Thoughts on gels or other running energy snacks

[SnafuDad]

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.

[Instructor57 Graduate10]

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 Graduate10 in reply to Instructor57]

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

[Instructor57 Graduate10 in reply to SnafuDad]

Lots of runners use them 😁

[HailSt0rm in reply to Instructor57]

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 Graduate10 in reply to HailSt0rm]

They're a go-to for lots of runners 😁

[AlMorr Ambassador Graduate10]

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 Graduate10 in reply to AlMorr]

Cheers for the advice ALMorr.

[buzzards Graduate10]

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 Graduate10 in reply to buzzards]

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 Graduate10]

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 Graduate10 in reply to Sandraj39]

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

[MissUnderstanding Administrator Graduate10]

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 Graduate10 in reply to MissUnderstanding]

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 Graduate10]

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 Graduate10 in reply to RunWillie]

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 Graduate10 in reply to SnafuDad]

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]

dried apricot or a glucose jelly bean for me

[SnafuDad Graduate10 in reply to Oneta]

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

[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 Graduate10 in reply to Cassie_7]

That sounds lovely irrespective of doing a 10K

[Roxdog Graduate10]

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 Graduate10 in reply to Roxdog]

Thanks Roxdog. Good advice.

[Week7 Graduate10]

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

[LottieMW Ambassador]

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!