7 Mistakes You’re Making with Endurance Nutrition (and How to Fix Them)

Hey family, Coach Lemar here.

Listen, if you’re over 40 and hitting the pavement, you already know the game has changed. Remember back in your 20s when you could roll out of bed, smash a black coffee, and run ten miles without a second thought? Yeah, those days are in the rearview mirror.

Now, if we don't respect the engine, the engine stops running. I see it all the time in our LOVE JOY RUN community, talented, dedicated runners hitting a wall not because their legs gave out, but because their fuel tank was empty (or filled with the wrong stuff).

Nutrition for the 40+ endurance runner isn't just about "eating healthy." It’s about strategy. It’s about longevity. It’s about making sure you actually enjoy the run instead of just surviving it.

Before we dive into the nitty-gritty, do me a favor? If you’re loving these tips, hit that Subscribe button below. And if you know a running buddy who is constantly "bonking" at mile 12, hit Share. Let’s keep this community moving together.

1. The "I’ll Eat Later" Trap (Under-Fueling)

This is the big one. I call it the "ego-fast." We think because we have a little extra around the midsection or because we want to "fat-adapt," we can skip the fuel during a long effort.

The Mistake: Waiting until you feel lightheaded or your legs feel like lead to start eating. By then? It’s too late. You’ve already triggered a stress response in your body that’s going to take days to recover from. For those of us over 40, recovery is already a slower process. Why make it harder?

The Fix: Be proactive, not reactive. You should aim to replace about 25-35% of the calories you’re burning every single hour. Don't guess. Set a timer on your watch for every 30-45 minutes. When it beeps, you eat. Simple.

2. The Buffet Blunder (Over-Consumption)

On the flip side, some of us go a little too hard on the "fueling" side. You’ve seen them, the runners with enough gels strapped to their waist to power a small village.

The Mistake: Cramming too many calories into your stomach while blood is being diverted away from your gut and toward your working muscles. Result? The dreaded "gut rot." If your stomach feels like a washing machine at mile 15, you probably overdid it.

The Fix: Stick to the 25-35% rule. Your body can only process so much while you're moving. More isn't better; enough is better. If you’re feeling heavy, back off the solids and stick to liquid calories for a bit.

3. The "New Gel on Race Day" Gamble

I’ve seen this break hearts at the finish line. You’re at the race expo, you see a shiny new "super-fuel," and you decide to try it out during the marathon.

The Mistake: Assuming your stomach can handle a brand-new formula under high-intensity stress. Every brand uses different types of sugars (fructose, maltodextrin, etc.), and your gut needs to be trained to handle them just like your quads need to be trained for hills.

The Fix: Nothing new on race day. Period. You should be practicing your exact nutrition strategy at least twice a month during your long training runs. If you plan to wear your favorite LOVE JOY RUN Men's Athletic T-Shirt for the race, you should be testing your fuel in it, too. Everything should feel like second nature when you toe that line.

4. Skipping the Pre-Workout Fuel

"Coach, I run better on an empty stomach!" Maybe you feel lighter, but are you actually performing better?

The Mistake: Fasted training for endurance. When you’re over 40, fasted long runs can skyrocket your cortisol levels. High cortisol leads to muscle breakdown and stubborn belly fat, the exact opposite of what we want. You need to protect your muscle mass as you age.

The Fix: Eat something. Even if it's just half a banana or a piece of toast with a little almond butter 30 minutes before you head out. Think of it as priming the pump. You wouldn't drive your car into the mountains on an empty tank, right? Don't do it to your body.

5. Taking in Fuel Too Late in the Run

Timing is everything. If you start your marathon and don't take your first gel until mile 10, you're already behind.

The Mistake: Thinking you only need fuel when the "hard part" starts. Endurance running is a slow burn. If you deplete your glycogen stores early, you can't just "refill" them mid-run. Once they’re gone, they’re gone, and you’re walking.

The Fix: Start early. Take your first hit of fuel within the first 45 minutes of your run. It keeps your blood sugar stable and prevents that massive energy dip that usually happens around the two-hour mark.

6. The Carb-Phobia (Carbs are King)

We live in a world that’s terrified of bread. But for a runner? Carbs are literally your lifeblood.

The Mistake: Prioritizing protein over carbs for endurance. Don't get me wrong, I love protein for recovery, but during the run? Your muscles want glucose. If you try to run long distances on a low-carb diet without significant medical supervision and adaptation, you’re going to feel like you’re running through wet cement.

The Fix: Embrace the bagel. For long efforts, simple carbs are your best friend. They digest quickly and provide immediate energy. Save the high-fiber, high-protein meals for after the run when you’re relaxing in your LOVE JOY RUN wide-leg joggers.

7. Neglecting Hydration (And Electrolytes!)

"I drink when I'm thirsty." Sorry, but by the time you're thirsty, you're already 2% dehydrated.

The Mistake: Thinking water is enough. When we sweat, we aren't just losing water; we’re losing salt, magnesium, and potassium. If you just chug plain water, you dilute the remaining electrolytes in your system, which can lead to cramping or even more serious issues like hyponatremia.

The Fix: Get an electrolyte mix. You need sodium to help your body actually absorb the water you’re drinking. Especially in the Tampa heat, this isn't optional. It’s a safety requirement.

Let’s Wrap This Up

Look, endurance running over 40 isn't about being the fastest person on the trail. It’s about being the smartest. When you nail your nutrition, the miles feel lighter, the joy comes easier, and the recovery doesn't feel like a week-long hangover.

Are you making one of these mistakes? Don't sweat it, we've all been there. The beauty of this sport is that we can always adjust and come back stronger next time.

What’s one nutrition "hack" that changed the game for you? Drop a comment in our discussion group and let’s talk about it!

And hey, if you want to look as good as you feel, head over to the LOVE JOY RUN Store. We’ve got the gear that moves with you.

Keep moving, keep fueling, and I’ll see you out there.

Peace, Joy, and Miles,

Coach Lemar Creative Director, LOVE JOY RUN

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