Welcome to your third week of Train for the Trails, MEC’s four-week program designed to help runners of all levels build the skills, knowledge and confidence to take their running to the trails.
At this point in the program you've got your goal distance set, you're equipped with the right gear and you're working on your endurance and fitness.
For Week 3, it's time to train something else: your stomach.
Proper fuelling and hydration can make a big difference when you’re in it for the long run. From knowing when to start fuelling, to how much water, carbohydrates and electrolytes you might need, there’s a lot to consider when building a strategy that works for you.
Ready to get started? Salomon ambassador and MEC Member, Sarah Korpach, breaks down the basics:
This week we do a deep dive with Registered Sports Dietitian, Carol-Ann Rolle, covering everything from easily digestible foods to eat before you hit the trails, how to fuel your run while you're on the move and foods to help repair your muscles when you're in post-run recovery mode.
Remember: What works for one runner, won't work for another. It's all about taking the foundations and testing what works for you.
Fuelling your trail run varies from runner to runner, but it also varies greatly based on how your training. Your needs change with distance, duration, terrain, temperature and how hard you're working. Fuelling a cruisey 10km park run will look a lot different than a 25km run with mountain elevation.
The goal is to train your gut, learn your sweat needs and build a strategy your body can trust on race day. To avoid GI issues and keep your stomach happy (and avoid the dreaded bonk), it's important to slowly build up your food and water intake to build your tolerance levels.
If you want to do a deeper dive into nutrition and hydration strategies, download our free 4-week training guide for a more comprehensive breakdown on the science behind fuelling from Carol-Ann Rolle, or keep reading for some quick guidelines.
Before your run:
The 2 hours before your run are your opportunity to top up your energy stores without overloading your stomach.
Think:
- Higher carbohydrate
- Lower fibre and fat
- Moderate/lower protein
- Foods you know your gut tolerates
Great pre-run options include banana + honey, white toast + honey or jam, fruit gummies, dates or dried mango and so on.
During your run:
Your big 3: CARBS + FLUID + SODIUM
- Carbs keep you moving and help avoid that dreaded bonk.
- Fluids help replace what you're losing through sweat.
- Sodium helps you absorb fluid.
"Train your gut! If you're currently taking nothing during your runs, don't suddenly try to take 90g of carbs + 1L of fluid per hour. Start small, practice consistently and gradually increase." - Carol-Anne Rolle
A simple starting point: 20-30g carbohydrates during a run. Then gradually work toward higher amounts as your duration and intensity increase.
See the free training guide for a framework to help you decide on how much carbs, fluid and sodium you need based on your training volume and the length of your run.
After your run:
CARBS + PROTEIN = RECOVERY
After a longer or harder session, prioritize:
- Carbs to replenish the energy you used
- Protein to support muscle repair and recovery
A simple target is approximately: ~60g carbohydrate + ~20–30g protein
Easy recovery options include 500mL chocolate milk, greek yogurt + maple syrup + fruit, or a protein bar + large glass of juice.
Come run with us
Join us throughout September for an educational clinic or guided community run at select MEC stores, get access to our free 4-week training guide developed by pros and more. All part of our nationwide program to get runners of all levels out on the trails.
