Nature’s Candy Meets Running Fuel
There was a time when “fueling” meant reaching for a fancy gel packet, a precision-formulated drink mix, or whatever shiny thing claimed to shave seconds off a 10K. But lately, I’ve been reaching for something a little more… natural—dates. That’s right, the sweet, sticky fruit that’s been energizing desert travelers for centuries is now a key part of my pre-run routine.
And let me tell you, they work.
Why Dates?
Dates are:
- Carb-rich and fast-digesting – just what you need before lacing up.
- Easy on the stomach – especially important as I get older and prioritize digestive comfort.
- Nutrient-dense – a source of potassium, magnesium, and natural sugars.
- Portable and convenient – no mixing, measuring, or complicated prep required.
In my case, I use 6 pitted dates (roughly 30–40g of carbs) about 30 minutes before a run. This gives me the energy I need without the crash—or the gut-check.
Real Food vs. Engineered Fuel
I’m not tossing out my Maurten Drink Mixes or Gel 100s anytime soon. There’s still a time and place for precision fueling—especially during longer or high-intensity workouts.
But for easy runs, Zone 2 sessions, or shorter workouts, I’ve found dates strike a beautiful balance: natural, effective, and satisfying. They also add a bit of variety to my nutrition routine, which, let’s face it, is half the battle when training for long races.
Fueling Smarter After 50
As a runner in my 60s, I’m more aware than ever of what goes into my body—and how it affects my performance, recovery, and longevity in the sport. Fueling isn’t just about performance anymore. It’s about sustainability, gut health, and keeping the engine running smoothly.
Dates deliver carbs without the crash, energy without the additives, and sugar with a side of fiber. It’s a smart move for older runners looking for clean, predictable fuel.
How I Use Them in My Routine
- 30–40 minutes before a Zone 2 or long run: I eat 6 pitted dates and hydrate with Nuun or water.
- For higher intensity sessions: I may still start with dates but follow up with a gel like Maurten 100 during the workout.
- Post-run: Sometimes I sneak in another date or two with a protein shake as a quick recovery carb.
Final Thought: Don’t Overcomplicate It
Fueling doesn’t have to come in foil. Sometimes the best solutions are the simplest—and dates are just that. They’ve become a small but mighty part of my performance toolbox, especially as I fine-tune what works best for my body at this stage in life.
They’re sweet. They’re simple. They get the job done.