Carbs are your fuel
In trail running, carbohydrates support the effort when intensity rises or when the race lasts a long time. The longer the event, the earlier and more consistently you should fuel: waiting until you feel hungry is often too late.
Trail Fueling Calculator
Build a fueling plan from your expected duration, intensity, weather, and gut tolerance. The goal is simple: avoid energy crashes, reduce stomach issues, and keep hydration steady from start to finish.
Fluid and sodium
Drinking helps limit dehydration, but drinking a lot without sodium can also create problems. In racing, the goal is balance: enough fluid, enough salt, and a strategy tested in training.
Coach advice
Start simple: fuel every 20 to 30 minutes, use products you know, and choose a realistic target. If you aim for high carbs per hour, train your gut progressively.
Starting benchmarks
Total carbs
- g
Total fluid
- L
Total sodium
- mg
Carb portions
-
Base: 1 portion ≈ 30 g of carbs. It can be a gel, drink mix, bar, compote, or any food tested in training.
Hourly target
- g
Carbs
- ml
Fluid
- mg
Sodium
Example: for 4 h 30 at moderate intensity in mild weather, aim for about 60 g of carbs, 600 ml of fluid, and 500 mg of sodium per hour.
This calculator gives a starting benchmark, not medical advice. Always test your fueling in training, adapt to your sweat rate, and seek professional advice if you have a medical condition or doubts.
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Download on the App StoreF.A.Q
Everything you need to know about TrailRun training plans, workout tracking, and features.
Is TrailRun right for me if I am new to trail running?
Yes. Whether you are discovering trail running or aiming for an ultra, TrailRun creates a plan tailored to your level, goal, and daily life so you can progress without rushing.
How is my personalized training plan created?
When you sign up, you provide your level, goal, availability, and constraints. TrailRun then generates a balanced plan with running sessions, integrated strength training, clear targets, and explanations for every workout.
What is included in the free version?
The free version lets you get a personalized training plan, reschedule your workouts, create your own routes, sync your sessions with your watch, and benefit from coaching tips.
What does the Pro subscription really unlock?
Pro includes every free feature, daily guidance from an expert coach, plan adjustments when life gets in the way, precise workout targets, overtraining alerts, and in-depth stats analysis. You also get injury-prevention strength training, ideal routes with elevation profiles, 3D Flyover, and GPX export to your watch.
Can I move my sessions if my schedule changes?
Yes. You can reschedule your workouts when your availability changes. With Pro, your plan also adapts to unexpected events so your progress stays consistent without disrupting your preparation.
Can TrailRun help me avoid injuries or return after an injury?
TrailRun includes strength work, recovery, and progressive return-to-running programs designed by professionals. If you are injured or pain persists, the app does not replace medical advice.
Can I track my runs without a watch and find routes?
Yes. Built-in GPS tracking records your route, distance, pace, altitude, elevation gain, and elevation loss, even without a watch. You can also create your own routes, discover new ones, and use Pro to explore your course in a 3D Flyover.
Can I sync my workouts with my watch?
Yes. You can sync your TrailRun workouts with your Apple Watch and Suunto watch. Garmin compatibility is coming soon.
How does TrailRun adapt my training as I progress?
TrailRun uses your training history to adjust your training volume. Advanced statistics help you track changes in your training load, measure your progress, and better understand your coach's advice.
Can I cancel my subscription at any time?
Yes. You stay in control: your subscription can be canceled anytime from your App Store subscription settings.