Thoughts on gels or other running energy snacks - Bridge to 10K

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Thoughts on gels or other running energy snacks

SnafuDad profile image
SnafuDadGraduate10
24 Replies

I graduated C25K last year and am now following the Ju Ju plan as I have my sights set on a 10K run in July.

I'm in my mid 60's and for the longer runs ambling along at an 8min+ pace which means it'll be well past an hour to do 10K.

I currently carry water with me when I train but am interested if anyone in a similar situation to me have tried any of those runner's energy gels or other snacks or I am I over thinking this.

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SnafuDad profile image
SnafuDad
Graduate10
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24 Replies
Instructor57 profile image
Instructor57Graduate10

You are not likely to need extra fueling for a 10k .I personally don't even take water on a 10k, I just make sure I'm always fully hydrated.

When I have gone over 10k I have a couple of soft water bottles 0.25L each but just filled with good old plain water and perhaps a couple or 3 jelly babies 🙂

SnafuDad profile image
SnafuDadGraduate10 in reply toInstructor57

Jelly Babies you say. I'm a convert already.

Instructor57 profile image
Instructor57Graduate10 in reply toSnafuDad

Lots of runners use them 😁

HailSt0rm profile image
HailSt0rm in reply toInstructor57

Jelly babies! Why didn't I think of that! I took a bad when I was in labour (didn't get round to having any, was a little pre occupied 🤣) Great quick energy idea

Instructor57 profile image
Instructor57Graduate10 in reply toHailSt0rm

They're a go-to for lots of runners 😁

AlMorr profile image
AlMorrAmbassadorGraduate10

As our friend Instructor57 says you don't need drink for 10K but after every run, even a 3 or 5K I like a drink when I finish those runs, it's just that I feel thirsty after every run, what I drink after every run is water, flavoured with diluted Apple Juice, even the one Half marathon I ran last year I had a sip at 10K, 16K and when I completed the run, I have never taken those gels, if I did I doubt if it would make me run any faster.

SnafuDad profile image
SnafuDadGraduate10 in reply toAlMorr

Cheers for the advice ALMorr.

buzzards profile image
buzzardsGraduate10

I've tried the Hilltop Honey gels (far too sweet), and the Active Root Energy Gel Mix. I don't think gels are for me though, I prefer medjool dates, water and the Active Root hydration drink. I am a very slow runner and lose a lot of sodium when I run and I find I need to have fluids with me on a 10k run due to the time it takes me. I have run 10ks with just water as well. Most of the time I do not fuel prior to my runs so this may be a factor. For runs of around an hour or less, I don't bother to fuel or take fluids though.

SnafuDad profile image
SnafuDadGraduate10 in reply tobuzzards

Thanks buzzards Like yourself I'm not sure gels are for me but I've still got a couple of months (and quite a few training runs) before my 10K so I'll gve some of the things you recommend a try.

Sandraj39 profile image
Sandraj39Graduate10

I think its about what works for you. Personally, I always take water or Tailwind on a 10k, even if I don’t drink much. Most events offer water at the midway point too and many folk will carry their own hydration with them. Now that the weather is warming up, I carry Tailwind with me, as it contains carbs, electrolytes and hydration all in one, so it also fuels and replaces what we lose through sweating.👍 I don’t think you’re overthinking at all - and yes, some will choose not take anything. Personally, I think I run better and recover better with Tailwind.

Link below - I like the Berry flavour and also use this when I am training for longer runs.

Good luck in experimenting and finding what suits you best.🙂

tailwindnutrition.co.uk/

SnafuDad profile image
SnafuDadGraduate10 in reply toSandraj39

I currently run with a bottle of water favoured with squash but I'll give that Tailwind a try.

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10

This is really individual and it’s probably best to approach it with a “trial and error” mindset.

I didn’t get on with gels. I went to a shop and bought a whole loads of different brands to try but they just made me feel sick. Medjool dates are my favourite fuel. I also like fruit and seed oatcakes and mini cheddars!

SnafuDad profile image
SnafuDadGraduate10 in reply toMissUnderstanding

With yours and the other responses I received I have plenty of options to trial. As you say it's just finding what works for me. Thanks for your reply.

RunWillie profile image
RunWillieGraduate10

I find it helpful to work with time not distance. For anything under 60minutes I run with nothing. For over 60minutes I take a soft flask with an electrolyte drink. For anything over 90minutes I take fuel (gels or chews) & an electrolyte drink. For over 2hours I take fuel (gels & chews) & a drink that contains carbs as well as electrolytes. Hope that helps as you move to 10k & beyond 👍🏻

SnafuDad profile image
SnafuDadGraduate10 in reply toRunWillie

Thanks for the great advice. Part of me thinks that to some extent this is also a lot to do with the mind as much as the body. If you are feeling tired and believe taking a sip of some energy product will give you a lift it probably will irrespective of the actual physical benefits.

RunWillie profile image
RunWillieGraduate10 in reply toSnafuDad

It’s more than mind over matter once you’re going over a certain time. Assuming you ate prior to your run your body will likely have enough glycogen stored for 1.5 to 2 hours of exercise at a moderate intensity. After that it’s best to fuel 👍🏻

Oneta profile image
Oneta

dried apricot or a glucose jelly bean for me

SnafuDad profile image
SnafuDadGraduate10 in reply toOneta

Thanks for the feedback. I'm going to need a bigger backpack for all this food 😄

Cassie_7 profile image
Cassie_7

Nuts and dates, also I find overnight oats really good beforehand. I posted about this in the weight loss group on here. Basically start with a layer of Greek yoghurt or another yoghurt you like then add fruits (fresh or frozen) you like with alternate thinnish layers of oats. I topped with blueberries, chopped walnuts and dates. Put a container lid over and refrigerated overnight.

Overnight Oats
SnafuDad profile image
SnafuDadGraduate10 in reply toCassie_7

That sounds lovely irrespective of doing a 10K

Roxdog profile image
RoxdogGraduate10

I don't fancy gels as I have a sensitive digestive system and heard they can cause some tummy troubles. When I was running further than 10k in warm weather I took coconut water, which I understand contains electrolytes

SnafuDad profile image
SnafuDadGraduate10 in reply toRoxdog

Thanks Roxdog. Good advice.

Week7 profile image
Week7Graduate10

I like jelly beans instead of jelly babies-they don't stick together in my pocket and yummmmm...

LottieMW profile image
LottieMWAmbassador

Here’s my 2 penny’s worth…

I drink 3-4 litres of fluid *every* day, usually more around the 4 litre end…

I run in the morning…with my faffage, that’s anytime before 11ish 😉

I don’t eat, just my usual morning drinks of a double espresso, a mug of tea and a pint of lemon water.

If I’m driving to my running route, I will have a bottle of tap water in the car for after.

I don’t take anything on my runs…on my very first 60 minute run, I covered 6k…my last 10k took me 1:53 😊

More food for thought!

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