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Running 21km

Running 21km – What, When and How Much.

Running a 42km (or 50km)?

Do you run trail? Click here

To simplify things, we have divided it into 2 areas:

  1. Race Performance/ Long Weekend Sessions
  2. Daily Training and Recovery

Race Performance:

Daily Training and Recovery:


A light, but SUSTAINING liquid race meal. HALF a serving is ALL you need for a 21km.

Use EnduraShake 3 ways for a 21km:

  1. Nutrition/Carboloader: 1-2 days before. 1 scoop in 200mls water at 10h00, 15h00 and before bed (optional). Continue eating your normal meals.
  2. Breakfast Before: 1 scoop in 200ml water, 30-45 minutes before the start.
  3. Recovery food: 1 scoop in 200ml afterwards, and 1 scoop before bed.

1 scoop = 1.5 – 2 hours of running, so 21km
(2 scoops = 3.5 – 4 hours of running, so 32km-42km)

EnduraShake should be also be taken before and after all your current long sessions on the weekends.
For sessions: 2 hours or less, a 21km run, take half a serving = 1 scoop before and 1 scoop afterwards for recovery.
For longer sessions – 32kms and above, take 2 scoops before and 2 scoops after.
Note: The number of scoops taken before an event/session should match the number of scoops taken after for recovery:
1 scoop BEFORE for 1.5 – 2 hours (21km) = 1 scoop AFTER for recovery.
2 scoops BEFORE for 3.5 – 4 hours (32km-42km) = 2 scoops AFTER for recovery.

GT Gel:

An extremely high-electrolyte, sustaining energy gel, GT Gel is designed in Africa for Africa.
Brilliant for preventing cramps!

Use GT Gel as follows:

  • Pour GT Gel into the little decanting bottle, filling up to approx. two-thirds full (75ml mark) and sip intermittently throughout the event.

Remember to drink water en route as usual.
Hydrate according to bodyweight: This may vary according to personal requirements and the demands of the sport.
It has been recommended as follows: 8mls to 10mls x bodyweight/hr
For example, if you weigh:
60kgs – Drink ~500mls to 600mls / hour
90kgs – Drink ~800mls to 900mls / hour

Note: GT Gel has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).

Hydrating correctly ensures easy and rapid absorption of the gel, so please pay careful attention to this.


A tasteless ELECTROLYTE formula, containing significant amounts of MAGNESIUM GLYCINATE.

Use PaceLyte for a 21km as follows:

  • For shorter distances, such as 21km, you can run some of theway on PaceLyte. instead of using GT Gel the whole time. The carb content in PaceLyte, however, is miniscule, so PaceLyte essentially will supplyyouwith electrolytes only.
  • If you always tend to always cramp (despite using GT Gel and hydrating correctly), then simply add half (or 1) teaspoon of PaceLyte to your regime whilst running. PaceLyte will provide you with electrolytes only (and a tiny amount of carbohydrate).

Joobies OR Jooblets: (Same thing, different sizes) One Joobie = 5-6 Jooblets

An electrolyte chewy to stop cramps fast and to give you a powerful energy boost.

Use Joobies or Jooblets as follows:

Eat one Joobie slice or 5-6 Jooblets for the same dose of electrolytes and rocket energy!

  • If you’re sulking – having an off-day.
  • If your blood sugar has dropped.
  • Cramping – Eat a double serving and continue hydrating correctly!
  • Hills –A few minutes before those hectic hills.
  • Struggling to concentrate.
  • 30 minutes before the end, for a strong, fast finish.


Savoury/salty snack – for the MUNCHIES!

Use Souties as follows:

  1. Anytime!
  2. When you’re craving a salty, savoury snack, especially after all the sweet stuff!
  3. When you feel like REAL food, but food that is sustaining.
  4. When you need a balanced mini-meal – protein, carb and fat.
  5. If you’re cramping. Contains both Kalahari and Himalayan Salts


You can run your entire race on EnduraPower, if you don’t like gels and are happy to carry the powder; or if you run with a hydration pack.
The EnduraPower is low GI for stable performance; has high electrolytes to prevent muscle cramping; lactate buffers for high heart-rate racing and glutamine for fast recovery.

Use EnduraPower as follows:

    • Follow the instructions on the label in terms of the number of scoops per waterbottle. (You should not water it down).
    • Hydrate with EnduraPower according to bodyweight. (This may vary according to personal requirements and the demands of the sport).
      It has been recommended as follows: 8mls to 10mls x bodyweight/hr
    • In addition, it is a good idea to drink a bottle of EnduraPower sometime in the morning before the race starts, as this ensures that you are fully hydrated and fuelled from the start!
    • Note: You can also swap between GT Gel and EnduraPower for variety.

    Note also: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).

    Choose your flavour wisely: Read our recommendations on flavour choices.


    An amino acid that helps your body recover.

  • Use L-Glutamine as follows:
  • Use One teaspoon after racing/ long training session.
  • B. Daily Training and RECOVERYDaily Training: EnduraPower and/or PaceLyte
    1. EnduraPower: This is great for daily training: Simply mix a 750ml bottle beforehand, drink as much as you can before your run, put the bottle in the fridge and finish off what is left afterwards. EnduraPower is especially good for track sessions/ hill repeats or any high heart-rate training: Sip intermittently throughout your conditioning session.
    2. PaceLyte: If you’d prefer an electrolyte drink with an extremely low carbohydrate content, then use PaceLyte instead of EnduraPower. One teaspoon per 750ml waterbottle.


  • Daily Recovery: LeanPlex, Whey Power, L-Glutamine and Collagen Peptides
    1. LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you want to drop some bodyfat before an event.
      Use LeanPlex as follows:Simply take 2 scoops mid-morning and 2 scoops mid-afternoon in 300ml water
    2. Whey Power is JUST PROTEIN for LEAN muscle tone and RECOVERY from intense training. High in L-glutamine (6000mg per scoop) and branched-chain amino acids (7500mg per scoop), with MCT’s for energy!
      Use Whey Power as follows: Add 1 scoop to your oats, or smoothie, or simply drink with JUST water! After training. Before bedtime. Or drink along with any low-protein meal.
    3. Pace & Power Glutamine: An amino acid for muscle repair and recovery.
      Use our glutamine as follows: Take one teaspoon of our pure L-Glutamine immediately after training – especially hills/sprints/Wattbike.
    4. Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – for example, your knees/lower back, then our Pace & Power collagen is the thing to use! Results for most athletes are significantly good!
      Use our collagen as follows: 2 scoops daily. Anytime.


Big Five, Gaborone, Half Marathon, Jackie Gibson, Knysna Forest, Loskop, Maritzburg City, Mauritius 21km, Om Die Dam, Running, Two Oceans 21, Vaal, Wally Hayward, Weskus

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