Half marathon focus 

Taking on something in the run isn’t going to give you a massive burst of energy. What the gels do is slow the rate of release of energy down.  

Gels

Gels provide the easiest way to get this nutrition in. They are portable and easily digested by the body. There are so many options available that I am not going to recommend one type.  

Try some different ones out and see what flavours and textures you enjoy. Some gels are really thick, others a lot gentler. Once you’ve found a brand you like, stick with them.  

Part of the training is teaching the body (especially your guts) to tolerate these gels. It is a case of practice. So don’t give up after one go.  

Alternatives 

There are alternatives to using a gel. You can have dried fruit, jelly babies, sports beans or even a carbohydrate sports drink.  

The issue with having your energy with a sports drink is that it might be too much fluid to take on.  

Caffeine 

Some gels are available with caffeine in them, and these, when used well, can be amazing.  

You need to see how you respond to caffeine and make sure your guts can handle them.  

What you’ll find is the caffeine gel just gives you that burst of focus when you take it. It’s a great pick me up later in the race. I wouldn’t suggest having all your gels as caffeine, but one or two later on in your run.  

Practice practice practice

Nothing new on race day. Use the time now to practice taking on your sports nutrition and get it right for race day.  

If you go to this website xmiles.co.uk/fullpotential you’ll get 5% off your order and a chance to buy loads of different gels and see what works best for you  

Carrying your supplies

• You’ll need to be self-sufficient on these runs and require a way of carrying these gels around.
• Some clothing will have little pockets you can stuff them into.
• You may use a Y-fumble or similar neoprene sleeve to wear on your arm.
• A small waist bag or gel belt is useful.
• If you want a solution for your water, too, there’s a CamelBak or similar bladder rucksacks that you can wear, and keep the gels in too.  

There are pro’s and con’s of each of these ways of carrying things, and it’s about you deciding what is going to work best. I prefer to use an arm sleeve as it could carry enough stuff without overloading me.