I’ll be honest—I don’t remember exactly how it started. One week, my wife and I spotted dates on sale during our regular grocery hunt, tossed a package into the cart, and didn’t think much of it.
At the time, my training plan—courtesy of MoTTIV—had begun giving me specific fueling instructions based on body weight and workout type. It was clear I needed to hit certain carb and calorie targets before each run. That’s when I looked at those innocent little Deglet Noor dates on our counter and thought: Could these work?
A quick bit of research led to a surprising discovery: dates are kind of a big deal when it comes to natural pre-run fuel.
What Makes Dates Great for Runners?
Dates aren’t just sweet—they’re efficient. Here’s what you get in just two or three of them:
- Natural sugars: Mostly glucose and fructose for fast-acting energy
- High glycemic index (GI ~ 62–75): Ideal for quick carb availability
- 1–2g of fiber per date: Slows just enough to avoid spikes
- Micronutrients: Potassium, magnesium, manganese—key for muscle function
- Zero additives: No gums, no stabilizers, no mystery goo
Dual Fuel: Glucose + Fructose in Perfect Harmony
Dates naturally contain a nearly 1:1 ratio of glucose to fructose, which your body absorbs using two different pathways.
That’s important for runners—because it means more carbs per hour can be absorbed with less GI stress.
While many engineered gels use a 2:1 glucose:fructose ratio to push max absorption, dates offer a gentler alternative that’s still highly effective—especially for older athletes who value digestive ease and natural options.
Why Dates Work Before a Run
When you eat a date (or three) about 30–60 minutes before heading out, your body rapidly converts that sugar into fuel. Because dates are low in fat and protein, digestion is quick and clean, which is exactly what you want before a tempo or long run.
Unlike slower-burning carbs, these guys get to work fast, elevating blood glucose without spiking it uncontrollably—especially when paired with water or black coffee.
For runners over 50? The potassium content helps counteract muscle cramping and supports recovery without extra sodium load.
Mid-Run? Maybe…
I don’t typically reach for dates mid-run unless it’s a long session and I’ve pre-packed them. I always buy pitted dates—so there’s no fumbling or fussing. But they can get sticky.
Here’s how I make them work:
- Wrap them in parchment or a soft food pouch
- Optionally dust with salt or coconut flakes for grip
- Use during longer Zone 2 efforts when chewing is manageable
They’re not quite as “grab-and-go” as engineered gels, but for slower efforts? They hold their own.
Dates vs. Gels: The Tale of the Tape
| Feature | Dates (Deglet Noor) | Commercial Gels (e.g., Maurten) |
| Calories | ~22 per date | 100–160 per gel |
| Carbs | ~5.3g per date | 25–40g per gel |
| Sugar Type | Glucose & fructose (natural) | Glucose, maltodextrin, fructose |
| Additives | None | Often contains gums or thickeners |
| GI Tolerance | Excellent for many | Varies by runner & brand |
| Cost | Low | High ($3–$5/serving) |
| Eco Impact | Minimal waste | Plastic waste |
If you tolerate commercial gels well, great! But if you’re looking for a natural, cost-effective, clean-label option, dates are a worthy rival.
How I Use Dates in My Training
I don’t use them every run, but they’re always in the house. Why? Because they’re:
- Predictable: I know exactly what I’m getting—no surprises
- Accessible: Easy to find, easy to store, easy to digest
- Portable: I always buy pitted dates—grab and go
Sometimes I combine them with a small piece of toast, or even a coffee, depending on the day’s workout intensity. I’ve used them successfully during runs too—especially midway through long Zone 2 sessions, where their simplicity really shines.
Why Dates Suit Masters Runners Especially Well
For those of us running strong past 50, GI sensitivity and energy dips can be a bigger deal. Processed fuels don’t always sit well.
But dates? They’re:
- Gentler on digestion
- Free from synthetic ingredients
- Rich in potassium and natural minerals
You’re not just fueling your workout—you’re nourishing your system.
Final Thoughts: Train Smart, Fuel Simple
There’s nothing wrong with a high-tech gel if it works for you. But nature’s had this figured out for a while.
Whether you’re a first-time half marathoner or a 66-year-old prepping for a full 42.2K like me, don’t underestimate the power of a humble date.
Try a few. See how they sit. You might be surprised at how sweet simplicity can be.
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