It’s Not Just the Same Run on Dirt
If you’ve ever shown up to a trail race with the same fueling plan you use on the road, you’ve probably learned the hard way that it doesn’t always work. Trails aren’t just roads with trees. They demand more from your body, and that changes how you fuel.
Why Fueling Feels Different on Trails
First, the obvious: trail races usually take longer, even for the same distance. A half marathon on the road might take two hours. That same distance on a technical trail could stretch into three. More time on your feet means more energy and hydration to keep you moving.
Climbs add another layer. Long, grinding hills chew through glycogen faster, even when your pace looks “slower” than a road run. Your body doesn’t care about splits — it cares about output. And output skyrockets on climbs.
Aid stations? On the road, you can usually count on one every mile or two. On trails, they might be five, six, or even ten miles apart. That means self-sufficiency: carrying your own gels, chews, or liquid fuel, and knowing how much you need before you hit the next stop.
What Trail Fueling Actually Looks Like
Instead of winging it, trail runners thrive when they plan:
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Taking in carbs early and often (30–60g per hour for shorter trail races, 60–90g for ultras).
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Balancing hydration with electrolytes, since sweat rates can spike on climbs or in heat.
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Choosing fuel that’s easy to eat at a slower, grinding pace — liquid calories or soft chews often work better than dense bars.
It’s not about reinventing fueling. It’s about adapting it to the realities of the terrain.
Why Masters & Menopausal Athletes Need to Pay Attention
Longer time on feet and slower digestion during exercise can hit harder as you age or move through menopause. GI issues, bonking, or energy crashes aren’t always a sign of “bad fitness” — often, it’s just under-fueling. Practicing your fueling strategy in training is non-negotiable, especially if you’re new to trails.
Mapping It Back to Your Resources
If you’re stepping into trail running and want fueling to feel less like guesswork:
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Trail Coaching (1:1) → Custom programming that blends road and trail while dialing in fueling strategies.
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Hot Run Fueling Cheat Sheet → Quick-hit reference for carb, fluid, and electrolyte needs.
Trail Fueling FAQ
Do I need more carbs on trails than on the road?
Usually, yes. The longer time on feet and the effort of climbs both increase carb needs.
What’s the best fuel for trail races?
Anything you can digest easily while moving. Many trail runners prefer liquid calories or chews over bars, since they’re easier on the stomach.
Why are aid stations farther apart on trails?
Logistics. Remote terrain makes it harder to staff frequent stations, which is why carrying your own fuel is essential.
Can under-fueling feel like poor fitness?
Absolutely. If you’re crashing mid-run despite solid training, fueling gaps are often the culprit.
How can masters athletes adapt fueling for trails?
Practice early. Spreading fuel evenly and prioritizing hydration helps avoid GI issues and keeps energy steadier over long efforts.
Fueling for trails isn’t harder — it’s just different. The climbs, the time on feet, the spread-out aid stations — all of it means your body needs more consistent energy.
Dialing this in doesn’t just help you finish strong. It makes the whole experience more fun, because you’re not bonking in the middle of the woods wondering where it all went wrong.