Whether you've signed up for your first marathon or your tenth, you've got the right gear and plan to succeed. You've purchased your perfect shoes, you have your training program down, and you have nailed down your race day playlist. One last detail is making you a little crazy: race gels. You know - those little packets of energy that provide that much needed boost when you hit about mile 18 and your legs feel as heavy as concrete. Yeah, we are talking about those.
The issue? You don't know how to carry them throughout the race. You could put some in the pockets of your shorts, but you would likely struggle to retrieve them at mile 13, or worse yet, maybe they would fall out without you even realising it. Yup, been there! Let's fix that problem so you can complete a tough 26.2 miles without worrying about your energy.
Why Use Race Gels In The First Place
Before we get into how to carry gels, let's talk about why you need to use them. During a marathon your body will be burning calories at an incredible rate. After several hours of running, the glycogen stores (fuel used by muscles) will begin to get really low. If glycogen stores are low on fuel, your body will be looking for a way to get the energy it needs - this means bonking.
Race gels are specifically designed to give you a quick source of readily available carbohyd Practical Suggestions For Carrying Race Gels
To say it simply, your racing in a marathon should not be viewed as a time for doing magic & carrying your gels in an impractical manner.
1. Running shorts/tights with pockets
Have you seen all the tight, running clothes and wondered how does anyone carry anything in them. If you are running a marathon, there are many of todays running clothing (shorts or tights) that have small, built in, pockets that are designed to store items such as your gels, keys, or even a credit card. These pockets tend to be snug so you won't have to worry about them bouncing or falling out. But most importantly, they are normally located in an area(s) where you can easily access your gels while you run, like on the sides of your hips and/or on the backside.
However, keep in mind that all running shorts are not designed equally, so look for ones that have elastic, mesh type pockets and test out your gels prior to the actual race so that you won’t have to find out during the race that your shorts pockets are too small.rates. Carbohydrates are a muscle's best friend when it becomes depleted of energy.
2. Hydration Packs (or Fuel Belts)
Fuel belts have been around for a long time and, to be honest, they are still one of the best options for carrying snacks or water on your person while you are running. Most fuel belts consist of several small pockets for gels with some having zips to help secure items.
When selecting a fuel belt, be sure that you select one that is not so tight it is uncomfortable, or so loose that it will bounce around while you are running. You also want to select one with easy-to-open pockets; fumbling for a gel to take during your run will be your worst nightmare!
If you are looking to carry even more than what you can carry in a fuel belt, consider a hydration pack (Camels work great for this!). While the main purpose of a hydration pack is to carry water, the majority of them have useful zippered pockets where you can carry additional gels.
3. Hydration Bottles that are carried by hand
Alright, before you dismiss this as an option I want to explain why carrying a bottle by hand is a good choice. The majority of water bottles that are carried by hand have a section built into the handle of the bottle where you can put in snack food and/or a gel pack, which many runners like because it gives them the ability to hold both liquid and solid sustenance! The downside to carrying a water bottle in your hand is that not everyone is comfortable with the idea of having a water bottle in their hand during their run, but if it doesn't bother you to have something on your hand - this is a nice way to keep snacks/gels within easy reach.
4. Pockets for Runners - Vests as Options
Usually lightweight, these vests can hold items such as gel packs, mobile phones and water bottles. With many vests, you can also carry all of your supplies from our packs and don't need to rely on aid stations during a race; this gives you the independence you desire when you run. Many vests also have special gel pocket's easily accessible so that you won't have to waste time fumbling through your pack searching for them.
5. Compression Sleeves with Pockets
If you want to carry gels without having to wear a belt or vest, then you might want to try compression sleeves. Compression sleeves (such as calf sleeves) are made to aid circulation and many makes have small pockets for storing gels. While they may appear to be odd, they allow you to bring your fuel closer to your body without making you feel bulky. Seriously, who doesn’t enjoy a good compression sleeve?
Advice from a Coach: To Master Your Skills, You Must Practice
After you have learned how to carry your gels, the most critical part is practicing. You need to practice what you want to do on race day during all your long training runs so that you will be confident in your ability to manage these gels successfully on race day. Finding a method to carry gels that works with your running style will require experimenting with multiple ways of carrying gels until you find what is right for you.
To wrap this up: Gels Are Your Allies — Carry Them as a Pro.
The method of carrying gels may seem like a minor issue, but if you do not master this skill it can make or break your experience on race day. By perfecting your skills in carrying gels, you will have the ability to get nutrition when you need it, giving both your legs and brain the power to take you through that finish line with confidence.