COACH’S CORNER: FUELING FOR ENDURANCE RUNNING

Kate Dzienis • March 25, 2021

Having a plan of what to eat and drink during your upcoming endurance event is essential for the success of your event, however it is amazing how many times I have consulted or met people who haven’t thought about what they will eat until the week of, or even worse, the day before. To me, that is like training for six months, then forgetting your shoes on race day…crazy.

The three most common mistakes I see people make are:

Eating too much in the 24-48 hours before the race. Yes you need to eat a bit more, but to compensate for the increase in volume, it is really important to choose low fibre options in the lead up to a race.
Not snacking early or often enough, then suffering from gastrointestinal upset, or bonking early and they cannot recovery. It is important to eat small amounts frequently when participating in any endurance event. A general rule of thumb is to try and eat something every 30-45 minutes after the first hour but consult with your Sports Dietitian to figure out a more specific plan for yourself.
Lastly, not practicing with foods and drinks in your training sessions. This is extremely important for logistical reasons, ie. it is hard to peel whole eggs while running downhill on a trail but also to ensure you prevent flavour fatigue, which will make a huge difference to your adherence of your race nutrition plan.

I recommend that you include a variety of sweet and savoury options (alternated) to prevent flavour fatigue and also include a variety of ‘real’ food (fruit), and ‘sports’ food (gels) to also prevent flavour fatigue and potential stomach discomfort.

In the training weeks leading up to an event it is important to TRIAL consuming as many different foods as possible during your training, so you have a list of foods that you a) like and b) feel comfortable with to consume during your event. The amount you would be required to include would vary depending on your weight, and the duration of your event.

The priority nutrient for during an endurance event is carbohydrates, with the amount you require dependent on your weight, the speed which you will complete the event and pre-race fuelling. A good guid to aim for is 1 gram per kilogram per hour (after the first hour), but for elite individuals, and the correct planning you can get this up to 1.6grams per hour.

The other nutrient considerations are protein and fats for satiety, and also your electrolyte consumption. I think variety in drinks is as important as variety in food. Having a mixture of drinks that vary in taste or even texture (ie. carbonated) can ensure that you continue to consume fluids for the entire duration of the event.

Below is a list of food and drink suggestions to try:

SWEET

Fruit – whole
Dried Fruit
Trail mix with chocolate or dried fruit
Lollies
Gels
Protein balls
Protein bars
Sports Drink
Cordial
Flat Coke
Chews/jubes
Honey sandwich – white bread

SWEET

Boiled potatoes + salt
Beef Jerky
Savoury Protein Balls
Sweet-corn/ham Fritters
Zucchini slice
Chips / crisps
Pizza shapes
Trail mix with salted nuts or pretzels
Pretzels
2 minute noodles
Electrolytes and soda water
Vegemite sandwich – white bread

Once you have a list of foods and drinks that work for you, you can then figure out what you need to consume for your race quite easily. As a general rule, I try and start with as much whole food as possible at the start and then move towards, easier to digest options as you become more fatigued like lollies and chocolates.

Lastly, I think when you are working your way through this process, it is important that you figure out what works for you. Everyone has very different flavour preferences and different gastrointestinal tolerances during racing, so try not to compare yourself to the person beside you.

For a more individualised nutrition and fluid plan, please consult with your local Sports Dietitian.

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Australian Mountain and Trail Running Championships 2027

By Jin Kato • July 8, 2026

The world-class trails of Kunanyi/Mt Wellington will play centre-stage for one of the country’s fastest-growing sports, after the Kunanyi Mountain Run (KMR) was awarded the hosting rights for the first-ever combined Australian Mountain and Trail Running Championships (AMTRC). KMR was awarded the National Championships after a competitive bid process, overseen by the Australian Ultra and Trail Running Association (AUTRA) and Australian Athletics (AA). AUTRA President, John Claridge, said that KMR “offered everything we were looking for”. “World-class trails, proven event management and a passionate community. It provides the perfect stage for Australia's first combined National Trail Championships," he said. It’s expected that Australia’s elite mountain and trail running athletes, and support crew, will travel to Hobart, as they vie for a spot in the Australian team that competes at the 2027 World Mountain and Trail Running Championships. "This is a landmark moment for trail running in Australia,” Mr Claridge said. "We're excited about what this championship represents; not just next year, but for the future of trail running in Australia... helping grow the sport and inspire the next generation of trail runners." The 2027 AMTRC at KMR will be the first time that all championship distances have been held together, at the one festival. “It aligns us more closely with the way World Championships are presented, creating a stronger pathway for athletes and raising the profile of the sport,” Mr Claridge said. KMR, a 3-day trail running festival which has been held annually since 2022, expects to draw more than 1500 runners and hikers from across Tasmania, Australia and internationally next year. The AMTRC will be embedded within KMR’s existing event program, allowing elite athletes to compete for the national titles, while sharing the same spectacular trails and event-experience as recreational runners. “We’re honoured to have been selected as host,” KMR’s founder and director, Lincoln Quilliam said. “KMR continues to welcome runners, and hikers, of all abilities. From the elites who want to represent Australia on the world stage, the group of mates or work colleagues who run the team relay together, the mums returning to running after having a baby, as well as those who are trying trail running for the very first time,” Mr Quilliam said. Tasmanian runner, Jessica Collins, who has represented Australia, said it was exciting news for KMR, Tasmania and the sport. “This is such a great opportunity for Australian athletes. I’ve run many of the KMR events and know the courses and the terrain are on par with what we see at the World Champs,” she said. The City of Hobart has supported Kunanyi Mountain Run since its inception, and Lord Mayor Anna Reynolds said she was “thrilled” with the news. “Events like this not only showcase the natural beauty of our region but also reinforce Hobart’s reputation as a vibrant destination for world-class outdoor experiences.” The 2026 edition of KMR brought in $4 million to the Tasmanian economy, generating more than 8000 bed nights across the state, which Alex Heroys, Chief Executive of Destination Southern Tasmania, said was a “significant return for the visitor economy”. “Kunanyi / Mount Wellington is one of Tasmania’s great natural assets, and the Kunanyi Mountain Run shows exactly how powerful events can be in driving regional tourism,” he said. “We have an epic mountain right on Hobart’s doorstep, an airport less than 30 minutes away, and a city that is well set up to welcome thousands of visiting athletes, support crews and spectators.” “This event also reinforces Tasmania’s growing reputation as a world-class trail running destination. With steep, technical trails and real mountain terrain, Kunanyi offers conditions that are genuinely comparable to what athletes will experience at the World Championships, making it an ideal place to compete, train and visit.” For more information: Kunanyi Mountain Run Dates: 19-21 March 2027 Pic credit: David Nolan & Ryan Slater