Whatever your distance on the trail, make sure you give your body the fuel it needs. Running is more than just putting on a pair of trainers and planning a route. When out on the trail you are transported to a place where there are no cares or worries – it is just you and the path. Breathing fresh air and taking in the beauty of the countryside, mountains or sea, you are in paradise. So with that said here are my top 5 tips to make sure you have the energy to experience that beauty.

They need to be easy to carry and more importantly easy to digest. Mid run food can be tricky but not with these 5 tips. Fast absorbing carbs of the healthiest highest order!

Frozen Grapes:

Grapes are associated with health and recovery. They are one of the most refreshing snacks you can have, so easy to carry, full of vitamin C and refreshingly cool in the mouth. The purple grapes will also protect and maintain your heart health.

Dried / Fresh Cherries:

Cherries are stacked with vitamin c and potassium so they help the body repair itself – such as those mini tears you get whilst pounding the trail. Cherries are a great option for runners as they are full of antioxidants. Go for the darker ones as they have higher levels of antioxidants in them.

Coconut water:

Liquid is important on your run so make sure it is the best. For me Vita Coco is the best quality coconut water and full of potassium and replaces the electrolytes lost through running.

Frozen Bananas in Cinnamon:

There are two options here – either chop the bananas and dust them in cinnamon and leave in the freezer over night, or mush them up and put in a Ziploc bag. Bananas contain fast absorbing carbohydrates, which is the fuel source you want. Too much heavy carbohydrates on your run will slow you down and bloat your stomach. You want food to get straight to the blood stream to the muscles for energy. The riper the banana the more quickly this process will happen.

Home made trail bar:

These bars are jam packed with omega 3, 6 and 9 essential fats for a good hearty trail run. Remember to cut into bite size squares just enough for a mouthful. They are also a great way to get in all your favorite ingredients and therefore nutrients and vitamins. Don’t be afraid to add salt to these for those extra long runs.

So take your pick, find out which one works for you and tailor them to your needs. Happy path finding!