Why Fuelling Matters on Highland Trails

Running long in the Scottish Highlands is a privilege. Whether you are training for your first half marathon on the Great Glen Way or ticking off a section of the West Highland Way, the rewards are huge. But remote trails, changeable weather, and rough underfoot conditions demand respect. Your body needs fuel and fluid to keep going safely. Get it wrong, and you risk bonking, cramps, or worse. Get it right, and you will enjoy the views for longer. The good news? Fuelling does not have to be complicated. The key is to take small sips of water regularly and eat easy-to-digest energy chews or dates every forty minutes. Then practise this on training runs.

Hydration: Little and Often

Dehydration creeps up on you. In the Highlands, you might not feel thirsty because the air is cool, but wind and effort still drain you. The old advice of drinking to a schedule can lead to over-drinking, but ignoring thirst is worse. A practical approach: take small sips of water every ten to fifteen minutes. That keeps your stomach comfortable and your hydration steady.

How much? Aim for around 400–600ml per hour for most runners, but adjust for heat, humidity, and your own sweat rate. On a cool misty day in Glen Affric, you might need less. On a rare sunny day in Torridon, more. Carry water in a soft flask or bladder. If you are on a route with streams, you still need to treat water – do not assume it is safe.

• Start hydrated: drink a glass of water an hour before you set off.
• Sip, do not gulp: small mouthfuls every ten minutes.
• Add electrolytes for runs over two hours, especially if you sweat heavily.
• In winter, warm water or weak squash can be more palatable than cold.

Snacks: Energy Chews, Dates, and More

Solid food takes time to digest, so for long runs you want easy-to-digest options. Energy chews are popular because they are portable, quick, and measured. Dates are a brilliant natural alternative – soft, sweet, and packed with potassium. The magic number is forty minutes. Set a timer if you need to. Every forty minutes, eat a chew or two, or a couple of dates. That steady trickle of carbohydrate keeps your blood sugar stable and your legs turning.

Why forty minutes? It is frequent enough to avoid a slump but not so frequent that your stomach feels full. For runs under ninety minutes, water is usually enough. For anything longer, start fuelling early – within the first hour. Do not wait until you feel tired.

• Energy chews: one or two every forty minutes. Chew well and chase with water.
• Dates: two or three medjool or deglet nour dates. Remove stones beforehand.
• Alternatives: small squares of flapjack, banana, or boiled potatoes with salt for ultras.
• Avoid: high-fibre or high-fat snacks, which sit heavy in the stomach.

Practise on Training Runs

This is the most important rule. Never try a new fuelling strategy on race day or a big day out. Your gut is trainable. Use your regular training runs to test what works. Start with shorter runs – say, a 90-minute loop around a local forest trail – and practise sipping and eating every forty minutes. Then build up to longer efforts on routes like the Speyside Way or the Angus Glens.

Keep a simple log. Note what you ate, how much you drank, and how you felt. Did you get stitches? Nausea? Energy dips? Adjust. Maybe chews are too sweet; try dates. Maybe you need more water with chews. Maybe electrolytes help. The goal is to make fuelling automatic, so on the day you do not have to think.

Adapting to Local Routes and Weather

The Scottish Highlands throw variety at you. A flat canal towpath on the Caledonian Canal is different from a boggy moor in the Cairngorms. Plan your fuelling accordingly. On exposed ridges, you may not want to stop and fumble with wrappers. Pre-open chews or put dates in a small bag. In midge season, keep snacks sealed. In winter, carry more than you think you need – a wrong turn or a sudden squall can extend your run.

For all abilities, the principle holds: small sips, regular snacks, practise. Whether you are a walk-runner on the Dava Way or a seasoned ultra runner in Torridon, your body will thank you. And remember, community runs are a great place to share tips. Ask what others carry. You might discover a new favourite local snack. But always test it yourself first.

Fuelling well is not about perfection. It is about consistency. Take small sips of water regularly. Eat easy-to-digest energy chews or dates every forty minutes. Practise this on training runs. Do that, and you will run stronger and happier in the Highlands.