Change one thing
Try a small portion on an easy route close to home. Keep the pace, pre-run meal, and other fuel familiar so it is easier to interpret what happens.
Test the complete system
- Can you open the wrapper or flask while moving safely?
- Does the texture change in heat or cold?
- Can you swallow it comfortably with the water available?
- Does the portion remain intact and sanitary in the pocket or vest?
- How did you feel during the run and for the hour afterward?
Repeat before race day
One successful run is encouraging, but repeated practice in similar conditions is more informative. Retire recipes that leak, spoil, are difficult to eat, or repeatedly feel uncomfortable.