Every runner knows the move. It's Halloween time, the candy bowl is overflowing, and you're grabbing a handful "for your long run." Is that genius or just an excuse?

Good news: it's at least partly genius. Some Halloween candy makes surprisingly solid mid-run fuel, while some of it will ruin your morning. We sorted the bag into treats and tricks so you know what to pack and what to leave home.

Why candy can actually work

On runs longer than about an hour, your stored carbs start to run low. Topping them up keeps your energy steady and helps you avoid hitting the wall. Most sports guidelines suggest roughly 30 to 60 grams of carbs per hour on longer efforts. Want the bigger picture on what to eat before and after a run? Check out our guide to fueling your run.

Energy gels and chews are basically fast sugar in a convenient package. A lot of candy is too. Simple sugars like glucose hit your bloodstream quickly, and chewy candy is easy to eat on the move. That's why plenty of ultrarunners and marathoners swear by gummy candy.

The catch is everything else in the wrapper. Fat, protein, and fiber slow digestion. That's great at your desk, but not when your stomach is already bouncing along at mile 8.

One thing candy doesn't give you: electrolytes. Many gels include sodium to replace what you lose in sweat, but most candy has little to none. On long or hot runs, pair your candy with an electrolyte drink or salt tabs.

Treats: candy worth packing

Gummy candy (gummy bears, Swedish Fish, sour gummies). The MVP of candy fueling. Gummies are almost pure sugar, easy to chew, and come in small pieces you can eat a few at a time. They're basically energy chews from the candy aisle.

Candy corn. Love it or hate it, candy corn is a sneaky-good fuel. It's mostly sugar with very little fat, and it won't melt in your pocket. A small handful goes a long way.

Skittles and Starburst. Chewy, fast sugar, and portioned into small pieces. Starburst is softer and quicker to chew than taffy, but it can still be a little sticky, so unwrap a few before you head out.

Smarties (the U.S. kind) and other pressed candies. Tiny, light, and dissolve quickly. They won't give you a big hit of carbs per roll, but they're great for a quick boost late in a run.

Jelly beans. Some sports brands literally make jelly beans for runners. The regular kind works similarly.

Tricks: candy to leave at home

Chocolate bars. They melt against your body, smear everywhere, and the fat slows digestion. Save them for the couch.

Peanut butter cups. Delicious, but all that fat and protein sits heavy in a bouncing stomach. Strictly a post-run reward.

Caramels and taffy. Hard to chew while breathing hard, and they'll glue themselves to your teeth. Not what you want at mile 10.

Hard candy and lollipops. They take forever to dissolve and are a choking risk when you're breathing heavily. Skip them.

Anything sugar-free. Many sugar-free candies use sugar alcohols, which can upset your stomach. On a run, that's the scariest trick of all.

How to fuel with candy

1. Save it for longer runs. For anything under about an hour, you probably don't need mid-run fuel at all.
2. Start early and go small. Eat a few pieces every 20 to 30 minutes instead of a big handful once you're already fading.
3. Check the label. Your favorite candy's package lists its carbs per serving, so you can figure out how much matches what you'd usually get from a gel.
4. Wash it down. Sip water with your candy. It helps the sugar absorb and keeps your mouth from getting sticky.
5. Test it in training, never on race day. Every stomach is different. Try your candy on a long training run first so there are no surprises when it counts.

One last trick-or-treat tip: if you manage your blood sugar (like with diabetes) or have other health conditions, check with your doctor before you turn the candy bowl into your fuel station. Your body is doing all the running, so it gets a vote on the snacks.

How to carry your candy stash

A handful of loose gummies in a shorts pocket ends one of two ways: lost on the trail or melted into a sticky blob. Portion your candy into a small snack bag before you head out, so it's easy to grab and won't make a mess.

Then tuck it into your FlipBelt Zipper Running Belt. The pockets run all the way around the belt, so your candy sits snug against your waist next to your phone and keys, with minimal bounce and no digging around. Reach in, grab a few pieces, keep running.

Want your stash built right into your gear? The Women's Alpine Thermal Legging and Men's Ouray Compression Short both have 360° storage in the waistband, plus thigh pockets made for quick mid-run fueling. Your candy rides along with no extra gear.

So go ahead and raid the candy bowl this year. Just pick the treats, skip the tricks, and keep your stash where you can reach it. Happy Halloween, and happy running!