Running — fuel

How often should I take energy gels or hydration?

We’ve written a couple posts explaining the differences between energy liquids and tablets and gels, chews, and bars. Now that you’ve decided what you want to take, how do you know when to take it?

A good rule of thumb is that you don’t need to take anything unless you’ll be running for more than an hour. If you’re going out for a long run or race, then you should take your gel/chews around 45-60 minutes in. Everyone is different, so it could take anywhere from 5-15 minutes for you to start feeling the effects (you...

What are electrolytes?

We all know it’s important to stay hydrated, but you’ve also probably heard about these things called “electrolytes” that you are supposed to add to your water or take at aid stations. If you’re a new runner, you may be wondering what exactly electrolytes are. If you’ve been running for awhile, you may also be wondering but are hesitant to ask any of your running buddies.

I have been running for 20 years, and have always heard that re-fueling electrolytes can help when you start cramping. I’ve never really tested the theory because I—thankfully—don’t cramp that...