A GUIDE FROM HIGH5: HOW TO TRAIN WITH GELS
Unsure how to get the best out of gels during your training? Don’t worry, our Official Nutrition Partner, HIGH5, is here to help you.
With so much information available online, it’s sometimes hard to know where to look when it comes to fuelling your runs. Use the advice from the experts at HIGH5 as your one-stop-shop for all you need to know about training with gels – including how best to prepare yourself ahead of the adidas Manchester Marathon.

Energy gels provide a compact burst of carbohydrate energy, ideal for endurance sports.
WHY CARBS?
Carbohydrate is your high energy fuel. Ensuring that your reserves are stocked up allows you to maintain effort throughout your longer runs. It’s likely that you will have felt the effects of being under-fuelled: fatigue and the dreaded bonk! So, you should always ensure to start longer events such as marathons with a full fuel tank by carbo-loading. You should also consume carbohydrates as you run to top up your stores and the most efficient and convenient way to do this is to use energy gels.
WHAT ARE ENERGY GELS?
Energy gels provide a compact burst of carbohydrate energy, ideal for endurance sports where our muscles’ glycogen stores can only last for about 90 minutes. They’re designed to be easy to consume on the move, making them a favourite among runners and cyclists alike.

HIGH5 energy gels will be available on the adidas Manchester Marathon course at drink stations 3, 5 and 7.
HOW TO PRACTICE USING GELS
One of the golden rules to taking on a marathon is to avoid doing anything new on event day. This is particularly true with your nutrition and why it’s so important to practice using gels during your training runs. To practice during your training, work out how many gels you’ll need to take with you by using the ‘How to Calculate Your Energy Gel Requirements’ below (roughly one every 20 minutes or for every 5 kilometres run). Pack your gels in pockets, or a running belt and vest – and it’s also a good idea to take some water with you. Make sure to take your gel before your body starts to feel fatigued; you should never wait to feel hungry or depleted.
Top tip: If needed, take small ‘sips’ of your energy gel and wash it down with water. Pay attention to how your body reacts and adjust timings and consumption preferences on your next run.
The number of gels a person needs to consume while running depends on a few factors, including your weight, training level, and desired pace. As a general rule, aim for 2–3 gels every hour to keep your energy levels steady and avoid the dreaded “wall.” For a 4+ hour marathon, that works out to 8–12 gels. While that seems like a lot, your body is burning through an enormous amount of fuel, so you need to keep replenishing. If you plan to consume 2-3 gels every hour in the marathon, do the same in training to get your body used to the process.
HOW TO CALCULATE YOUR GEL REQUIREMENTS
1. Factor in your pace: The faster you run, the more attentively you should manage your gel intake. For peak performance, it’s recommended to consume 1 gel every 20 minutes or for every 5 kilometres run. This ensures a consistent supply of carbohydrates to maintain your energy and blood sugar levels, crucial for preventing fatigue and avoiding the experience of “hitting the wall.” Of course, adjust your intake according to your race pace and personal energy needs.
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2. Consider your body size: Runners with larger body sizes typically need more fuel and must adopt the proper nutrition for running a marathon. If you’re over 90 kg, add an extra gel to the recommended amount unless you’re trying to lose weight. Runners with a lower body weight can often get by on slightly less. You know your body best, so go with what feels right for you.
3. Train with gels: The only way to really know how many gels to take for a marathon is to try different amounts during your training schedule. Start with the recommended marathon runner Gel plan above, but adjust based on how you feel. See the section above ‘How to Practice with Gels’ for more information.
Top Tip: always carry a couple more energy gels with you, in case of emergency!
WHAT WILL BE AVAILABLE ON THE COURSE OF THE ADIDAS MANCHESTER MARATHON?
Energy gels will only be available on the course at drink stations 3, 5 and 7. The gels on course are there to supplement your individual needs, so please plan ahead and remember to bring additional hydration and nutrition based on your individual needs.
If you would like to train with the same gel that will be on-course they will be the HIGH5 Energy Gel Aqua in Orange flavour. If you would like to vary your gels the same Aqua gels are also available in Berry flavour and with additional Caffeine.