How to learn from my mistakes...
Trail running offers a thrilling escape into nature, where every twist and turn of the trail presents a new challenge and a chance to connect with the great outdoors. Whether you’re navigating rugged mountain paths, weaving through dense forests, or bounding across open meadows, trail running demands both physical stamina and mental fortitude. And just as your body needs the right gear to tackle the trails, it also requires proper nutrition to fuel your adventures and keep you performing at your best. I have struggled a lot with this in the beginning and I don’t want you to make the same mistakes, so keep on reading if you want to learn from my mistakes.
Understanding Nutrition for Trail Runners: The Essentials
Trail running places unique demands on your body compared to road running, requiring greater strength, agility, and endurance to navigate varied terrain and elevation changes. As you conquer steep climbs, bound over roots and rocks, and descend treacherous descents, your muscles need a steady supply of energy to power your movements and keep you going mile after mile, hour after hour (because trail running usually has a longer duration than road running)
Proper nutrition plays a critical role in supporting your performance and recovery as a trail runner. It’s not just about calories; it’s about supplying your body with the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to meet the demands of the trail and optimize your overall health and well-being.
Concrete Tips I Wish I Knew Sooner:
Start Hydrated: Begin your trail runs well-hydrated by drinking water (with added electrolytes), sports drink or coconut water before you hit the trails. Aim for min 1L of fluids 1-2 hours before your run to ensure you’re adequately hydrated.
Carry Fluids: Invest in a hydration pack or belt with ample storage for water bottles or a hydration bladder (min 1L if you plan on doing tours of 1-2h, longer tours requiere a min of 2L). Carry enough fluids to last the duration of your run, especially on longer outings in hot weather.
Eat Regularly: Try to eat every 30min something (1/2 bar, 1 gel, 1/2 banana, …) to keep your enginge going. Switch fuelling sources so you don’t saturate your stomach.
Fructose/ glucose: To avoid GI distress (stomach cramps), it is advised to mix your trail nutrition between fructose (dried fruits, banana’s) and glucose (fast sugars found in gels, energy bars).
Plan Your Route: Choose trails with access to water sources such as streams, rivers, or lakes where you can refill your water bottles or hydration bladder if needed. Research trailhead facilities or nearby amenities where you can top up your fluids before or after your run. ALWAYS take a water filter with you, because you never knows what happens higher up in the mountains (a dead goat can be laying in the stream higher up).
Monitor Your Body: Pay attention to signs of thirst, dry mouth, dark urine, fatigue, dizziness and loss of concentration. If you experience any symptoms, stop and hydrate/ eat immediately, seak for shadow and consider cutting your run short or seeking assistance if necessary.
Stay Cool: Beat the heat by running during cooler times of the day, such as early morning or late evening, and seeking shade whenever possible. Wear lightweight, moisture-wicking clothing to help regulate your body temperature and minimize overheating.
Post-Run Hydration/ Nutrition: Don’t forget to replenish/ refuel after your run to help your body recover for your next adventure. Drink water or a recovery beverage containing electrolytes and carbohydrates to aid in hydration and muscle recovery. Carbohydrates will help you with refuelling your energy levels and proteins will help you with the recovery of your muscles.
By incorporating these practical tips into your trail running routine, you can stay cool, hydrated, and fueled for success even in the most challenging summer conditions. Remember, properly fuelling yourself is not just about enhancing your performance; it’s about staying safe and healthy on the trails so you can continue to enjoy the exhilarating adventures that trail running has to offer. So get your favourite snacks ready, plan your route and go out and have some fun!
