Marathon Gels

Marathon gels can play a vital role in maximising endurance and reaching new bests on race day, but everyone’s needs will be different when it comes to how often they will need to use a marathon gel throughout the race.

Firstly, consider your pace. The faster you run, the more energy you will burn, so taking a gel every 20 minutes can sustain carbohydrate levels. Slower runners may prefer to use one every 30 minutes. Also, taller and heavier runners may prefer to consume 3 per hour (rather than 2) to sustain performance.

Marathon gels can make all the difference for race day performance, but how can you carry enough to last the entire race? Firstly, we recommend putting 2 to 3 gels in the pockets of your running shorts (be sure to zip them up!). Next, consider using an elastic, lightweight armband or belt to carry a few.

Once you have reached the limit for how many you can carry, ask a family member or friend to wait at a strategic point along your run to resupply your gels and provide much-needed energy boosts for the remaining kilometres.