Fueling Strategy with 226ERS for a 26 km Run

A trail run in January over a distance of 26 km is not only a solid test of endurance, but above all a training session where your nutrition strategy can completely shape how your final kilometers look. Cold weather masks thirst, you breathe dry, icy air, and the wind plus demanding terrain increase your overall energy expenditure. Add 2:30–2:45 of continuous effort, and you create conditions where a well-planned fueling strategy (gels, electrolytes, and a smart amount of caffeine) genuinely influences your pace, energy, and the quality of the entire session.

Why winter fueling is just as important as summer fueling

In cold conditions it’s easy to fall into the trap of thinking that because it’s not hot, your body can manage without regular drinking and energy intake. Unfortunately, physiology says otherwise:

• cold temperatures suppress the sensation of thirst, so you end up drinking less than your body needs
• breathing in dry, cold air increases water loss through respiration
• at higher intensities the body relies heavily on carbohydrates, and wind + cold raise the total energy cost of running

In practice, the scenario is often the same: the first hour feels decent, but then your pace gradually drops, your mood worsens, and you feel like the power switch is slowly being turned off. During a 2:30–2:45 effort, this risk increases significantly if you don’t start fueling consistently early enough.

Goal for this training session

For a 26 km run lasting around 2:30–2:45, a sensible and realistic plan includes:

• regular carbohydrate intake before fatigue sets in (and consistently until the end)
• moderate but steady hydration (regularity matters more than volume)
• optional caffeine support if the session has a quality-oriented purpose

Step-by-step protocol

1–2 hours before the run – hydration (Hydra Zero)

Provides electrolytes without carbohydrates, so it won’t weigh on your stomach. Ideal in winter when you want to start well-hydrated but without feeling overly full.

How to do it:

• sip small amounts for 60–120 minutes before your run
• aim for about 400–600 ml in total (closer to 600 ml if you know you drink very little during your runs)
• if it’s very cold, use a thermal bottle or keep your soft flask under your jacket

Around 30 minutes before training

Stimulation & focus (226ERS Energy Shot – 125 mg caffeine)
Helps maintain pace and improves concentration. Especially useful for tougher sessions or harsh weather conditions.

Practical rule:

• use it on quality or higher-intensity sessions
• skip it for easy aerobic runs

During the run
Steady energy without overload
In this time window, consistency is everything. Don’t wait for the energy dip — stay ahead of it.

Recommended fueling plan:

3 × High Fructose XS (30 g CHO)
A glucose–fructose blend improves absorption and reduces GI issues.

2 × High Energy XS (30 g CHO)
Carbohydrates with cyclodextrin for slower, smoother energy release.

Suggested timing:

• 25–30 min — High Fructose XS
• 55–60 min — High Energy XS
• 85–90 min — High Fructose XS
• 115–120 min — High Energy XS
• 145–150 min — (optional) another High Fructose XS if your run will be closer to 2:40–2:45, you’re pushing the pace, or you expect a tough finish

This protocol effectively supports a stable, high-quality effort through the entire session.
Lighter version (for easier runs)

If the run is more relaxed:

• 2 × High Fructose XS
• 1 × High Energy XS

Timing:

• 40–45 min
• 80–85 min
• 120–130 min
  
  

Hydration during the run in winter, you usually don’t need large volumes — but you do need regularity.

Practical range:

• about 150–300 ml of fluids per hour
• a few sips every 15–20 minutes
• take a soft flask / thermal bottle

Most common winter mistakes

• Taking the first gel too late (waiting until you feel weak or hungry)
• Long gaps between gels in the second half of the run
• Ignoring hydration because you don’t feel thirsty
• Drinking too much right before heading out, causing heaviness early in the run
• Testing new products only during a long or intense session

What you gain with this approach
This protocol is simple but extremely effective. It gives you:

• better quality in the second half of the run
• reduced risk of pace drop at the end
• predictable training outcomes regardless of weather conditions

dr Marianna Hall, Sports Nutritionist