Fuel for the Fells: Active Root’s Role in Trail & Fell Running

Trail running in the UK has grown rapidly in popularity in recent years, and here at Active Root we’re passionate about fuelling your adventures whether they take you along the road or off the road and into the fells and trails.

Trail running is considered a mixture of running and hiking on any unpaved, natural surface, and can be done just about anywhere making it increasingly popular amongst new runners. Terrain can vary massively from trail to trail making it hard to compare any two races. For this reason, trail running is less focused on speed and finish time than road running; for many people it’s more about the challenge and a chance to be out in nature.

Fell running is a type of hill or mountain running (more often referred to as hill running in Scotland) which often involves pathless and unpredictable terrain across open moorland, rocky grass, bogs, boulder fields and some very steep climbs and descents. Fell running requires self-navigation (without GPS) on generally unmarked courses, and self-sufficiency.

Trail and fell running can be more demanding on certain joints and muscles and both require specific nutrition just like any other discipline. Fuelling your trail run is crucial for sustaining energy levels and optimizing performance, especially during extended sessions lasting 60 minutes or more. As you traverse rugged terrain, your body depletes its glycogen reserves, the primary fuel source. Failing to replenish glycogen adequately can result in fatigue, diminished focus, and a decline in pace.

Aim to ingest between 30 to 60 grams of carbohydrates per hour from gels and/or drinks when tackling trail runs lasting over 60 to 90 minutes. This replenishment strategy will help sustain your stamina and keep you performing at your peak amidst the challenges of the trail.

Pre-Run Fuelling

It’s best to eat 2 to 3 hours ahead of a run, this will give your body plenty of time to digest your meal. Ideally, any meal eaten pre-run should be high in carbohydrates and protein and avoid too many fats or fibre which can leave you feeling full and uncomfortable.

Make sure you are hydrated and fully fuelled ready to run by trying a pre-loading strategy. Ideally, drink between breakfast and the run, sipping slowly and finish 45 minutes before the run starts. We’d recommend our Sports Drink Mix and Electrolite drinks for this purpose.

The maximum benefit is obtained from drinking early, as the slower you sip-feed your fuel into your system the more time the body has to absorb it and maximise performance.

Made with high gingerol compound ginger, slow-burning cane sugar, and replenishing sea salt, our Sports Drink Mix provides sustained energy and optimal hydration. Packed with over 200mg of natural dried ginger, it also helps alleviate gastrointestinal stress and reduces nausea.

Depending on your preferred strength, each sachet makes 500-700ml of sports drink. Simply pour your sachet into 500-700ml of water and shake, adjusting the amount of water to taste.

Another option is to take some Gel Mix or an Energy Gel at the start; this has the added benefit of giving you a boost 15-25 minutes into your run. 

During

Your nutrition needs for trail and fell running will be time and distance dependent. If you’re only going for a short run then you might not require any extra nutrition during. Generally, if you’re running or racing for an hour or more (which you usually will be) then you’ll benefit from in-race fuelling.

While you’re out on the trail you’ll want to keep your energy and hydration levels up to maintain a consistent performance. Using caffeinated Gel Mix or a caffeinated Energy Gel can be a good idea during a trail run to help you maintain focus; really important when running on uneven and possibly unfamiliar terrain.  

Carefully blended with real ginger, our Gel Mix formula helps calm nausea and gastrointestinal distress, so you can push through intense efforts without uncomfortable side stitches or indigestion. This innovative performance fuel powder packs 24g of easy-to-digest carbs per serving to deliver steady, smoothly sustained energy when you need it most.

You should aim to consume a small amount at regular, frequent intervals, e.g. every 20 minutes. This is to maintain a steady energy supply and prevent blood sugar peaks and crashes.

A great alternative to Gels is our Energy Chews, with 24g of carbs per serving for a steady release of energy.

Post-Run Fuelling

The key things to focus on post-race are: replenishing your electrolytes (rehydrate), restoring glycogen levels, rebuilding your immune defences, and repairing muscle tears. We’d recommend having a bottle of Sports Drink Mix or Electrolite Drink Mix pre-made in preparation for completing your race. The refreshing ginger taste hits the spot after your efforts and offers the perfect hydration option post-race.

If you’ve been running somewhere cold, our Recovery Drinks are the perfect pick-me-up; why not have a flask ready at the finish to rehydrate and enjoy the warming taste of ginger.

As well as a recovery drink you’ll also want to eat some actual food after your run. This can really be anything that is high in carbs and protein for their restorative properties, and includes fruits or vegetables high in vitamins and minerals for an immune boost.

Once you’ve got your trail running nutrition plan down then all that’s left to do is enjoy yourself. Trail and fell running are great ways to spend time out in nature whilst also getting a great workout. With a current estimate of 20 million trail runners worldwide, the sport is growing in popularity every year and with Active Root by your side there’s no better place to be!