“When it comes to maximising performance, I believe that nutrition and hydration is the most important piece of the performance puzzle.” – Hanny Alston, World Champion and elite trail & distance running coach.
If you’ve ever hit the wall mid-trail and wondered why your energy suddenly vanished, you’re not alone. Figuring out how to fuel for long trail runs isn’t always intuitive, especially for beginners stepping into the world of 15km–30km distances. Whether you’re training for your first longer event or building toward something bigger, what you eat and drink can make or break your performance – which is why trail running nutrition matters more than you think.
In this guide, we’ll walk you through the basics of long-distance trail running nutrition, show you how to avoid common fuelling mistakes, and share exactly how to use Tailwind Nutrition — a clean, all-in-one fuel trusted by trail runners worldwide.
There is no universally agreed distance that counts as a “long-run”, but when it comes to trail running, and especially if you’re just starting out, anywhere between 15-30kms could be seen as a long distance. There are also other key factors such as the elevation and terrain that can impact fuel needs. Some trail runs might only be 10km long but with a huge amount of elevation that would require a well established fuelling strategy and a solid understanding of long distance trail running demands.
Time-on-feet is actually more of an important indicator for how to fuel for a long trail run than distance. A 15km run for a newbie trail runner might take upwards of 2+ hours, whereas a trained athlete could complete the distance in 90 minutes.
Trail running is generally more taxing than road running. This is mainly due to the uneven terrain and increased muscle activation your body goes through. It is widely agreed that after around 90 minutes of hard running on trails, our glycogen levels start to become depleted which if not acted on cause runners to “hit the wall” or experience the “bonk effect.”
The key to staying ahead of energy depletion is to fuel consistently every 20–30 minutes, keeping your glycogen levels topped up throughout the run.
Two critical components in nutrition for trail running are glucose and sodium.
Glucose is the primary fuel your body uses for exercise, whilst sodium is a micronutrient that enhances glucose uptake and water absorption in the gut. During rigorous exercise, sodium levels are one of the first and easiest micronutrients that are lost.
One of the most efficient ways to stay fuelled and hydrated is with Endurance Fuel from Tailwind Nutrition. Each serving delivers an optimal 300mg of sodium, along with fast-absorbing glucose and sucrose — helping you replace what’s lost and sustain the energy you need on the trails.
In addition to this, Tailwind only uses natural ingredients and no artificial sweeteners, colours or preservatives which are common triggers for GI distress.
There are many different opinions and theories around how many carbs (glucose) you need during a long endurance run. Tailwind Nutrition recommends starting with 2 scoops of their endurance fuel per 500ml of water every hour, and then adjusting based on your body’s needs.
If you are feeling overly full or experience stomach issues then reduce the amount to 1-1.5 scoops, and for workouts 2 hours or less you can use a slightly lower concentration.
However if you start to feel hungry then add more Tailwind or reduce the quantity of water. In general we wouldn’t recommend going over 2.5 scoops per 500ml of water.
Once you have figured out the perfect amount of Tailwind for your body, this should be the only fuelling source you need during long runs.
Fuelling mistakes are common among runners — and one of the biggest is overloading the gut when fatigue has already set in. When you load up, your body has to work harder to process a large volume of calories. This can cause a spike in energy, but then an even bigger crash. That’s why we recommend the sip and go approach – it allows for easier absorption and your glycogen levels to stay at a consistent level.
Other common mistakes include only drinking water during long runs. Water alone won’t provide energy for your muscles to keep working, and although you feel like you’re hydrating, no essential electrolytes are being absorbed into the blood. In serious cases, drinking large quantities of water can dilute your blood sodium levels to a point where it causes a condition known as hyponatremia. Don’t get me wrong, water is still essential for your body to function, but when running long distances it should be strategically combined with an electrolyte and carb heavy drink like Tailwind Nutrition.
Finally, not practicing you’re fuelling strategy during training runs is another big mistake. Too often we see runners, turn up to events and “wing it”. It’s important you know your body and what works for you prior to race day – everything from the quantity you’re planning on consuming to the strategy for filling up at the various aid stations should be nailed down before you reach the start line.
A well-planned breakfast can set the foundation for your long run and works in tandem with Tailwind Nutrition to keep your energy levels steady. We like to focus on a breakfast made up of complex carbohydrates including oats, toast, bananas and honey around 1-2 hours before we start training. This fills up glycogen level stores and means Tailwind doesn’t have to do all the heavy lifting from the start. This also makes the sip and go strategy more effective and means you’re not trying to play catch up during the race. A good pre race breakfast for us includes:
1. Bowl of oats with banana and honey (or replace the oats with Sourdough toast).
2. Coffee (for mental sharpness and to “clear” your system)
Post run is all about recovery and Tailwind has you covered with their Tailwind Recovery mix. This is specifically formulated for post-exercise recovery — not just hydration — with a balanced blend of complete protein for muscle repair, carbohydrates to replenish glycogen, electrolytes to replace what’s lost, and healthy fats plus vitamins to support overall recovery. For best results, drink it within 30–45 minutes after your run, when your body is most primed to absorb nutrients.
Learning how to fuel for long trail runs doesn’t have to be complicated — but it does have to be intentional. If you’re stepping up from 10km or getting ready for your first 25km trail event, mastering your nutrition is one of the fastest ways to see performance gains.
From understanding when to start fuelling, to finding what works for your stomach, to practicing with Tailwind Nutrition during training runs — it’s all about building habits that support your goals. So get out there, fuel smart, and enjoy every kilometre!
Our events focus on distances from 5km’s to 50km’s all around the Sydney area. Perfect for beginner trail runners or anyone looking for a great training run in the lead-up to a longer race.
Currently we have two main events on our roster with more to be announced soon.
1) Ten Trails of Garigal – 10 laps of a 5km course. A Last One Standing style event with a twist, taking place on September 6th 2026. Pre register today.
2) Winter Trails of Manly Dam – an 8km loop around the Manly Dam reservoir with 3 entry categories – 8km, 16km and 24km. This will be returning in June / July 2026.
Lock in your next event with Alpha Trail Events and start dialling in your trail running nutrition with Tailwind, so you’re fully fuelled and ready to conquer race day.
Use around 90 minutes as a guide — but time-on-feet and terrain matter. Steep or technical 10–15 km routes can still require a long-run fuelling plan.
A balanced dinner with complex carbohydrates, lean protein, and minimal fat works best — think rice or pasta with chicken and vegetables. Avoid heavy, spicy, or unfamiliar foods that could upset your stomach the next morning.
Every 20–30 minutes. Small, steady sips maintain glycogen and electrolyte balance better than large, infrequent intakes.
No, make sure to combine fluids with electrolytes and carbohydrates such as Tailwind Nutrition to prevent fatigue or hyponatremia.
Start with two scoops per 500 ml of water per hour (≈ 300 mg sodium). Adjust for stomach comfort or intensity, but avoid exceeding 2.5 scoops per 500 ml.
If you’re using Tailwind Nutrition as your primary fuel, you generally don’t need additional gels or chews. However, some runners prefer adding a gel for variety or during ultra-long events (3+ hours). If you do, test it during training to avoid GI distress.