Winter Running Fuelling Guide: How to Stay Energised in Cold Weather

Winter running in New Zealand is a different beast. Whether you're lining up for a June half marathon in Christchurch or grinding through a July trail race in the Waikato, the cold changes how your body performs — and how you need to fuel it. Here's what we've learned from racing through NZ winters ourselves.

Why Cold Weather Changes Everything

When temperatures drop, your body works harder to maintain core temperature. That means you're burning more energy even before you factor in the effort of running. The tricky part? You often don't feel as thirsty in the cold, which leads athletes to under-hydrate and under-fuel — a combination that tanks performance fast.

Carbs Are Still Your Best Friend

Nothing changes the fundamental rule: carbohydrates are your primary fuel source during endurance exercise. In cold conditions, your body actually relies on carbs more heavily because fat metabolism slows in the cold. Aim for 60–90g of carbs per hour for efforts over 75 minutes.

For winter racing, we recommend gels that are easy to open with cold, gloved hands. The Maurten Gel Flask 150ml is a standout here — the soft flask format means no fumbling with foil packets mid-race. The SIS Beta Fuel Energy + Electrolyte Gel is another favourite, delivering 40g of carbs per gel with a 1:0.8 glucose-to-fructose ratio that your gut can actually process at race pace.

If you prefer chews, our Energy Chew Discovery Bundle is a great way to trial different formats before committing to a race-day strategy.

Don't Skip Hydration Just Because You're Not Sweating

Cold air is dry air. Every breath you exhale in winter carries moisture out of your body, and you're still sweating — you just don't notice it as much. Electrolyte drinks are essential. Tailwind Nutrition and Nuun both dissolve easily in cold water and keep your sodium and potassium levels in check.

A practical tip: pre-mix your bottles the night before and store them somewhere cool (not freezing). Cold drinks are fine — frozen drink bottles are not.

Practical Winter Fuelling Protocol

• Before: Eat a carb-rich meal 2–3 hours before your race. Don't skip breakfast because it's cold and you're not hungry.
• During: Start fuelling at 20 minutes, not when you feel depleted. Aim for a gel or chew every 30–45 minutes.
• After: Get a recovery drink or real food in within 30 minutes of finishing. Your immune system is already under stress from the cold — don't make it work harder.

Winter racing in NZ is some of the best running you'll do all year. Fuel it right and you'll be surprised what your body can do.