When do I need to start thinking about gels?

So, we all know gels aren’t always everyones cup of tea, and let’s be honest, they can also be super tricky subject to digest (figuratively ad literally!) 

In this post we break down the basics of taking gels, when to take them, and how.

When are gels a good idea?

When our runs extend beyond an hour, of if you are planning to train for an event longer than 10km, gels are recommended. 

If under an hour, consider pre-fuelling with carb based foods, such as toast, bagels, or even a few snake lollies. You will keep your bodies glycogen stores in check for your training, and throughout your day afterwards.

If running for 60-90mins , consider fuelling with  30-60 grams of energy gel every hour.

If exercising for over 90mins, you need to consider 60-90 grams of carbs per hour  as a guide. 

Basically this comes down to one 30gram gel per 30mins of exercise, if running for more than an hour. 

The more fuelled your body is, the better.

However, you need to work your way up to tolerating gels. 

A great way to start includes trying sample variety packs of several brands, or sharing bulk packs with friends.

General tips:

• Try having a gel before your run begins, or just try half your gel every 30mins as a start. 

• Avoid waiting until you feel depleted to take a gel, as it takes time for your body to process and utilize the fuel. 

• Weather: Hotter temperatures and increased sweating may necessitate more frequent hydration and potentially gels. 

• Experiment with different timings and frequencies during your training runs to find what works best for you and avoid surprises on race day. 

• Pre-run fueling: If you've eaten a substantial pre-run meal, you might delay taking gels.

• Consider a fueling plan:
  Some runners find it helpful to create a fueling schedule based on time or distance, especially for longer runs. 

• Small and often: Try taking smaller amounts of gel, more frequently, as a great introduction to your new fuelling program. 

By considering these factors and practicing your fueling strategy during training, you can effectively use energy gels to maintain your energy levels and optimize your running performance as you take on longer distances, while still having the energy to get through your day!