How to Fuel for the 13 Valleys Ultra

Written by XMiles - the Sports Nutrition Retail Partner of 13 Valleys Ultra.

Fuelling for the 13 Valleys Ultra is about more than just carbs per hour. This is an event that combines long distance, big elevation, technical terrain, night running and unpredictable Lake District weather. Whether you are taking on the 2 Valleys trail run or committing to the full 13 Valleys ultra, your nutrition strategy needs to be practical, flexible and well tested.

Understanding the demands of the 13 Valleys Ultra

Before getting into nutrition specifics, it helps to understand what makes this event different. The terrain is uneven and often technical, with long climbs, steep descents and sections that demand focus rather than speed. Weather can change quickly and some runners will be moving through the night, especially on the 7 Valleys and 13 Valleys routes.

Energy expenditure is high, appetite can fluctuate and carrying capacity matters. Fuelling well here is about consistency rather than perfection.

Pre-race nutrition: setting yourself up properly

In the days leading into the event, the goal is simple: arrive at the start line well fuelled, hydrated and calm about your plan.

For all distances, carbohydrate intake should increase gradually in the 48 to 72 hours before the race. This helps top up glycogen stores without leaving you feeling bloated or uncomfortable. There is no need for extreme carb loading, especially if you are not used to it. Focus on familiar foods like rice, pasta, potatoes, oats and bread, paired with normal portions of protein.

Race morning nutrition should be familiar and easy to digest. A carbohydrate rich breakfast eaten two to three hours before your start works well for most runners. For early starts, keep it simple and do not force food if nerves are high.

It is also important not to neglect hydration. Make sure you stay topped up on electrolytes, especially if you tend to cramp of sweat heavily. This is particularly relevant for longer distances where sodium losses will add up over many hours.

Fuelling during the race: distance by distance

The biggest difference between the 13 Valleys distances is not just time on feet, but how your gut, mind and energy systems respond over time.

2 Valleys (22km) For the shortest distance, fuelling is relatively straightforward. Most runners can get through comfortably with a small amount of carbohydrate during the run, especially if the effort is high.

A few energy gels or servings of energy chews spread throughout is normally enough. Hydration still matters, particularly if conditions are warm or windy, but overthinking nutrition here can do more harm than good.

5 Valleys (55km) At this distance, fuelling becomes more structured. Aim to take in carbohydrates little and often, starting early rather than waiting until you feel low on energy. Around 40 to 60 grams of carbs per hour works well for many runners, depending on pace and intensity.

A mix of energy gels, chews and energy drinks helps avoid flavour fatigue and keeps intake manageable. Hydration should include electrolytes to replace sodium lost through sweat, especially across longer climbs where effort increases.

7 Valleys (110km) This is where nutrition planning really matters. You will likely be moving through different parts of the day and night, with appetite changes and mental fatigue playing a role.

Most runners benefit from a steady intake of 60 to 90 grams of carbohydrates per hour, adjusted based on what has been tested in training. Relying on one product or flavour rarely works for this long, so variety is key.

In addition to gels and drinks, some runners prefer softer or savoury options like energy bars later in the race to give the gut a break from sweetness. Keeping fluids topped up while staying on top of electrolytes is critical, particularly if weather conditions are wet, cold or changeable.

13 Valleys (180km) The full 13 Valleys is an exceptional challenge and your fuelling strategy needs to be as much about sustainability as it is about energy intake.

Over this duration, consistency beats aggression. Small, frequent doses of carbohydrates help maintain energy without overwhelming the gut. Many experienced ultra runners aim for the higher end of carbohydrate intake, but only if they have trained their gut to handle it.

Hydration becomes a balance. Drink to thirst, but ensure fluids contain electrolytes to avoid dilution of sodium levels. Night running often suppresses appetite, so having easy to consume options ready can make a big difference.

Mental fatigue also affects fuelling. Setting reminders, using watch alerts or tying nutrition to landmarks can help ensure you keep eating even when motivation dips.

Hydration and electrolytes in the Lake District

The Lake District environment adds its own challenges. Cool conditions do not remove the need to hydrate, and wind, rain and climbing can all increase fluid and sodium loss.

Electrolytes play a vital role across all distances, helping with fluid absorption, nerve function and muscle contraction. Including electrolytes regularly rather than reacting to cramps late in the race is a far more effective approach. Electrolyte tablets are convenient way to get the extra minerals you need in.

Post-race nutrition: starting recovery straight away

Once you finish, your focus should shift quickly to recovery. This is especially important for the longer distances where muscle damage, glycogen depletion and dehydration are significant.

Start by replacing fluids and electrolytes, then aim to consume carbohydrates and protein as soon as you feel able. This helps replenish energy stores and supports muscle repair. It does not need to be perfect. A recovery drink, easy to eat food or even small snacks taken gradually can all contribute.

For runners tackling the longer routes, recovery nutrition is not just about feeling better the next day. It plays a key role in reducing illness risk and speeding overall recovery in the weeks that follow.

Making your plan personal

No two runners fuel the same way, and the 13 Valleys Ultra makes that especially clear. Body weight, pace, experience, gut tolerance and weather all influence how much fuel you need.

This is where testing your strategy in training is invaluable. Long runs, back to back sessions and night runs are the perfect opportunity to practise fuelling under fatigue. Tools like our Nutrition Calculator can also help you estimate realistic carbohydrate and hydration targets based on your race distance and expected finish time.

Keep your nutrition simple, practise it in training, and be flexible on the day.

For more information, visit the XMiles website here.