Published September 29, 2026 03:00AM<\/p>\n<\/div>\n Reporting Note<\/strong>: To report this story, author and registered dietitian Roxana Ehsani spoke with two fellow registered dietitians about adjusting carbohydrate fueling plans in the cooler weather.<\/p>\n<\/section>\n If you\u2019re like me and love the feeling of the warm sun on your skin and sweat dripping as your feet hit the pavement, the end of summer can leave you feeling a bit bummed out. That said, there is<\/i> something special about running through the cool autumn air with the crunch of leaves under your feet. And, like many other runners, I do<\/i> run a bit faster and longer when it\u2019s cooler out.<\/p>\n A change in season also means a change in how you should be fueling. As a sports dietitian and lifelong runner, I hear similar struggles from my clients during the summer. A lot of them\u2014maybe you can relate\u2014are just trying to stay on their feet during oppressively humid and hot runs, and the idea of taking in 60 grams of carbs an hour is a hard no. Luckily, the dropping temps can make consuming the right amount of fuel easier\u2014if you know how to adjust. Here\u2019s what you should know.<\/p>\n \u201cWhen you run in the heat, your body is focused on cooling itself down,\u201d Kristy Baumann, RD, founder of Marathon Nutritionist<\/a> in Minneapolis-St. Paul, Minnesota, tells me. \u201cBlood moves toward the skin to help you sweat and cool your core body temperature, which means there\u2019s less blood available to your digestive tract.\u201d<\/p>\n With less blood available in your digestive tract, digestion slows down. That means anything you try to eat or drink\u2014including high-carb gels, chews, or drinks\u2014will sit in your stomach a lot longer. This can lead to poor appetite, nausea, stomach upset, and for some, a panicky feeling and urgency to find the nearest restroom.<\/p>\n Your body will no longer prioritize fueling, Baumann says.<\/p>\n \u201cThen you add in the sweetness or thick consistency of gels, and you\u2019re trying to chew while running, and the whole idea is a big turnoff.\u201d<\/p>\n So, summer is a slog for runners in nearly every way. It makes sense that your fueling goal of 30, 60, 90 grams of carbs per hour didn\u2019t happen. But with cooler temperatures and lower humidity, your body can digest better, and your appetite will probably come back.<\/p>\n Aim for 1 to 4 grams of carbohydrate per kilogram of body weight, 1 to 4 hours before a run.<\/p>\n For example, for a 150-pound (60-kilogram) runner who has a run planned for 4 p.m., aim for 4 g\/kg, about 270 grams of carbs. That could be a hearty grain bowl, or a sandwich and soup along with a bowl of fruit.<\/p>\n An hour out, your new target is 1 g\/kg. For that same runner, the goal is 68 grams of carbs, which could be a fruit smoothie or yogurt parfait.<\/p>\n Consuming carbohydrates during a workout is designed to keep your energy levels stay high and<\/i> prevent you from fully depleting your muscle glycogen stores, which reduces the amount of muscle breakdown<\/a>.<\/p>\n Here\u2019s what fueling with carbs during your run may look like.<\/p>\nWhy Heat Makes Fueling Harder<\/h2>\n
How to Modify Your Fueling Plan When It Gets Cold Outside<\/h2>\n
Before You Run<\/h3>\n
Midrun<\/h3>\n