Nutrition
Intra Run Gel Cadence
Intra run gel cadence schedules gels every thirty to forty-five minutes from early miles—matching carb-per-hour targets instead of reactive bonk fixes.
Intra run gel cadence is how often you take gels or chews during a run—often every thirty to forty-five minutes starting before you feel hungry, aligned to carb-per-hour targets. Early fuel beats rescue gels after mile eighteen.
Set phone or watch alerts in practice. Cadence shifts in heat when liquid carbs rise.
Common questions
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Should you take a gel before mile one?
Many plans start fuel around twenty to thirty minutes in, before stores dip. Very early starts may use pre-run carbs instead; the rule is rehearsed timing, not hunger alone.
Related terms
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