I've had similar experiences with gels being easier to consume on the run. Haven't noticed a significant difference in energy boost between the two, so I stick with gels for convenience.
I've had PF on and off too. For me, it's all about consistency with stretching and rolling. I make sure to do it every morning and night, even when I'm not feeling any pain. It's a hassle, but it's worth it to avoid flare-ups. Also, I've started incorporating calf raises into my strength training routine, seems to help too.
Honestly, I've ditched static stretching before runs. Research suggests it doesn't improve performance and may even decrease power. I focus on dynamic stretches and save the static stuff for after my runs.
Agreed, every little bit counts. I've started carrying a reusable water bottle on my long runs and try to run on trails or roads with less traffic to minimize my impact. It's not much, but it's a start.