Best Ways to Carry Running Gels for Long Runs

When heading out for a long run, proper nutrition is crucial.

To maintain peak performance, your body needs a steady supply of carbohydrates—30 to 60 grams per hour.

If your run extends beyond an hour, fueling up mid-run is essential to keep your energy levels high and your body functioning optimally.

Yet, one of the biggest challenges for runners is figuring out how to carry gels, water bottles, or other snacks without compromising comfort or focus.

Here, we’ll explore why mid-run fueling is so important and the top methods to store your nutrition during long runs.

Why Mid-Run Fueling Matters

Long-distance running demands a lot from your body, and without the right fuel, you risk hitting the dreaded “wall”—that sudden drop in energy that can derail your run.

This happens because your body’s carbohydrate stores deplete over time, leading to fatigue.

Regularly topping up your carb intake every hour helps to replenish these stores, keeping your muscles energized and reducing fatigue.

Whether you're new to long runs or a seasoned runner, having a plan for nutrition storage can make all the difference.

Top Ways to Store Running Fuel

1. Pinning Gels to Your Clothes

A quick and affordable solution is to pin gels to your clothing—like your top, shorts, or sports bra. While not the most comfortable option, this method works well for short-term fixes, especially if you're heading out for a run without other storage gear on hand.

However, it’s less practical for bulkier snacks or longer distances.

2. Running Vests

Running vests are lightweight, compact backpacks with multiple pockets.

They’re a favorite among long-distance runners, offering enough space to carry gels, snacks, water bottles, and even small items like phones or keys. Designed to minimize bounce and discomfort, vests come in various designs, so researching and choosing one that suits your needs is worth the effort.

3. Running Belts

For runners who prefer less bulk, running belts are a great alternative. These snug belts feature pockets for holding gels, small water bottles, or other essentials.

Although they don’t offer as much storage as vests, many runners find them more comfortable and less restrictive for carrying lighter loads.

4. Shorts with Built-In Pockets

Many running shorts now come with built-in pockets, making it easy to stash gels, keys, or even a phone.

This option is ideal for those who prefer minimal gear. Look for shorts with secure and well-placed pockets to ensure your items stay in place without bouncing.

Alternative Solutions

If traditional storage methods don’t work for you, consider these creative options:

• Buddy on a Bike: Have a friend or family member cycle alongside you to carry your snacks and water.
• Route Planning: Plant snacks and water bottles along your route in advance, so you can grab them when needed.
• Lapped Routes: Design a looped route that brings you back to a central location, like your home or car, where you’ve stored your supplies.
• Event Aid Stations: If you’re training for a race, use the aid stations provided on the course. Check event details for refueling options.

Conclusion

Carrying running gels and snacks doesn’t have to be a hassle. With options ranging from vests and belts to creative hacks like buddy support, there’s a solution for every runner.

By planning ahead and finding the storage method that suits you best, you can focus on the joy of running without worrying about hitting the wall

Experiment with different options to discover what works for you—your next long run might just become your best one yet!

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