How to Use Energy Gels Properly for Running
By Haleigh Hockenberry ·
If you've ever watched marathon runners grab small packets during a race, you've probably seen energy gels in action. Energy gels are one of the most popular fueling tools for endurance athletes because they provide a quick and convenient source of carbohydrates during long runs.
However, many runners make the mistake of using gels incorrectly. Taking them too late, too often, or without enough water can lead to stomach discomfort and poor performance. Learning how to use energy gels properly can help you maintain energy levels and avoid the dreaded late-race crash.
What Are Energy Gels?
Energy gels are concentrated carbohydrate supplements designed to provide quick energy during endurance exercise. Most gels contain between 20 and 30 grams of carbohydrates along with varying amounts of electrolytes, caffeine, and other ingredients.
During long runs, your body gradually depletes its glycogen stores. Once these stores become low, fatigue increases and performance often declines. Energy gels help replenish carbohydrates and provide fuel that your muscles can use while running.
When Should You Start Taking Energy Gels?
One of the biggest mistakes runners make is waiting until they feel tired before taking a gel.
By the time fatigue hits, your glycogen stores may already be running low. Instead, many sports nutrition experts recommend starting your fueling strategy early.
For runs lasting longer than 90 minutes, a common approach is to take your first gel around 30 to 45 minutes into the run. This helps maintain energy availability before fatigue begins to build.
How Often Should You Take a Gel?
Fueling needs vary based on body size, pace, and race duration, but many runners aim to consume carbohydrates every 30 to 45 minutes during long endurance events.
For example:
- First gel: 30–45 minutes
- Second gel: 60–90 minutes
- Additional gels every 30–45 minutes as needed
Practicing this strategy during training runs is essential. Race day should never be the first time you test a new fueling plan.
Always Take Gels With Water
Most energy gels are highly concentrated. Taking them without water can increase the risk of stomach discomfort and make digestion more difficult.
Whenever possible, consume water shortly after taking a gel. This helps dilute the carbohydrates and improves absorption.
Many race organizers place water stations near aid stations specifically because so many runners use gels during races.
Practice During Long Runs
Your stomach can adapt to fueling just like your muscles adapt to training.
This is why marathon and half marathon training plans often recommend practicing with gels during long runs. Testing different brands, flavors, and timing strategies helps identify what works best for you before race day.
The goal is to develop a fueling routine that feels comfortable and reliable.
Common Energy Gel Mistakes
Many runners make simple fueling errors, including:
- Waiting too long to take the first gel
- Taking gels without water
- Trying a new brand on race day
- Consuming more fuel than their stomach can handle
- Ignoring fueling during training
Avoiding these mistakes can make a significant difference in both comfort and performance. Runner's World's guide to marathon fueling with energy gels emphasizes that practicing your fueling strategy during training helps runners identify what works best for their bodies before race day, reducing the risk of gastrointestinal discomfort and energy crashes.
The Bottom Line
Energy gels can be a valuable tool for runners tackling long training runs, half marathons, and marathons. The key is to start fueling early, take gels consistently, and practice your strategy during training. The American College of Sports Medicine's position stand on nutrition and athletic performance also notes that consuming carbohydrates during prolonged endurance exercise helps maintain blood glucose levels, delay fatigue, and support performance in events lasting longer than about an hour.
By treating fueling as part of your training, not just race day, you can improve endurance, maintain energy levels, and reduce the chances of running out of fuel when it matters most. Maurten's guide to endurance nutrition reinforces that training your gut alongside your muscles allows runners to absorb carbohydrates more effectively, making race-day fueling both more comfortable and more reliable.