Running 21km – What, When and How Much.

Running a 42km (or 50km)?

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

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

Race Day Performance – This is what you need:

  • EnduraShake
  • GT Gel OR EnduraPower (EnduraPower is optional: You can use this instead of GT Gel for the first 10kms, or for the entire 21km).
  • Joobies or Jooblets
  • PaceLyte (Optional – if you prefer to run on only electrolytes: no/low carb; or if you are a super-cramper and need extra electrolytes; or you simply need to top-up with electrolytes en route).

Daily Training and Recovery:

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

A note on EnduraShake for Running:
1 scoop = ~1.5 – 2 hours of running = 21km
2 scoops = ~3.5 – 4 hours of running = so 32km-42km)

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! Sustaining energy!

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:
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
This may vary according to personal requirements/preferences, ambient temperature and the demands of the event.

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

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


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 use PaceLyte, instead of using GT Gel the whole time. The carb content in PaceLyte, however, is miniscule, so PaceLyte essentially will supply you with electrolytes only. (So you may need to use GT Gel or EnduraPower along the way)
  • If you always tend to always cramp (despite using GT Gel and hydrating correctly), then simply drink half (or 1) teaspoon of PaceLyte the night before or in the morning before the event. PaceLyte will provide you with extra electrolytes.

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.

Souties: 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 the entire 21km 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.
  • Daily Training: EnduraPower and/or PaceLyte
      1. EnduraPower: This is great for daily training:
        • Simply mix a 500ml-750ml bottle beforehand. (It’s best to mix it the night before and leave in the fridge – less to think about in the early morning); then before you go for your run, drink as much as you can, put the bottle back in the fridge, go for your run and then finish off what is left after your run.
        • A better option is to learn to run with a water bottle. This is important especially if you’re ultimately going to be doing longer distances: There will be times in the longer events when you need to run with a water botttle for a few kms – so getting used to this will put you in good stead for your running future.
        • 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.

11 Reasons to enjoy the little decanting GT Gel bottle (as opposed to the old sachet idea)

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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