How to eat carbs while running

By Christine Luff, About.com Guide

Reprint of an article on Gels and Chews from About.com author Christine Luff. 

Fueling with carbs during longer runs and races will prevent you from running out of energy and help boost your performance. But what you eat while running depends on your own preferences. Many runners like to fuel with energy gels or chews because they’re easy to carry and digest. A general rule of thumb is to take in about 100 calories after an hour of running, and then another 100 calories every 40-45 minutes after that. Many sports gels contain 100 calories, so it’s easy to keep track how many calories you’re consuming. 

http://running.about.com/od/nutritionforrunners/tp/energygels.htm