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. Salomon ambassador and MEC member Sarah Korpach breaks down the basics:
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There is no one-size-fits-all fueling plan. Your needs change with distance, duration, terrain, temperature, and how hard you're working.
The goal is to train your gut, learn your sweat needs, and build a strategy your body can trust on race day.
We worked with trail running coach, Jeremy Rolle (Coach Jer), and Registered Sports Dietitian, Carol-Ann Rolle, to develop a free 4-week training plan that includes loads of tips and tricks for fuelling and hydrating. See below for a summary, but download the free guide for all the juicy details.
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 helps 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 90 g of carbs + 1 L of fluid per hour. Start small, practice consistently, and gradually increase. - Carol-Anne Rolle
A simple starting point: 20-30 g carbohydrates during a run. Then gradually work toward higher amounts as your duration and intensity increase.
See the free training guide for a framework for deciding how much carbs, fluid, and sodium you need based on your training volume and length.
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: ~60 g carbohydrate + ~20–30 g protein
Easy recovery options include 500 mL 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 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.
