The Traveling Runner

HOW TO AVOID HITTING THE WALL AT MILE 20….

The human body can store many, many, many calories of glycogen (the energy your muscles use to keep you running). When running, it is important to replace the energy as it is burned. This is especially important when you are running for more than 1-1.5 hours or more. There are too many options to choose from and it can be overwhelming. Here are important ingredients to look for in your gels to make sure you are getting the most out of your fuel! 

✅ Carbohydrates – consider the types and amounts of carbohydrates in the gel, as well as the ratio of glucose to fructose or maltodextrin to fructose. Gels with two different forms of carbohydrates, like glucose and fructose, can be absorbed more quickly. You should consume 90 grams of carbohydrates per hour!
✅ Electrolytes can be important on long runs, especially in warm weather. Isotonic gels, also known as electrolyte gels, contain the right balance of water and electrolytes. Electrolyte-enhanced gels are similar, but they might need to be consumed with water.
✅ Caffeine – Caffeinated gels can boost alertness and energy levels, which can be helpful during longer events.
✅ Sodium – How much sodium is in the gel can depend on how much sodium you’re getting from other sources, as well as your sweat rate in different temperatures and conditions.

I recommend trying different gels through your training. Some may upset your stomach, some may have a terrible or great texture and some may make you feel like Superman. You will find the ones that work best for you! I love the ones with a little caffeine, sodium and electrolytes! 

What do you use?