How to Carry Energy Gels on Long Runs: The Complete South African Runner's Guide

The soft flask gel hack that elite ultra runners swear by, and why you'll never fumble with sticky packets again.

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TL;DR

Don't have time for the full guide? Here's everything you need:

How Many Gels Do You Need?

Best Ways to Carry Gels (Ranked)

1. 🏆 Soft Flask (250ml): Squeeze 5-6 gels inside, add water, sip continuously. Zero fumbling, zero waste, zero sticky hands. Game-changer for ultras.
2. Running Vest/Pack: Multiple pockets, front access, carries 8+ gels easily
3. Shorts with Pockets: Quick access, works for 4-6 gels
4. Running Belt/FlipBelt: Hands-free, holds 4-6 gels
5. Sports Bra Pockets: Convenient for women, 2-4 gels
6. Safety Pins to Waistband: Old-school, works in a pinch

The Pro Move: Soft Flask Gel Storage

Why elite ultra runners use this method:

• Hold 5-6 energy gels in one 250ml soft flask
• Add 20-50ml water to thin the mixture
• Sip continuously instead of gulping whole gels
• No sticky packets, no trail litter, no fumbling
• Better absorption (steady intake vs. sugar spikes)

This guide covers the science, the methods, and the exact steps to optimise your race day nutrition.

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Disclaimer

This article is for educational and informational purposes only. The information provided is based on publicly available research, industry expert recommendations, and community experiences. It is not intended as medical, nutritional, or professional sports advice.

Individual nutrition needs vary significantly based on body weight, metabolism, training status, climate conditions, and personal tolerance. Before implementing any fueling strategy, especially for competitive events, we recommend consulting with a registered dietitian, sports nutritionist, or healthcare professional.

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Why Carrying Gels Properly Matters

Let's be honest, figuring out how to carry 6-8 energy gels during a marathon is one of those problems that seems simple until you're actually standing at the start line with packets stuffed everywhere.

The reality:

• A 4-hour marathoner needs 7-8 energy gels throughout the race
• That's a lot of sticky packets to store somewhere on your body
• Poor gel storage = fumbling, bouncing, chafing, and dropped gels

As one runner put it on the LetsRun forums: "I tried to safety pin them on shorts and hated the bouncing they did, plus one fell off the safety pin."

The good news? There are proven methods that work, and one method in particular that elite ultra runners have been using for years that most recreational runners don't know about.

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The Science: How Many Gels Do You Actually Need?

Before we talk about carrying gels, let's establish how many you need. This determines your storage requirements.

The Carbohydrate Guidelines

According to sports science research summarised in a 2022 Sports Medicine review, the recommended carbohydrate intake depends on exercise duration:

What this means in gels:

• Most gels contain 20-25g of carbohydrates per packet
• For 60g/hour, you need 2-3 gels per hour
• A 4-hour marathon = roughly 8 gels (one every 30 minutes)

The Elite Approach

Kenyan marathoner Eliud Kipchoge was estimated to consume 60-100g of carbs per hour during his sub-2-hour marathon attempt. While we're not all running sub-2s, the principle holds: consistent fueling prevents bonking.

From RunDNA:

"The secret to energy gels is planning ahead, fuelling your body before you become fatigued."

The 1g/kg/hour Rule

A practical guideline from Runivore: Consume 1 gram of carbohydrate per kilogram of body weight per hour.

Example: A 60kg runner should aim for 60g of carbs per hour = 2-3 energy gels.

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Method 1: The Soft Flask Gel Hack (Best for Ultras & Long Runs)

This is the method elite ultra runners use, and it's a genuine game-changer that most recreational runners haven't discovered yet.

What Is It?

Instead of carrying individual gel packets, you squeeze multiple gels into a soft flask, add a splash of water, and sip continuously throughout your run.

From GU Energy Labs:

"Manual storage is also a good way to carry Gel in bulk. Alex Varner, a professional trail runner for Nike, likes to put 4-5 Gels into a soft flask and add a dash of water to decrease viscosity."

Why It Works

1. Continuous Energy Delivery Rather than consuming 25g of carbs in one gulp every 30 minutes (which can spike blood sugar), you take small sips throughout your run. This provides steadier energy without the peaks and crashes.

2. Zero Fumbling No tearing open packets with tired hands. No sticky fingers. No, trying to squeeze out that last bit of gel while running. Just bite the valve and squeeze.

3. Zero Waste Every runner has accidentally dropped gel packet pieces on the trail. With a soft flask, there's nothing to drop, and you're not contributing to trail litter.

4. Better Absorption Adding water to your gels helps with absorption. As Runivore notes: "Every 20-25g of carbohydrates requires 250ml of water to process." Pre-diluting your gels can reduce GI distress.

5. Space Efficiency 5-6 gel packets take up significant pocket space. One 250ml soft flask holds the equivalent and fits in a single pocket.

How to Use the Soft Flask Gel Method

Equipment needed:

• 250ml soft flask (like the Mini T SoftFlask)
• 5-6 energy gels of your choice
• Water

Step-by-step:

1. Squeeze gels into flask: Open each gel packet and squeeze the contents into your soft flask. A 250ml flask holds 5-6 standard gels (approximately 150ml of gel).
2. Add water: Add 20-50ml of water to thin the mixture. This makes it easier to squeeze out and helps with absorption.
3. Shake to combine: Give it a good shake to mix everything together.
4. Squeeze out air: Before sealing, squeeze the flask to remove excess air. This prevents sloshing and makes the flask more compact.
5. Sip throughout your run: Instead of consuming one gel every 30 minutes, take small sips every 10-15 minutes for steady energy delivery.

Pro Tips:

• Mix different gel flavours to prevent flavour fatigue
• Add electrolyte powder for a custom energy drink
• Practice this in training before race day
• Clean your flask thoroughly after each use (gels are sticky!)

Which Soft Flask Size?

From HydraPak (who manufacture gel-specific flasks):

"Just fill it with up to 4 gel servings, squeeze it empty and you're ready to take on the world."

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Method 2: Running Vest/Hydration Pack

If you're running distances where you need both water AND fuel, a running vest is the gold standard.

Why Vests Work

Multiple storage options:

• Front chest pockets for quick-access gels
• Side pockets for backup supplies
• Soft flask pockets for hydration (or gel storage)
• Back storage for layers/extras

From Laura Norris Running:

"A hydration vest or hydration belt not only carries your fluid – it features numerous pockets to stash your gels. You can even wear the vest without filling the bottles and just use it for storage."

Vest Capacity

Most running vests can comfortably carry:

• 2x 500ml soft flasks (or 1L bladder)
• 8-12+ energy gels in various pockets
• Phone, keys, emergency supplies

Important Note for Major Marathons

Some big city marathons (Chicago, New York, Boston) do not permit hydration vests. They typically allow running belts, so check the rules before race day.

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Method 3: Running Shorts with Pockets

The simplest solution if you don't want to wear additional gear.

What to Look For

Good running shorts for gel storage should have:

• Multiple pockets (front, side, or back)
• Zippered or secure closures
• Pockets positioned near the waistband (reduces bounce)
• Enough capacity for 4-7 gels

From Path Projects:

"I have found that carrying gels in my running short pockets is the most effective way to access my nutrition quickly."

Pocket Capacity Examples

Tips for Shorts Storage

• Distribute weight evenly: Put gels on both sides to prevent lopsided bouncing
• Use the key pocket: Most shorts have a small inner pocket perfect for 1-2 gels
• Sort by timing: Put your first gel in the most accessible pocket

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Method 4: Running Belt / FlipBelt / Fanny Pack

A hands-free option that works well for runners who don't want the bulk of a vest.

Benefits

• Holds 4-6 gels plus phone, keys, ID
• Sits flat against your body
• Can clip race bib to belt (no pin holes in your shirt)
• Works for both road and trail

From The Mother Runners:

"Many runners use a race belt, running belt or fanny pack to store their gels and personal items. These belts fit around your waist and allow gels and items to be compressed against your body, so they don't flop around when running."

Popular Options

• FlipBelt: Tubular design, stretchy, holds multiple gels
• SPIbelt: Expandable pocket, claims up to 6 gels
• Janji Multipass Swing Bag: Fanny pack style, more storage

Potential Downsides

• Can feel uncomfortable for runners with sensitive GI tracts
• May shift during running if not properly adjusted
• Less capacity than a vest

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Method 5: Sports Bra Pockets (Women)

A convenient option that keeps gels close to your centre of gravity.

How It Works

Many sports bras now feature built-in pockets designed for phones or gels. You can typically fit 2-4 gels depending on the bra design.

From The Mother Runners:

"Typically, I will carry up to four gels in my sports bra pockets and up to four gels in my shorts pockets."

Tips

• Choose bras with secure pockets (not just inner lining)
• Avoid stuffing gels directly against skin (potential chafing)
• Test in training, some runners find this uncomfortable

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Method 6: Safety Pins to Waistband

The old-school method that still works in a pinch.

How to Do It

1. Tuck the gel between your hip and shorts waistband
2. From the outside, push a safety pin through the shorts, through the top of the gel packet, and back through the shorts
3. Ensure the pin clasp is on the outside
4. When needed, flip out the gel and tear it off the pin

From LetsRun forums:

"Safety pin them along the waistband. Gels on the inside so they don't flop around, then from the outside pin through the shorts, through the gel, and back through the shorts."

Why This Method Is Fading

• Gels can still bounce
• Pins can come loose (one runner reported a gel falling off mid-race)
• Creates small holes in your shorts
• More fumbling required to access

Runivore's warning:

"The pins might break apart when you rip open the energy gel, leaving sharp objects hanging on your shorts. I highly recommend spending a little to purchase proper gel-carrying gears."

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Method 7: Creative Options

Arm Sleeves (Cold Weather)

If you're racing in cold weather with compression arm sleeves, you can tuck 1-2 gels into each sleeve. Easy to grab with the opposite hand.

Headlamp Strap (Night Running)

For pre-dawn trail races, the elastic headlamp strap can hold a gel. Your first fuel coincides with taking off the headlamp at sunrise.

From GU Energy:

"Running at night comes with its own perils, but also offers another storage solution, your headlamp! The elastic band on a headlamp is perfect for storing a Gel."

Hat Storage

On hot days, tuck a gel under your hat or into the headband. Not the most elegant, but it works.

Gloves (Winter Racing)

Hold 1-2 gels in each gloved hand. Works for marathons where you're not carrying water.

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When to Take Your Gels

Carrying gels is only half the equation. Timing matters too.

The General Framework

Key Principles

1. Start Early, Don't Wait Until You're Tired

From Runivore: "Take an energy gel before you truly need it and definitely way before your body sends out the 'bonking very soon' alert. The key takeaway here is prevention is better than cure."

2. Match Your Watch

Set a timer on your running watch to remind you to fuel. Race day excitement makes it easy to forget.

3. Water With Every Gel

Most gels need 100-250ml of water to process properly. Take gels near water stations, or carry your own.

Exception: Isotonic/hydrogels (Maurten, SIS Go Isotonic) can be taken without water.

4. Practice in Training

Never try a new gel or fueling strategy on race day. Your gut needs to be trained just like your legs.

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How Many Gels for Your Race?

Quick Calculator

Formula: (Race time in hours) × (Gels per hour based on carb target) + 1 spare

Pro tip: Always carry one extra gel. You might drop one, want an extra boost, or miss an aid station.

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Soft Flask Gel Storage: Step-by-Step Setup

Let's walk through exactly how to set up the soft flask gel method for your next long run or race.

What You'll Need

• 250ml soft flask (Mini T SoftFlask or similar)
• 5-6 energy gels of your preferred brand
• Water (20-50ml)
• Optional: Electrolyte powder for custom mix

Preparation (Night Before or Race Morning)

Step 1: Choose Your Gels

• Pick gels you've tested in training
• Consider mixing brands/flavours for variety
• If using caffeinated gels, add 1-2 for the later stages

Step 2: Fill the Flask

• Unscrew the cap (wide-mouth 42mm caps make this easy)
• Squeeze each gel packet into the flask
• Scrape the inside of each packet to get all the gel out

Step 3: Add Water

• Add 20-50ml of water
• More water = easier to squeeze, more diluted
• Less water = thicker, more concentrated

Step 4: Mix Thoroughly

• Screw on the cap
• Shake vigorously for 30 seconds
• Check consistency: should flow easily when squeezed

Step 5: Remove Air

• Unscrew cap slightly
• Squeeze flask to push out excess air
• Re-seal immediately
• This prevents sloshing and makes the flask more compact

Step 6: Store Properly

• Keep refrigerated if preparing night before
• On race morning, tuck into vest pocket or shorts
• The flask will warm to body temperature quickly

During Your Run

• Sip every 10-15 minutes rather than gulping
• Chase with water if using regular gels (not needed for isotonic)
• Squeeze from bottom as flask empties
• Track your intake, know roughly how many "sips" equal one gel serving

After Your Run

Critical: Clean your flask immediately after use. Gel residue gets sticky and can harbour bacteria.

1. Rinse with warm water immediately
2. Fill with warm soapy water and shake
3. Use a bottle brush on the interior
4. Clean the bite valve thoroughly (disassemble if possible)
5. Dry completely before storing

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Common Mistakes to Avoid

1. Trying New Gels on Race Day

Your gut needs training. A gel that works for your training partner might cause you GI distress. Test everything in training.

2. Not Practising Your Storage Method

If you're going to use shorts pockets, practice accessing gels while running at race pace. The first time shouldn't be during your A-race.

3. Forgetting Water

Most gels need water for proper absorption. Without water, you risk GI issues and reduced effectiveness.

From Runivore:

"Not drinking enough fluids is often the reason for upset stomach (sugar spike) or dehydration."

4. Taking Too Many Gels at Once

More isn't better. Taking multiple gels at once can cause blood sugar spikes followed by crashes, plus GI distress.

From Puresport:

"Taking gels 'just in case' or doubling up won't double your energy, in fact, it can result in an energy crash and gastrointestinal distress, including cramps, nausea, or diarrhea."

5. Starting Too Late

Don't wait until you feel tired to take your first gel. By then, you're already playing catch-up with your glycogen stores.

6. Relying Solely on Aid Stations

Aid stations can run out of gels, offer brands that don't agree with you, or not be set up when you arrive (especially in smaller races).

From Path Projects:

"At my first 50-mile race, I arrived at an aid station to fill up water and gels, to find out the aid station was not set up yet."

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South African Race Considerations

Two Oceans Marathon

The Two Oceans Ultra Marathon (56km) requires serious fueling. Expect to need 10-14 gels depending on your finish time.

Tips:

• Check what gels are provided on course (practise with these)
• The climbs (Chapman's Peak, Constantia Nek) require extra fuel
• Carry your own supply, don't rely solely on aid stations

Comrades Marathon

At 90km, Comrades requires a comprehensive nutrition strategy:

• Minimum 15-20 gels or equivalent
• Consider the soft flask method for steady fueling
• Mix gels with other fuel sources (bananas, Coke at aid stations)
• Down runners have different challenges than Up runners

Cape Town Marathon

A fast, flat course that's ideal for road racing:

• Standard marathon fueling (6-8 gels)
• Good aid station coverage
• Check what's provided on course

Local Trail Races

Many Western Cape trail races have limited aid station support:

• Always carry your own nutrition
• The soft flask method excels here
• Consider your water carry capacity too

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Frequently Asked Questions

Can I mix different gel brands in one soft flask?

Yes! Many runners mix brands and flavours to prevent taste fatigue. Just ensure all gels are compatible with your stomach.

How long can I store mixed gels in a soft flask?

For best quality, mix on race morning or the night before. If refrigerated, mixed gels can last 24-48 hours. Don't store for extended periods.

Will gels damage my soft flask?

No. Quality TPU soft flasks (like those from HydraPak or our Mini T) are designed to handle energy gels. TPU is chemically inert and won't leach into your nutrition. Clean thoroughly after each use.

Do I need gels for a 10km?

Usually not. For runs under 60 minutes, your body's glycogen stores are typically sufficient. However, some runners prefer a gel 15 minutes before starting for an extra boost.

What about the sugar? Is it unhealthy?

During endurance exercise, simple sugars are exactly what your body needs. The glucose and fructose in gels are rapidly absorbed and used for fuel. This is different from consuming sugar at rest.

Can I make my own gels?

Yes, some runners make DIY gels from honey, maple syrup, dates, or other whole foods. The soft flask method works perfectly for homemade options.

How do I prevent GI distress from gels?

• Train your gut by practising in training
• Don't take gels on an empty stomach
• Drink water with each gel
• Avoid gels high in fibre or fat during racing
• Space out consumption rather than taking multiple at once

What if I drop a gel during the race?

This is why you carry a spare. It happens to everyone eventually.

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The Bottom Line

For most runners, the best gel-carrying strategy is:

1. For races up to half marathon: Shorts pockets or running belt (3-5 gels)
2. For marathons: Running vest or shorts with pockets + belt (6-9 gels)
3. For ultras and long training runs: Soft flask gel storage method (multiple gels in one flask) + vest for extras

The soft flask gel hack is genuinely transformative for long-distance runners. Once you try carrying your gels pre-mixed in a soft flask, you'll wonder why you ever fumbled with individual packets.

Your Action Steps

1. Calculate your gel needs based on your target race time
2. Choose a carrying method that suits your race distance
3. Practice in training, never try new nutrition on race day
4. Consider the soft flask method for ultras and long runs
5. Always carry one extra gel just in case

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Recommended Gear

For Gel Storage (250ml)

Mini T SoftFlask (250ml): Perfect for storing 5-6 energy gels. Features a wide cap for easy filling and a high-flow bite valve for mess-free fueling. BPA-free TPU construction.

Shop the Mini T SoftFlask →

For Hydration + Gel Storage (500ml)

OG SoftFlask (500ml): Our flagship soft flask for longer runs. The big 42mm cap fits powder mixes and ice cubes. Fits all major hydration vests.

Shop the OG SoftFlask →

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Got questions about fueling for your next race? Drop us a message at team@softflask.co.za or find us at your next Cape Town running event.

See you on the trails!

-- The SoftFlask Team, Paarl, Western Cape 🇿🇦

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References & Further Reading

• Sports Medicine: Carbohydrate guidelines for endurance events
• GU Energy Labs: "7 Ways to Store Gels on the Run"
• Precision Fuel & Hydration: Ultra-marathon fueling research
• RunDNA: "Energy Gels for Running: From 10K to Marathon"
• Runivore: "Best Ways to Carry Energy Gels"
• Path Projects: "How to Carry Gels on Your Runs"
• The Mother Runners: "How to Carry Energy Gels During a Marathon"
• Fleet Feet: "How Many Gels Do You Need for a Marathon"
• Trail.nl: Soft flask benefits research
• Runner community discussions (Reddit r/Marathon_Training, r/AdvancedRunning, LetsRun forums)