A: Many runners finishing a 10K in about an hour or less do not need a gel during the race if they start well fuelled. If you expect to be running longer, or know from training that a gel helps, you could take one shortly before the start or during the run according to the product directions.

Practise the exact timing and product in training, and consider your total carbohydrate, caffeine and fluid intake. Do not try a new fuelling plan for the first time on race day.