Taking your first steps onto the trails is an exciting challenge. Unlike road running, trail running has different demands on the body—often climbing hills, navigating uneven terrain, and usually being out for longer periods. Trail running is usually slower paced, but the demanding routes still means you’ll have periods working at high intensity.
Proper fuelling is essential to keep your energy up and your experience enjoyable. Here’s how to fuel your first trail run using our products.
Before You Trail Run
Start by having a high carbohydrate meal around 3 hours before you begin.
Then aim top up your energy stores and hydration levels with an Anytime Bar and bottle of Hydro tabs about 30–60 minutes before you head out. These light, easy-to-digest bar and drink provide essential carbohydrates and electrolytes, helping you start strong and hydrated without feeling heavy. We want to start as we mean to go on.
During Your Trail Run
If your trail run is going to last over 60 minutes, you’ll need to refuel while you’re out there.
- OTE Energy Gels are a trail runner’s best friend: compact, easy to carry, and quick to absorb. Take one every 45–60 minutes, depending on effort and terrain. For tough climbs or longer runs, mix things up with our Energy Chews.
- Don’t forget hydration! Pack a soft flask or hydration bladder with OTE Energy Drink to replace fluids and electrolytes lost through sweat, especially on warmer days.
After Your Run
The trail doesn’t stop at the finish line—recovery is key. Within 30 minutes of finishing, reach for an OTE Anytime Protein Bar and replace the fluids lost with another bottle of Hydro Tabs. Both options help repair muscle damage and replenish energy and fluid, so you’re ready to hit the trails again soon.
With the right fuelling, your first trail run can be both successful and enjoyable. So lace up, pick your fuel and pick your path.
And don’t forget to sign up to our Summer of Adventure Challenge – The Adventures Add up!
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![How To Fuel Your First Trail Run — OTE Sports]()
Our Trail Running Top Tips
1. Find a comfy way to carry your fuel and fluid. Hydration vests, running pouches and small rucksacks are all great options.
2. Take small sips and bites often—don’t wait until you’re hungry or thirsty. Little and often is always the best way to approach nutrition.
3. Carry a little extra—just in case the route takes longer than planned.
4. Be mindful of the weather. Consider carrying extra kit so you can stay warm, dry or even keep sun off.
5. Always tell someone where you are going with rough start and finish times.
– Check out our
Favourite Trail Running Products
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