I ruined a long run last season by mixing random gels and sports drinks. This season I used a boring but reliable system and tested it across six long runs.
Products I used:
- Maurten Gel 100
- GU Energy Gel
- Skratch Hydration Mix
- LMNT (mainly hot/humid days)
The protocol I followed
I wrote the timing on my wrist before each long run:
- First gel at 35-40 min
- Next gel every 30-35 min
- Small fluid sip every 10-15 min
- Sodium adjusted by temperature, not mood
What each product did in practice
Maurten felt easiest on my stomach during marathon-pace segments. GU gave me more flavor variety, useful when long runs became repetitive. Skratch worked as my base hydration solution. LMNT helped on high-sweat days but felt unnecessary in cooler weather.
Mistakes I stopped making
- Trying new fuel on key workout days
- Waiting too long for first gel
- Drinking large amounts at once instead of small regular sips
- Ignoring sodium on humid mornings
My race-week structure now
3-4 days out
Increase carbs gradually, keep hydration steady, no new products.
Day before
Simple meals, low fiber at dinner, early sleep.
Race morning
Use only products already tested in training.
During race
Follow schedule, not appetite.
The biggest gain came from consistency, not brand switching. If your gut trusts the plan, your pace stays calmer deep into the run.
A simple troubleshooting checklist
If energy drops early, first check timing before changing brand. If stomach feels heavy, reduce intake per serving and increase frequency. If cramping appears in humid runs, review sodium timing rather than total sodium only.
Most fueling issues were solved by cadence adjustments, not by buying new products.