Whether you're training for your first half marathon, chasing a marathon PB or preparing for an ultra, getting your nutrition right can make a huge difference to your performance. While shoes and training plans often get the spotlight, your fuelling strategy is just as important.
Energy gels are one of the simplest and most effective ways to maintain your energy during longer runs. If you've ever wondered when to use them, how they work or which one is right for you, this guide has everything you need to know.
What Are Energy Gels?
Energy gels are small, portable sachets packed with fast-absorbing carbohydrates that help top up your energy levels during exercise.
As you run, your body uses stored carbohydrates (known as glycogen) for fuel. During longer or harder efforts, these stores begin to run low. Energy gels provide a convenient source of carbohydrates that can help maintain your pace and delay fatigue when your body's natural stores start to deplete.
Most gels also include additional ingredients such as electrolytes to replace minerals lost through sweat, while some contain caffeine for an extra mental and physical boost.
Do You Need Energy Gels?
Not every run requires a gel.
As a general guide:
Runs under 60 minutes: Water is usually all you need.
Runs lasting 60–90 minutes: Some runners may benefit from additional carbohydrates, particularly during harder sessions.
Runs over 90 minutes: Energy gels can become an important part of your fuelling strategy to help maintain performance throughout your run.
Every runner is different, so it's important to experiment during training to find what works best for you.
When Should You Take an Energy Gel?
One of the biggest mistakes runners make is waiting until they feel tired.
Instead, aim to fuel before your energy levels begin to drop. Many runners take their first gel around 45–60 minutes into a long run before continuing at regular intervals, depending on the duration of their session and their carbohydrate requirements.
Always follow the guidance provided by the manufacturer and remember to practise your fuelling strategy before race day.
Types of Energy Gels
Not all gels are the same. Choosing the right one often comes down to your preferences and running goals.
Classic Energy Gels
A concentrated source of carbohydrates designed for long-distance running. These are often taken with water.
Isotonic Gels
Made with added water, isotonic gels are designed to be consumed without drinking additional water, making them a popular option for runners who prefer to travel light.
Caffeinated Gels
Ideal for later stages of long races, caffeinated gels provide carbohydrates alongside caffeine to help improve alertness and reduce the feeling of fatigue.
High-Carbohydrate Gels
Designed for runners aiming to maximise carbohydrate intake during long races or high-volume training.
Should You Drink Water With Energy Gels?
Many traditional energy gels should be taken with a few sips of water to aid digestion and absorption. However, isotonic gels are formulated differently and are designed to be consumed without additional water.
Always check the instructions on your chosen product.
Practice Before Race Day
Your race isn't the place to try a new gel.
Every runner's stomach responds differently, so use your long training runs to practise your fuelling strategy. Testing different brands, flavours and timings will help you discover what feels most comfortable before an important event.
Which Energy Gel Is Right for You?
At Running Bear, we stock a carefully selected range of sports nutrition from trusted brands, including Maurten, Styrkr, OTE, TORQ, Kendal Mint Cake, Puresport (and more!) so whether you're preparing for your first 10K or your next ultra marathon, we'll help you find the right fuelling solution for your goals.
If you're unsure where to start, visit one of our stores and speak to our team. We're always happy to help you build a nutrition strategy that works for your training and race day.
Shop Energy Gels at Running Bear
Explore our range of energy gels, chews, drink mixes and hydration products online or visit your nearest Running Bear store for expert advice.