What do I need to pack for my long runs? - Fueling + Hydration - 10km to Half Marathon
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Long-Run Fueling for 10K→Half Marathon: Simple Plan + Pocket Layout
Long runs are where fitness sticks. Get fueling right and you’ll finish strong and recover faster. This guide gives you a simple plan for carbs per hour, hydration, electrolytes, and a no-bounce pocket layout—perfect for runners building from 10K toward a half marathon.
We’ll use the Swiftal adjustable running vest with two 500 ml Swiftal collapsible bottles as the baseline setup: light, stable, and easy to sip on the move.
The simple fueling rule
For most runners on 60–150-minute efforts, aim for roughly 30–60 g of carbohydrate per hour. Well-practised athletes can target up to ~90 g/h by using multiple transportable carbs (e.g., glucose + fructose). Test your plan in training to avoid GI issues.
- Evidence review: Jeukendrup — carbohydrate intake during exercise (Sports Med)
- Gel basics: typical gels contain ~20–30 g carbs — see Runner’s Need gel guide
Hydration that just works
Carry what you need and use aid taps/fountains when you pass them. Most runners do well drinking to thirst and conditions, avoiding over-drinking. On warm days or if you’re a salty sweater, include electrolytes.
- Position stand: ACSM — Exercise & fluid replacement
- Over-hydration risk: BMJ — drink-to-thirst discussion & hyponatremia risk
Why Swiftal bottles? Two 500 ml collapsible bottles up front make “little-and-often” sipping easy; they compress as you drink (less slosh) and refill quickly.
Your long-run plan (pick the row that fits today)
| Run length | Carbs/hour | Example pattern | Hydration | Electrolytes |
|---|---|---|---|---|
| 60–75 min (steady) | ~30 g/h (optional at 60 min) | 1 gel at ~40–45 min if needed | Sip to thirst; 250–500 ml total | Optional on cool days |
| 75–90 min | ~30–45 g/h | Gel at 30–40 min, then every ~30 min | ~300–600 ml; more if warm | 1 tab in one bottle if warm/salty |
| 90–120 min | ~45–60 g/h | Gel every ~25–30 min (or chews spread out) | ~400–800 ml; small sips often | Electrolytes recommended if warm |
| 120–150 min | ~60–90 g/h (if well practised) | Alternate gels/chews; consider mix of glucose+fructose | ~500–1000 ml; refill en route if possible | Yes (tabs or mix) |
Notes: Spread intake across the hour (don’t dump it all at once). Trial caffeine gels in training, not on race week. If your stomach complains, back off briefly, sip water, and resume at a slower rate.
Pocket layout (no-bounce, easy reach)
This layout uses the Swiftal vest’s front and rear pockets so nothing rattles and you can fuel without stopping.
- Left front: Bottle #1 (plain water). Slide 1 gel behind it.
- Right front: Bottle #2 (electrolytes on warm days). Slide 1 gel behind it.
- Front zip: Phone (fits large handsets), ID, bank card.
- Rear pocket: 2–4 gels/chews, lightweight layer if needed.
Clip the chest straps where they feel comfortable (they move up/down), then snug the chest and waist until bounce disappears. The Swiftal vest is fully adjustable across chest and waist, so it fits different body types—and it’s just £35.
Shopping list (what to pack)
- Swiftal adjustable running vest (£35)
- 2 × Swiftal collapsible 500 ml bottles
- Gels/chews (see gel overview)
- Electrolyte tabs (e.g., SiS GO Hydro)
- Anti-chafe (e.g., Body Glide)
- Cap/visor + SPF (see NHS sun safety)
FAQ (quick answers)
How many gels do I need?
Base it on duration and your target carbs per hour. E.g., for a 100-minute long run at ~45 g/h, you’ll need ~75 g total—about 3 gels (if ~25 g each). Evidence supports 30–60 g/h for most, up to 90 g/h if well practised with multiple carb types.
How much should I drink?
Individualise by temperature, sweat rate, and intensity. Most runners do well drinking to thirst, topping up little-and-often. Avoid over-drinking; consider electrolytes on warm days.
Should I use caffeine gels?
They can help late in long runs, but test them first. Try one mid-run (not at the start) to gauge tolerance and sleep impact.
Related reads
Sources
- Jeukendrup AE. Carbohydrate intake during exercise — guidance on 30–60 g/h to 90 g/h with multiple carbs
- ACSM Position Stand: Exercise and fluid replacement — individualize hydration
- BMJ: Drink to thirst & hyponatremia risk with overhydration
- Runner’s Need: Energy gels overview (typical carbs per gel)
- NHS: Sunscreen and sun safety