Running News Daily

I'm obsessed with running gels. 

"You're hooked," my fiance would say every time I came home from a trip to my local running store with a heap of energy gels. It's not goo, I would tell him. It's gel. I thought he was just gel-ous that I basically got to eat frosting on my long runs, sucking down flavors like salted caramel, birthday cake, campfire s'mores, sea salt chocolate My mouth is watering.

I discovered the magic of gels when I started running marathons two years ago. It was a great trade-off in my mind - you're running longer miles, so you get a reward about halfway. Fun! I distinctly remember running the Hamilton Glow Marathon in Hamilton, Ohio and shouting at my dad on the side of the course, "I GET TO EAT A GEL SOON!" 

But, I'll be honest, my zealousness for energy gels was not the most financially healthy habit. Gels are $1.60 a piece at my local running store and I bought three or four a week to stick in my drawers, backpack, car and jackets. After a year of this, I estimate I spent around $300 on gels alone. 

Even more concerning, I believed I wouldn't be able to run well without gels and never completed a long run without one. I went out of town one weekend and didn't bring any gels, so I refused to join my dad for a long run. At the time, I truly thought I wouldn't get through half the run without a gel.

That particular weekend out of town was eye-opening. I knew I wanted to stop leaning on gels but still needed a way to replenish lost electrolytes and glycogen. So I decided I was going to start substituting energy gels with whole, real foods to prove I didn't need them to be a good runner. It was time to face my fears and kick the crutch I'd been leaning on for over a year.

What to Look for in an Energy Gel Replacement

The editors at Women's Running provided a perfect resource for learning what I needed to do to fuel my long runs with natural foods.  

Authors Caitlyn Pilington and Malissa Rodenburg write: "Fueling is important during long runs, but your choice of what to fuel with lends itself to flexibility. Ultimately, all of our bodies are different and therefore tolerate things differently. You'll no doubt see a majority of athletes fueling themselves with gels, blocks, sports drinks, or other commercial products. And there's honestly nothing wrong with that-sports products are engineered to be absorbed properly and help you perform."

There are all kinds of brands of energy gels, but I'll be touching on my favorite, GU. Each packet contains 100 calories, 125 mg sodium, 40mg potassium, 22g of carbs and 7g of sugar. So a gel replacement would need to cover those bases plus be compact, easily digestible and (hopefully) tasty. 

Nutritionist Sarah Cuff focuses on holistic fueling, so she was eager to speak on the topic of replacing gels with whole foods. She says the three main factors to consider in a gel or whole food replacement are sodium, carbohydrates and sugars.

Sodium

If you're a 'super sweater' like me (I could fill a bathtub wringing out my running clothes) you'll want to pay close attention to this next bit. 

"When we sweat, sodium is the electrolyte lost at the highest proportion," Cuff says. "So while most energy gels will include some potassium and magnesium and calcium, they are not necessarily required because we don't lose them in any high amount when we sweat. Sodium is most important."

She adds that the amount of sodium needed depends on a variety of factors like how much you generally sweat, the temperature and how much energy you're exerting. Cuff says a good rule of thumb is if you're drinking one liter of water an hour, you want to make sure you're intaking at at least 600 mg of sodium. Learning this, I realized the sodium in my favorite GU gel and the whole food replacements don't meet those standards, so I needed to supplement with sodium in my water.

"Some athletes who want to be as natural as possible might use coconut water and sprinkle sea salt in it - it's not super tasty, though some people like it," Cuff says. "I'd suggest getting a natural electrolyte drink such as Skratch Labs Hydration or Tailwind. Make sure they have at least 300 mg of sodium per serving."

Carbohydrates

"Another important number we want to be looking at is the carbohydrate number, because that's what primarily fuels our long runs," Cuff says. "We know from studies that we need 30-60g per hour on long runs and up to 90g on really long runs (marathons, ultra marathons) to adequately replace what we're burning. The question is, where can we get those carbs?"

GU gels contain a sort of 'super' carbohydrate called maltodextrin, which is easily broken down while exercising and therefore great for most athletes - though it can cause gastrointestinal issues in some. So my whole food gel replacements need to contain up to 90 grams of carbs and must be as easily broken down as maltodextrin. 

Sugars

Sugars are required for the fueling process on long runs. Most gels use carbohydrates like maltodextrin to produce glucose and fructose. When you intake sugar, your body breaks it down into glucose and fructose which can be used for energy right away. 

"Ideally, we're looking at what's easy for our digestive system to break down while we're running," Cuff says. "Sugar is digested pretty darn quickly. Now, straight table sugar would be difficult to stomach, but there are companies who have packaged maple syrup into small serving sizes. That's a very natural whole food alternative to gels."

My Energy Gel Replacements

Over the course of four weeks I packed five different snacks on my longer runs, ranging from 10-16 miles, and ranked which ones worked the best for me and which ran me into the ground. I also took Cuff's advice and tried Skratch Labs hydration drink mix, which contains 70 calories, 17g of carbs, 15g sugar and 710 mg sodium per serving.

White Bread with Honey

Calories: 132 | Carbs: 28g | Sugar: 7g | Sodium: 180mg 

Probably the most boring sandwich I've ever made turned out to be my favorite energy source during this experimentation period. I took one piece of white bread, drizzled on a little bit of honey, folded it up and wrapped it in a sandwich bag. It fit neatly in my running pack around my waist and, even if it did get a little smushed, tasted glorious when I needed it. I had zero tummy troubles and felt as energized as when I took an espresso flavored gel. 

Sweet Potato 

Serving size: 4oz. | Calories: 112 | Carbs: 26g | Sugar 6g | Sodium: 73mg | Potassium: 448mg

I'm a fiend for sweet potatoes. They're excellent for running because of their phytochemical content which can reduce post-workout inflammation - and I'm usually all kinds of inflamed after a good tenner. I chose a small sweet potato, about the size of my palm, and cooked it long enough before my run so that it was cooled. I wrapped it in a paper towel and stuck it in my pack and, when the time came, I ate that sucker like it was a donut, skin and all. I didn't finish the whole thing, because half did the trick. I felt fueled and it digested well. The trade-off is the low sodium content, but because I supplemented with my water, it evens out.

Banana

Serving size: Medium banana | Calories: 110 | Carbs: 28g | Sugar 15g | Potassium: 450mg

Tried and true, I knew bananas would never fail me. This is often my pre-run snack because I can digest it easily and it has carbs and natural sugars that are broken down quickly. The downside is that it didn't fit in my running pack, so I had to put it in my jacket pocket, which was a little uncomfortable. Like the sweet potato, there's little sodium, but I had my supplemented water. 

Cereal 

Serving size: cup| Calories: 100 | Carbs: 20g | Sugar 1g | Sodium: 140mg | Potassium: 170mg | 

For this energy gel replacement, I packed a cup of dry, plain Cheerios in a tiny baggie. While I'm a big fan of cereal, it's not exactly easy to pour into your mouth while running. I also didn't feel as fueled during the second half of my run, leading me to believe I might not have packed enough. The issue is, if I packed anymore, I'd be crunching cereal for a whole mile. Plus, it really dried out my mouth and made me thirsty. 

Dates

Serving size: 2 dates | Calories: 133 | Carbs: 36g | Sugar 32g | Potassium: 334mg 

I had high expectations for this snack. Dates are delicious, compact and full of natural sugars, so it makes sense why runners sometimes substitute them for energy gels. However, I didn't anticipate how the three medjool dates would glob onto each other into a golf ball sized glob. That wasn't the biggest issue though; my stomach did not do well with dates. I experienced camping, bloating and overall my digestive issues caused me to cut the run short. Further research led me to discover that my body must not have liked the high amount of fiber and sulfites in the dates. So this snack may work for some, but for me, it was a hard pass. 

Will I Give Up Energy Gels?

This experiment resulted in more than great runs and weird stares (have you ever seen a runner chomping on a whole sweet potato?!), it also provided me with the answer that I was looking for: I don't need energy gels to be a good runner. They're not a magical potion that gives me a boost as good as the speckled mushroom in Mario Kart. 

But, energy gels are a useful, efficient tool to quickly recover lost glycogen and keep you going on long runs. I certainly have no desire to give them up, but I know now that I can substitute a gel for whole foods, if I so please. In the weeks after my trial, I purchased one gel. Given my track record, I'd say that's pretty goo-d. 

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.