Using Energy Gels for Hard Efforts


Fueling Whilst Running: It’s Not Limited to Long Runs

I usually take fuel in the form of gels for long runs. I typically consume gels during (not before) runs that take me more than an hour and a half. In addition, I will take a gel before the race starts for half-marathons and marathons.

Last Saturday, I had a 5K time trial scheduled as part of my training plan. After completing my warmup, which consisted of a 1-mile jog and four strides, I decided to consume a gel. Many factors worked in my favor that day. The weekly mileage was reduced like a cut-back week, and the weather was much cooler. I dialed in my time trial pace from my last attempt (8:20/mi.) and let it rip. I had negative splits and a 2024 PB! I was 5.5 seconds away from a true PB. I averaged 8:09/mi and ran 5K in 25:31. I am still determining how much the gel contributed to my physical performance and whether or not there was a psychological advantage.

On Monday, 10x 1/4 Mile Intervals were on my schedule. This workout includes a 2-mile warmup jog, four strides, ten 1/4-mile intervals at my 5K pace paired with ten 1/4-mile recoveries, and a 1/2-mile cooldown. I took a gel during my strides. The first five intervals felt faster than usual. I felt like I needed more energy for the last five intervals, and this hunger pang was about 30 minutes after consuming my gel. Again, I don’t know if it was physical or psychological, but I felt the gel helped my performance.

Going forward, I will consider using gels for harder efforts and before short-distance time trials. What experience have you had with fueling strenuous efforts? Let me know in the comments below.

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