Your lunch box needs salt, not just sugar.

For long runs, your lunch box should hold a mix of quick carbs, real food, and salt — not just energy gels. Gels work, but eating only sugar for four hours gets old fast and can wreck your stomach.

The basic rule: pack things you can chew and swallow while running slow, and that survive being squashed in a pocket or waist pack. Good options are dates, fig bars, pretzels, bananas, small PB&J squares, or boiled potatoes with salt. Energy chews and blocks are fine too. Salt is the part everyone forgets — if you’re sweating for hours, sodium is what keeps cramps away and helps you actually absorb the water you’re drinking.

Eat small amounts every 30–45 minutes, before you feel hungry. By the time you feel empty, it’s too late. And practice with everything in training first. On race day, your gut is nervous and weird; you never want to find out a new snack hates you at mile 18.

Keep it boring, salty, and familiar. Race day is not the day to test new food.