Thanks for that, it's a truly super answer and one I appreciate you taking the time to post.

One of the responses I've read a lot is "it depend on my pace....if it's easy I'll go 2-3without fuelling, but pushing harder maybe a bit of food".

Is there any difference in the amount of fuel to take on board dependent on exertion? Or is it more a case of just load up because it takes a long time to get into the body?

I think the takeway from this for me is to fuel my runs for better activity and recovery.