If you’re competing in a long-distance race or you’re going to be moving continuously for over an hour, then you might want to think about how to fuel your run. Giving your body a nutritious meal before you set out is important, but that will only fuel you for so long.  

If you’ve ever thought about energy gels, this is everything you need to know.  

What happens to your body when you’re running  

First, let’s start by explaining why you may need energy gels in the first place.  

It goes without saying that when you run, you use a lot of energy. That energy comes from the food you eat, particularly carbohydrates. Although fat is also an energy source for your body, it takes longer to convert it into energy, which means that unless you’re competing in an ultra-marathon or other extreme events, your body will rely more heavily on carbs when you run. 

Those carbs are stored in your muscles as glycogen, ready for when you need it. The body does a pretty good job of storing glycogen to power your runs. But it can only store a certain amount; around 90 – 120 minutes' worth.  

Which means, if you’re planning a half-marathon, marathon or an extended time on your feet, you’ll need to think about topping up your energy stores. 

What are energy gels? 

Energy gels are quick release carbohydrates that help to fuel your long-distance training and events. You may have seen people slurping packets of them while you’ve been out and about. Essentially, they are condensed energy drinks specifically designed to be taken while on the move. Usually, each energy gel contains about 25g of carbs.  

How do you take energy gels for running? 

The general rule of thumb is to take your first energy gel after an hour of running and then take another around every 45 - 60 minutes if you’re still running.  

Even though your body can rely on its energy stores for around 90 – 120 minutes, we recommend taking an energy gel before you get to that point as it’s important to top up your stores before you feel yourself crashing. This will keep you feeling your best and also maintain your performance.  

Taking your first energy gel might seem scary but they’re pretty simple to use. Rip open the top of the sachet and squeeze the liquid out into your mouth. You don’t need to take gels with any water but if you’re running on a hot day or you’re a heavy sweater, then you might want to also drink some water alongside.  

If you’re new to energy gels or trying a new brand, we would recommend putting them into your training plan to see how your body reacts. To do this, take part of the gel and allow some time for digestion. Gradually build up to taking a whole gel at once.  

What to look for in your energy gels? 

There are plenty of energy gels out there and you can’t go too wrong with your choice. The best thing to do is research the company or check the product description. Some energy gels come with added caffeine, others have added electrolytes to replace the minerals you may have lost in your sweat. You’ll also find ones with bold flavours or no flavour at all.  

What can you take instead? 

If energy gels aren’t sitting right with you or you want to look at other options, you could try isotonic drinks, energy chews or energy bars. The reason why energy gels are preferred by runners is because they’re easy to take while you’re on the move.  

Fuel your runs right and you’ll race your best. Good luck!