How Fresh Air Kelowna Staff Fuel for Long Trail Runs
If you’ve ever bonked on a long run, you know how important it is to stay properly fueled and hydrated. We asked the Fresh Air Kelowna team how they keep energy up when the kilometres get long on the trail.
How long before a run do you eat?
Matt: I usually eat about an hour before a training run or race. On race day, I have a small snack before.
Adam: I take my lunch break as late as possible in order to have a meal within 3 hours of starting my long run.
Charlie: I typically eat 30 minutes prior.
What are your favourite foods to eat before a long run?
Matt: My favourite foods to eat before a run are pretty plain. Usually a bowl of oatmeal with trail mix in it or some toast with peanut butter and honey.
Charlie: Bananas or some leftovers from my previous meal, as long as it’s mostly carbs. When it comes to nutrition, I don’t do anything fancy; however, I put the biggest emphasis on carbohydrates. They’re the fastest energy source in the body, and by prioritizing them, I have energy to burn at any point in the day.
What do you fuel with during the run?
Matt: I’m a big fan of real food. I spent a lot of time experimenting with different bars and blocks, and always preferred how I felt with real food. My favourites will always be pierogies and applesauce pouches. Shorter days, I wouldn't fuel at all.
Adam: Gels and sour patch kids.
Charlie: I don’t fuel during a run unless it is more than 15 km. I’ve been enjoying maple syrup for fuel. We sell Krono Gels, and they are the best in my opinion, on top of the Cliff Margarita Blocks. I bring about one gel for every 30-45 minutes of work.
How do you manage hydration?
Matt: I’ve experimented with different hydration options to see what worked best for my stomach. Skratch Labs worked well for 40-60 km efforts, but I found Tailwind to be the best for me. I alternate between water and electrolytes in different flasks. Keeping consistent with fluid intake is super important; it gets easier with practice. You have to balance drinking just enough to not feel waterlogged but also not get dehydrated.
Adam: Over 15 km, I’ll bring a running vest with two soft flasks, one with water, the other with some sort of electrolyte mix. For a road run day, I’ll hydrate all day at work so that I don’t need anything during the run.
Charlie: I drink a large glass of water prior to running, and more throughout the day. I maintain a steady consumption of sodium (electrolytes), which I cook with, is in bananas, and most gels. On a run, I typically only drink water if it is very hot out, or over 15 km. Past that, I drink small amounts at a time to keep my stomach light and prevent cramps.
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Favourite celebratory meal once you finish?
Adam: Pizza is my go-to!
Matt: Celebratory meals vary by craving, but steak and potatoes, pizza, and always Watermelon.
Charlie: My favourite celebratory meal is steak and potatoes, which refuels with protein and gets some carbs back into my body, plus it tastes so good!
What are your favourite trails nearby?
Matt: The Crawford trail network, since there are so many loops and linkups. For a good loop, you can link Crawford into Angel Springs trail and down along KLO Creek to get some shade and a fun descent through the canyon!
Adam: My favourite trail runs are at Knox or Kalamalka Lake Park.
Charlie: My current favourite is actually along the water downtown Kelowna, then to Paul's Tomb for a jump into the lake. If I am feeling adventurous, I run up the back of the lookout to get some more elevation in.
How do you keep motivated when the runs get long?
Matt: Managing your expectations, allowing yourself to walk, and enjoy the little things along the trail helps—the view, the trees, a bird or snake, and just enjoying being outside. Looking after your nutrition and hydration goes a long way to staying in a good place. Nothing tanks motivation faster than an upset stomach because you haven't eaten or drunk enough.
Adam: I stay motivated by listening to music and knowing that I’m earning my fitness. If it were easy, everyone would do it!
Charlie: I will either bring a friend so we can talk, or I listen to music. When the music isn’t doing it anymore, though, I sing to myself and make jokes to laugh about!
Quit dreaming, start doing. Our sports stores in Kelowna have everything you need to find your new sport. See what’s in store, then get out and enjoy the Fresh Air!
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