The Myth About Gels

There are two main types of fuel for exercise in our body are carbohydrates/glycogen and fats. The relationship between these sources is inverse. High rates of carbohydrate use reduce the combustion of fat. The body uses glycogen preferentially at very high efforts (ie. 5K or less), or when at low fitness levels and fat metabolism is underdeveloped.

How do we train our bodies to rely on fat as a fuel? Simple, all this long aerobic running I put emphasis on. Lots of time on our feet with nice steady low heart rate efforts helps the body develop the physiological changes needed to get the most out of fat burning. Glycogen is stored in a comparatively small reserve. Fatigue in running comes from the depletion of glycogen, by developing our fat metabolism we generate more energy and can store the glycogen later use (ie. last 10K of a marathon) or establishing a higher threshold before out body will turn on the glycogen fuels. Posting negative splits in races is a good sign that you've been developing this adaptation. Also another example of how slower running builds successful faster running.

Seems simple enough right? Well the unfortunately we sabotage this effort pretty easily. The belief many runners have is that they need to consume nutrition every 45 to 60 minutes of a long run is short circuiting this development. When you use carbohydrate replacement drinks or gels on long runs, you are interrupting fat metabolism halting fat burning. The sugar intake produces insulin, which halts the fat burning process. If the purpose of the long run is to train the body to become really good at fat metabolism and you consume a gel 10K into your run, you've just restarted that process.

The answer to replacing these drinks/gels is simple, just drink water on long training runs. Have a proper meal before your run, or something quick just before you begin, but once you are running, rely on water (sugar free electrolytes can be added as well and highly recommended on warmer days). If you get hungry during a run it typically means you are running too fast and didn't prepare yourself before it.

What about race day? On race day, you take every advantage possible (within the rules!). You'll take the boost in your body on that day. To prepare yourself for that, in the race specific phase of training you will have a couple of runs where you do take your gels/sugary drinks, because we do not want to do anything unknown on race day.

Now is the time to start adapting your body to this change, break the mental reliance you have it, and encourage the physiological development.

NOTE: There may be certain medical conditions that may require having an appropriate source of nutrition on you.

If you have any questions reach out to me through Final Surge, e-mail: markdidham@gmail.com; or Facebook PM.