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Mega-marathoner and host Sally Hed Dahlquist breaks down one of the most important, and most misunderstood, parts of marathon success: how to fuel your body with sugar, electrolytes, and carbs so you don’t bonk, crash, or quit.

After running 174 marathons, Sally has tried every combo of gels, real foods, pouches, gummies, bars, and pre-race breakfasts imaginable. Today, she shares what actually works, why glucose is queen, and how to manage your energy without upsetting your stomach or sabotaging your finish.

Because life is sweet... and so is running, when you fuel it right.

In this episode, you’ll hear:

What to eat before the race
How to fuel your body without waking up at 3am. What Sally eats and how to avoid overstuffing so your stomach has room to keep absorbing fuel.

Why pure maple syrup is the ultimate running fuel
Thin, easy to swallow, natural sugars, surprisingly effective… and why the cheap stuff doesn’t cut it.

The “every 5 miles” fueling rule
How Sally times her glucose intake so she eats before she feels tired, dizzy, or depleted.

Exactly what Sally carries in her pockets
Her Ziploc “snack packs,” pickle strategy for cramps, caffeine timing, and more.

Sugar crashes, bonking & nausea
How to avoid the energy cliff, and what to do if you accidentally go over the edge.

Fueling at high altitude
Why dry air and elevation demand more water, more electrolytes, and more intentional fueling.

Honey vs. maple syrup vs. commercial gels
What actually matters, what doesn’t, and how to ignore marketing hype.

This tip is dedicated to:

Christine Anderson, whose family’s company, Anderson’s Maple Syrup, created Pure Fuel, the maple-syrup pouches Sally now uses for every race. Truly grade-A goodness, from a truly grade-A friend.

Inspired?

Subscribe, leave a review, and share this episode with a running buddy especially the one who eats nothing, panics at mile 17, and then hangs out in the aid tent.

Support Sally’s mission to raise $1 million for medical research:

unstoppablestoriesthatmove.com