Tag: Marathon training

Running Gels: The Honest Truth About Whether You Really Need Them
If you’ve ever lined up for a half marathon or marathon, you’ve probably seen runners tucking small colorful packets into their running vests or shorts. These are running gels, one of the most popular fueling options for endurance athletes. But if you’re new to distance running, you might be wondering: Do I really need them? In this article, we’ll explore what running gels are, when you should use them, and how to choose the right ones for your training.
What Are Running Gels?

Running gels are concentrated carbohydrate packets designed to provide quick energy during long runs. Unlike solid snacks, gels are easy to digest while moving, and they deliver glucose and fructose straight into your bloodstream for fast fuel.
- A typical gel contains around 20–25 grams of carbs.
- Many include electrolytes to help replace salt lost in sweat.
- Some even contain caffeine for an extra boost of alertness.
According to Runner’s World, most athletes benefit from fueling with gels after 60–90 minutes of running, depending on intensity.
When Do You Actually Need Them?

If your runs are under an hour, you usually don’t need gels — your body has enough glycogen stored. But for longer distances like:
- Half marathons
- Marathons
- Trail runs over 15 km
…gels can make the difference between hitting the wall and finishing strong.

For example, if you’re training for a marathon, combining gels with hydration from your running vest (see our guide to choosing the right running vest) ensures you stay fueled and comfortable.
How to Use Running Gels Effectively

Using gels is not just about swallowing one whenever you feel tired. Timing is everything.

Take your first gel around the 45–60 minute mark.

Continue with 1 gel every 30–40 minutes afterward.

Always drink water with gels to avoid stomach discomfort.

💡Pro tip: Test different brands during training, not on race day.
Do All Runners Use Gels?

Running gels are not just a marketing gimmick — they’re widely used by professionals and recreational runners alike. In fact, a survey by Competitor Running found that over 70% of marathon finishers used some form of energy gel during their race.
Top Running Gels to Try

To help you pick the right gel, here are some trusted options available on Amazon:
- GU Energy Gel: A widely known classic gel with many flavors. Trusted and used by many runners.
- SiS GO Isotonic Energy Gel Variety Pack: Isotonic formulation lets you consume it without extra water — convenient during runs.
- Maurten Gel 100: Uses hydrogel technology, highly rated and considered gentle on the stomach.
- Torq Energy Gel With Guarana: Includes a bit of caffeine, suitable for later stages in a race.
- High5 Energy Gel: Popular in Europe, with good flavor options and reliable performance.
These are reputable picks that many runners trust — using a few of these during training can help you find which gel your body prefers under different conditions.
Are There Alternatives?

Yes! Not every runner likes the texture of gels. Alternatives include:

Energy chews or gummies

Bananas or dried fruit

Homemade energy balls

But keep in mind, these may be harder to carry unless you have proper gear like a lightweight vest or shorts with pockets.
Conclusion

So, do you need running gels? If you’re sticking to short 5K or 10K runs, probably not. But if your goal is a half marathon, marathon, or long trail adventure, gels can be an essential part of your strategy.

They’re lightweight, easy to carry, and trusted by thousands of runners worldwide. Combined with the right gear and hydration plan, gels help you push further without crashing.

Want to learn more about prepping for your runs? Check out our warm-up and stretching guide for injury prevention and better performance.
October 2, 2025
The Best Warm-Up and Stretching Routine for Runners
Every runner knows the importance of a good pair of shoes, but what you do before and after your run is just as essential. A proper warm-up before running prepares your muscles, improves performance, and lowers the risk of injury. On the other hand, stretches after a run help your body cool down, boost flexibility, and support recovery.

Unfortunately, many beginners skip these steps, often leading to soreness or even injuries that could have been prevented. In this blog, we’ll break down why warming up and stretching matter, share effective exercises, and suggest a few pieces of gear that can make your routine easier and more enjoyable.
Why Warm-Up Before Running?

According to Runner’s World (2023), warming up gradually increases blood flow and activates the muscles you’ll use during your run. This reduces stiffness and prepares your body for endurance. Skipping a warm-up can result in sluggish starts, muscle strain, or slower recovery afterward.

Benefits of warming up:
- Increases circulation and oxygen flow
- Activates muscles used in running
- Improves running economy and stride efficiency
- Reduces injury risk
Many experienced runners say that they can “feel the difference” when they take warm-ups seriously. Even a quick session can help you run smoother and avoid that heavy-legged feeling in the first kilometres.
Effective Warm-Up Exercises

The best warm-ups are dynamic — they keep your body moving instead of holding still. Here’s a short routine you can try before your next run:
- Leg swings: 10–15 swings forward/backward and side-to-side per leg. Loosens the hips and hamstrings, which are key for running stride.
- High knees: 20–30 seconds. Boosts heart rate and engages the core.
- Butt kicks: 20–30 seconds. Warms up hamstrings and improves leg turnover.
- Walking lunges: 10–12 per side. Stretches quads, activates glutes, and improves balance.
- Skipping drills: 30 seconds. Mimics running movement and preps calves.
Want to know what gear to bring with you during these pre-run routines? Check out our full guide on choosing the best running vest.
How Long Should You Warm Up?

Your warm-up doesn’t need to be long — 5 to 10 minutes is usually enough for easy runs. But for longer races like a half marathon or intense speed sessions, extending your warm-up to 15 minutes can help your body hit the right rhythm faster.

Pro Tip: Start your warm-up slow, then build intensity. Think of it like “waking up” your muscles instead of shocking them awake.
Stretches After Running

Once your run is over, your muscles need time to relax and recover. Static stretches — where you hold a position for 20–30 seconds — are ideal at this stage. According to REI Co-op’s running guides (2024), stretching after your run improves flexibility and reduces stiffness the next day.

Top stretches after running:
- Hamstring stretch: Sit on the ground, extend one leg, and reach for your toes. Helps prevent tightness in the back of the legs.
- Quad stretch: Stand tall, pull your ankle toward your glutes. Keeps your thighs loose.
- Calf stretch: Lean against a wall, pressing one heel into the floor. Reduces risk of calf strains.
- Hip flexor stretch: Kneel on one knee, lean forward gently. Opens up hips and improves posture.
- Glute stretch: Sit cross-legged or do the “figure four” stretch lying down. Essential for strong, stable running form.
Gear That Can Help With Warm-Ups and Recovery

While stretching doesn’t require much equipment, a few simple tools can make your warm-ups and recovery more effective:

Foam Roller

Great for loosening tight calves, quads, and glutes after a long run

Resistance Bands

Perfect for activating glutes and hips before runs

Yoga Mat

Provides comfort for floor-based stretches

Running Shoes

Even for warm-up walks or drills, a supportive pair of inexpensive running shoes reduces strain

For women, running gear designed for women — like sports bras and supportive leggings — can add comfort during dynamic warm-ups, ensuring movement feels natural and unrestricted.
Common Mistakes to Avoid
- Skipping warm-up entirely – one of the most common causes of injuries.
- Doing static stretches before running – these can reduce muscle power before activity. Save them for after.
- Overstretching – forcing movements can cause more harm than good. Stretch to the point of mild tension, never pain.
- Being inconsistent – warming up once won’t help if you skip it the next three times.
When to Stretch and When to Rest

Stretching is important but so is knowing when not to overdo it. Experts from RunRepeat (2023) note that rest days and active recovery are just as crucial as warm-ups. If your muscles are extremely sore, gentle stretching or foam rolling is fine, but don’t force deep stretches. Balance is key.

Conclusion

Warming up and stretching may not be as exciting as chasing new marathon times or buying the latest running shoes, but they form the foundation of safe and enjoyable running. A proper warm-up before running gets your body ready for action, while stretches after a run aid recovery and help you feel strong the next day.

By adding just 15 minutes of preparation and recovery to your training, you’ll run more efficiently, avoid common injuries, and enjoy your miles even more. Over time, these habits can make as much difference to your running as any shoe upgrade or training plan.
September 15, 2025
How to Choose the Right Running Vest: The Complete Guide
Whether you’re training for your first half marathon, exploring long trail runs, or preparing for a marathon, the right gear can make all the difference. Many runners spend hours researching running shoes or running shorts, but one piece of equipment that is often overlooked is the running vest.

Unlike a standard backpack, a running vest is designed specifically for athletes: lightweight, snug-fitting, and built to carry essentials like water, snacks, running gels, or your phone without bouncing around. In this guide, we’ll cover everything you need to know about choosing a running vest — from fit and hydration to storage, durability, and value for money. We’ll also look at three examples of popular running vests used by beginners and professionals alike.
Fit and Comfort

The most important factor in a running vest is how it feels when you move. A poorly fitting vest can cause shoulder pain, restrict breathing, or chafe your skin after just a few kilometres. The best running vests feel like part of your body — you hardly notice them once you’re moving.
A good running vest should:

Fit snugly without restricting your breathing.

Have adjustable straps (front and side) to prevent bouncing.

Be made of breathable, sweat-wicking fabric to avoid irritation.

Pro Tip: Always try your vest with the clothes you normally run in. Many women, for example, prefer running gear designed specifically for women because it provides a better anatomical fit and reduces pressure points.
Hydration Options

Staying hydrated is key to endurance running. According to Runner’s World (2024), even mild dehydration can significantly slow your pace and affect recovery. Running vests usually come with two hydration systems:
- Soft flasks (bottles): Small water bottles stored in the front pockets. Easy to refill and monitor your intake. Great for shorter runs or races with regular water stations.
- Hydration bladder: A larger water reservoir that sits in the back, connected to a drinking tube. Ideal for marathons, trail runs, and hot weather, since it carries up to 2 litres.
Trail runners and marathon athletes often prefer bladders for long distances, while casual runners training for 5Ks or 10Ks may find bottles more than enough.
Storage and Pockets

Staying hydrated is key to endurance running. According to Runner’s World (2024), even mild dehydration Think about what you need to carry. Runners often bring gels, keys, phones, or even small jackets on their routes. Most vests come with:
- Front pockets: For gels, energy chews, or a phone.
- Back compartments: For a hydration bladder or lightweight clothing.
- Zippered sections: For valuables like cards or keys.
Total Capacity Guide:
- Short training runs: 2–5 liters.
- Half-marathons/marathons: 5–8 liters.
- Trail runs/ultras: 8–12 liters (room for nutrition, waterproofs, headlamps, etc.).
This makes running vests far more practical than stuffing items into shorts or armbands. While running shorts with phone pockets are handy, they don’t give you the hydration or storage you’ll need for longer efforts.
Weight and Durability

The best vests balance lightweight design with long-term durability. Look for:

Ripstop nylon or polyester for strength.

Padded shoulders to reduce strain.

Lightweight zippers and buckles that won’t rust.

Remember: if you train several times per week, your vest will log hundreds of kilometres with you. A slightly more expensive but durable model will save money in the long run.
Price vs. Value

Staying hydrated is key to endurance running. According to Runner’s World (2024), even Running vests typically range from €20 to €150+. While it’s tempting to grab the cheapest option, comfort and durability should always come first. For new runners, a budget option like the AONIJIE vest works well, while experienced marathoners may invest in premium brands like Salomon or Nathan.

Tip: Read online reviews and ratings before buying. Thousands of positive reviews can be a strong indicator of long-term satisfaction.

Top 3 Running Vests to Consider

To make your choice easier, here are three popular running vests trusted by runners worldwide:

Salomon ADV Skin 5

A versatile vest with two soft flasks, multiple storage pockets, and a snug fit. Frequently recommended by marathon runners.

Check details here

Nathan VaporAir 2.0

Includes a 2L hydration bladder and front storage for gels and nutrition. Often highlighted by REI Co-op as one of the best marathon and trail running vests.

Learn More

AONIJIE Running Vest

A lightweight, affordable choice with bottle storage and multiple pockets. Over 1,500 positive reviews on Amazon prove it’s a reliable entry-level option

See Product Page

Beyond the Vest: Other Essential Running Gear

A running vest is just one part of your kit. To stay comfortable and avoid injury, it’s worth paying attention to the rest of your gear too. For trail runners, the right shoes are essential — a pair of trail running shoes with solid grip will keep you stable on uneven terrain. Beginners starting out on roads may prefer more inexpensive running shoes, focusing first on comfort and durability before upgrading later.

Nutrition and recovery also play a big role. Many long-distance runners rely on running gels to maintain energy levels during demanding sessions. And don’t forget the basics: a proper warm-up before running prepares your muscles for effort, while gentle stretches after your run support recovery and reduce soreness, see The Best Warm-Up and Stretching Routine for Runners.

By combining the right vest with supportive gear, nutrition, and good habits, you’ll create a running setup that helps you perform better and feel stronger mile after mile.

Conclusion

Choosing the right running vest comes down to fit, hydration, storage, weight, and value. Beginners may prefer lightweight models with bottles, while advanced marathoners and trail runners often rely on hydration bladders. Whatever your level, the right vest should disappear on your shoulders — you’ll hardly notice it’s there.

By combining expert advice and the experiences of thousands of satisfied runners, this guide helps you cut through the noise and find the vest that truly works for you. With the right choice, you’ll stay hydrated, comfortable, and focused on what matters most: the joy of running.
September 15, 2025