Sport & Nutritional Supplements - since 2002
Running 21km
Other Distances | Road

Running 21km

Other Distances | Road

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Running 21km – What, When and How Much.

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
    Souties (Optional, but tasty, if you enjoy a salty snack)
  • 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 if you if you weigh more than 90kgs and tend to sweat a lot; or you simply need to top-up with electrolytes en route).How do I use PaceLyte?

EnduraShake:
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 Road 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 for a 21km 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).

PaceLyte
A no-flavour 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

EnduraPower:

You can run the entire 21km on EnduraPower, if you don’t like gels and are happy to carry the powder and run with a water bottle or 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 PER HOUR or 10 kms 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 EnduraPowerr for variety.

B.  DAILY Training and Recovery

JirehProTM is a complete protein, containing all 9 of the essential amino acids. It has a high content of BCAAs (branched chain amino acids). In addition, it boasts a high bio-availability to the body = It is has a PDCAAS of 1.0 (which is the highest score that a protein can score!)
PDCAAS stands for Protein Digestibility-Corrected Amino Acid Score and a score of 1.0 indicates that the protein fulfills all the essential amino acid needs, playing a critical role in the growth and repair of your body’s muscles, bones, and other tissues.

It is unflavoured and so VERY versatile: It can be can be incorporated into various foods to boost the protein content…For example, it can added to baked goods, shakes, porridge, potato bake, fruit /green smoothies, soups and as a meat substitutes.

Difference between Whey Protein and JirehPro

LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you need 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

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 (medium chain triglycerides) 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 Whey Power along with any low-protein meal.
Note:
You don’t need to get L-glutamine if you’re using our Whey Power as there is more than enough L-Glutamine per scoop in the Whey Power: There is 6000mg per 1 scoop (6 grams!).
Neither do you need to add BCAAs to your regime – there is more than enough BCAAs per scoop in the Whey Power: There is 7500mg per 1 scoop (7.5 grams!). Plus there are additional BCAAs in GT Gel and BCAAs in JirehProTM

What is the difference between LeanPlex and Whey Power?

paceandpower.co.za Collagen Peptides: If you have issues with your joints, ANY connective tissue – for example, your hips/knees/spine, then our paceandpower.co.za Collagen Peptides is the thing to use! Results for most people are significantly good!
Use our collagen as follows: 2 scoops daily will give you 9000mgs. Take anytime in the day, but be consistent. Heat stable.
Collagen Tip: Get the 1kg tub – You’re going to need to use it for at least 3 months (best results are after 3 months). 

L-Glutamine: An amino acid that helps your body recover.
Use L-Glutamine as follows:
Take one teaspoon of our pure L-Glutamine immediately after every training session – particularly important after any type of sprints.

EnduraShake can be also be taken before and after all your training sessions
1-2 scoops BEFORE for 1.5-3 hours of training = 1-2 scoops AFTERWARDS for recovery

EnduraPower: This goes in your waterbottles for training
OR:
PaceLyte: A tasteless ELECTROLYTE formula.
Use PaceLyte as follows:
If you prefer to train on electrolytes only, then use PaceLyte:: Simply add 2 teaspoons to your water bottle. PaceLyte is tasteless, and will provide you with just electrolytes, with a minuscule amount of carbohydrate.

FAQ: I am a road runner, how do I use the EnduraPower?

FAQ: Can you explain how to load and use EnduraShake for an event?

FAQ: How do I use the GT Gel with the pocket bottle

FAQ: How do I use PaceLyte?

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