Running Tips | Fueling for the Long Runs with Gels

Fueling for the Long Run with Gels
You Gellin’?
Justin DePierro
Confluence Running HV - Manager

One of the most frequent topics of conversation at Confluence Running is fueling for an endurance race and training. I find these chats fascinating because fueling strategy can be as individual as much as shoe choice. Just like shoes, everyone, including myself, is looking for that unicorn solution. Two common qualms I often hear are 1) “This is how I usually fuel, but it just doesn’t seem to work” or 2) “I know I need to fuel but can’t figure how best to do it.” In these two statements, there is a consensus that fueling for performance is not only necessary but the path to finding out what works best can be just as important as the training leading up to a key race. 

First a few housekeeping items:

• We aren’t going to talk much about hydration as that is a topic for a different day.
• We aren’t going to talk about any specific diet or eating lifestyle.
• We are going to go on the presumption that we are eating to perform compared to eating (…or not) to lose weight.

Now that we have that out of the way let’s look at…

Why we fuel

Carbohydrate and fat both contribute to exercise energy. Their relative use changes with intensity, duration, training, and food availability. There is no single carbohydrate percentage for every race. Carbohydrate availability becomes particularly important during hard or prolonged work.

Storage Capacity 

Carbohydrate is stored as glycogen in muscles and liver. Starting stores, pace, and intake influence how quickly availability becomes limiting. Two hours is not a universal depletion time for every runner.

Rule of Thumb

For about 1–2.5 hours, established guidance includes 30–60 g carbohydrate per hour. Longer events support practiced higher intake, often up to 90 g per hour. There is no universal 40 g minimum. Read each serving and include carbohydrate from drinks.

About Gels

When it comes to gels, there are a wide variety to choose from and I recommend that you try many of them. Just like shoes choice, one shoe that works for your friend may not necessarily work for you, because we all have different feet and we all have different guts. Nutrition is the same way. While your friends may love GU or Spring Energy, maybe there’s another gel like Honey Stinger or HUMA that works for you. Taste, consistency, effectiveness, packaging, and dietary needs, amongst other factors, will play a role in gel choice. There are even caffeinated gels that may give you a nice bump mid-way through the race.

How-to-Guide

There are some tips and tricks to accomplishing the seemingly daunting task of ingesting any fuel mid run, let alone a key race.

• Practice, practice, practice. In your long runs and long workouts leading up to race day have nutrition planned out to mirror race day strategy. The earlier you can introduce this in your training schedule the better off you will be. The gut is just like any muscle, it’s trainable.
  
  
• It is recommended that gels be taken with a water chaser. Now I’ll be honest, this many times doesn’t work out for logistical reasons and timing. However, the water will facilitate taking in the gel, will help with hydration, and get the nutrients transported throughout your body easier.
  
  
• Find a carrying system. Whether that’s a pack, a belt, or shorts with built in pockets, finding the right carrying vessel for your gels is important. Tip – if your gels make your favorite shorts too heavy or move around too much, paper clip them to the waist band or pocket to lock them down. With this method, you can even pre rip the gels, and fold over the top.
  
  
• Try to take all the gel. Take your time over the course of ¼ - ½ mile to get the entire gel down and digested. Don’t panic and force a gel every 30 minutes on the dot if it means you’ll be spending a lot of energy getting it down. Relax, you have time.
  
  
• With the above, knowing your course, your expected pace, and where you’ll be at certain times is to your advantage. You can plan nutrition with water stops if that helps get all of it down. *don’t wait too long, we’re talking maybe +/- 5 minutes here*
  
  
• Also with the course, try not to take gels if you’re working hard up a hill and your heartrate is super elevated. If you know you’re going to crest the top and be headed down hill shortly, or you know there’s a particularly tough hill coming up, it’s probably better to work your gel around those hills. *Once again, don’t wait too long, just be mindful*

Other Fueling options and considerations

I know gels aren’t for everyone. Luckily there’s a few other solutions, plus some other tidbits to think about:

• If you’re wearing a pack, you could bring a Drink Mix, like Tailwind, to have fuel in liquid form on you. Drink mixes also make great pre-race options for runners who don’t like eating too many solids the morning of a race, or could be used in addition to a typical pre-race breakfast.
  
  
• Sports gummies, waffles, and bars are also an option for those who prefer solid food and can run and eat at the same time (I’m envious). I know the gummies are popular, I would just check with the labels with serving size. I hear of people taking 1 gummy every half hour thinking they are getting enough carbs or calories; however, serving sizes vary by product. Read carbohydrate grams per serving and the number of pieces in that serving.
  
  
• I also recommend early in your buildup practicing your pre-race meals, both breakfast and dinner prior to long runs and long workouts. I’m not a registered nutritionist so I won’t prescribe any routine for you, but in the same sense that you’d want to practice what you’ll be eating in the race you’d want to practice what you eat leading up to it.
  
  
• I’d be careful with the big carb load in the 24 hours before the race. Unless you’re practicing every week to engorge yourself before your long run, you can probably hold off on the 5 servings of spaghetti. This can lead to GI issues, bloating and feeling sluggish. In the days leading up to the big dance you should be increasing your carbohydrate intake at every meal in a reasonable manner. Instead of having 1 or 2 hulking meals, you could space them out over 9-12. Yes, it is very possible, and even likely, you will gain weight in your taper week. It’s normal, as carbohydrates hold water very well. You’ll be more than fine and will be better for it. Think about it… when you fill your car up with 10 gallons of gasoline, your car gets heavier, but it will also be able to move longer.
  
  
• A carbohydrate mouth rinse does not replace the swallowed fuel needed during prolonged exercise. See the current gut-training guide if nausea limits intake.
• What about the half marathon? That depends on how fast you run it. I would say anyone pushing over 90 minutes in the half should intend on and be practicing using sports nutrition. Even those in the 75 minute range should consider a few options if they feel fatigued at the tail end of the race.

I hope this information can help you succeed in your next long, endurance endeavor. Our doors at Confluence Running are always open and we love talking about running, racing, training and everything that goes a long with it. I know that performance nutrition strategies can be frustrating and sometimes more difficult than figuring out the training, but I also know there’s many options. You just need to try everything and see what works for you, and don’t let a few bumps in the journey discourage you.

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