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Fuel
Rx
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The Run
Event / Duration
Long Run
Half Marathon Race
Marathon Race
50K Race
50 Mile Race
Expected Duration
Temp (°F)
Humidity (%)
The Runner
Weight (lbs)
Sex
Male
Female
Sweat Rate
Light — shirt barely damp
Moderate — typical
Heavy — soaked by mile 4
Very heavy — salt visible on skin
Gut Tolerance
How does your stomach handle fueling while running hard?
Iron gut — never had issues
Fine but sensitive at high intensity
Mediocre — occasional nausea
Poor — GI has derailed runs
Current Fueling Habit
What do you actually do now on long runs?
Nothing — fasted or water only
1–2 gels, usually late
2–3 gels, somewhat consistent
3–4 gels but skip some
Already fueling aggressively
Product & Caffeine
Preferred Fuel Product (optional)
Caffeine Strategy
Yes — I use caffeine gels
Yes but I'm sensitive — small doses only
No — caffeine naive or avoiding
Electrolyte / Sodium Source (optional)
▶ BUILD MY FUEL PLAN
[ Fx ]
Enter your run and body data.
Glitch prescribes the fuel plan.
Timing. Amounts. Gut training.
Not a calculator. A prescription.
CALCULATING CARB TARGETS...
Calculating carb targets, sweat rate,
sodium needs and gut training progression.