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Energy Gels For Runners: Do You Really Need Them?

Some of us swear by them and others have never tried them. The further you run the more relevant they become. We explore the ins and outs of energy gels and debate if they are worth the effort and the cost. They don't come cheap, but they could be worth the investment.

Walk into any marathon expo or running shop and you'll see shelves packed with energy gels. They're promoted by elite athletes, handed out at major races and recommended by countless training plans. For many runners, they're considered an essential part of long-distance running, but are energy gels really necessary? Some runners wouldn't dream of tackling a marathon without them, while others complete long runs and races perfectly happily using other forms of nutrition. Energy gels can be a highly effective way to fuel your body during longer runs and races, but they aren't magic. Used correctly they can help maintain performance and delay fatigue. Used incorrectly they can lead to stomach problems, dehydration and an unpleasant race-day experience. Let's take a closer look at what they are, how they work and whether they're worth the cost. What Are Energy Gels? Energy gels are concentrated carbohydrate supplements designed to provide a quick source of fuel during exercise. Most are made using carbohydrates such as maltodextrin and fructose, which can be rapidly absorbed by the body and converted into usable energy. Because they are compact and lightweight, they allow runners to carry a significant amount of fuel without adding much weight. The primary purpose of an energy gel is to replenish the carbohydrate stores your body is constantly using while running. Many traditional gels are highly concentrated and should be taken alongside water to aid digestion and absorption. Some products are marketed as isotonic gels, meaning they already contain additional water and can often be consumed without needing quite as much fluid afterwards. Energy gels come in a huge range of flavours and formulations. Some include electrolytes, while others contain caffeine for an additional performance boost. Why Do Runners Use Energy Gels? Your body stores carbohydrates in the muscles and liver in the form of glycogen. During exercise, particularly at marathon pace or above, these stores are gradually depleted. Once glycogen levels become critically low, runners often experience what is commonly known as "hitting the wall". This isn't simply feeling tired. It's a dramatic drop in energy levels that can leave even experienced runners struggling to maintain their pace. Energy gels are designed to provide a steady stream of carbohydrates throughout a run, helping to delay glycogen depletion and maintain performance levels. For runners tackling longer distances, this can make a significant difference. When Should You Take Energy Gels? For shorter runs, you don't need them. If your run is less than an hour, your body's existing glycogen stores will generally provide more than enough fuel. Most runners can comfortably complete a 5K, 10K or shorter training session without any additional nutrition. Energy gels become more relevant during longer training runs, half marathons, marathons, ultra-marathons and endurance events lasting longer than 90 minutes. As a general guideline, many runners aim to consume one gel every 30 to 45 minutes during longer events. This usually works out at one or two gels per hour depending on the carbohydrate content of the product and the runner's individual needs. The key is not to wait until you're exhausted. Once energy levels have already dropped significantly, it's much harder to recover. Most runners begin taking gels around 30 to 45 minutes into a race or long run and then continue at regular intervals. How Do Energy Gels Work? Energy gels work by providing rapidly digestible carbohydrates that enter the bloodstream relatively quickly. This can help maintain blood glucose levels and provide working muscles with an ongoing source of fuel. Many runners notice a boost in energy or mental focus after taking a gel. However, it's important to remember that gels are not a substitute for proper training. No amount of race-day nutrition can compensate for inadequate preparation. Think of energy gels as supporting your performance rather than creating it. Practise Before Race Day One of the biggest mistakes runners make is trying a gel for the first time during an event. What works perfectly for one runner can cause significant stomach discomfort for another. Every brand uses slightly different ingredients and concentrations. Some runners tolerate certain products well while struggling with others. If you plan to use gels during a race, you should always practise with them during training and use the same brand and flavour you intend to use on race day. It's also worth checking what nutrition products your target event provides. If gels will be available on the course, incorporate that brand into your training so there are no surprises when race day arrives. How To Take Energy Gels Properly Taking a gel sounds simple, but many runners get it wrong. Traditional gels are highly concentrated and should usually be consumed with water. Taking them without enough fluid can slow digestion and increase the risk of stomach discomfort. The easiest approach is to take your gel at a water station. Drink a little water first, consume the gel and then wash it down with another few mouthfuls. This helps with both digestion and hydration. It's also a good opportunity to dispose of the empty packet responsibly. Discarded gel wrappers can create hazards for other runners and leave race organisers with a significant clean-up task. What About Caffeinated Gels? Many energy gels contain caffeine. For some runners, caffeine provides an additional mental and physical boost, particularly during the latter stages of a marathon. However, caffeine isn't for everyone. Some runners find it causes stomach upset, increased heart rate or an urgent need to visit the toilet. Just as with any other gel, caffeinated products should be tested thoroughly during training before being used in competition. Race day is not the time for experimentation. The Cost Of Energy Gels One of the biggest drawbacks of energy gels is the price. Using them during a marathon is relatively inexpensive, but things become more costly when you factor in months of marathon training. If you're using multiple gels during every long run, the costs can quickly add up over the course of a training cycle. For runners preparing for a single bucket-list marathon, this may not be a major concern. For those running multiple races every year, nutrition costs can become a significant part of the overall budget. The question then becomes whether the benefits justify the expense. For many runners the answer is yes. For others, there are alternative approaches. Dried apricots are a great alternative to gels What If You Don't Want To Use Energy Gels? Not every runner enjoys energy gels. Some dislike the taste. Others struggle with the texture. Some simply don't like relying on processed sports nutrition products. The good news is that plenty of runners complete marathons and even ultra-marathons without using gels at all. Alternative fuel sources include sports drinks, energy chews, jelly sweets, bananas, dried fruit and other carbohydrate-rich foods. Some runners prefer a more natural approach to race nutrition and achieve excellent results with careful planning. The most important thing is finding a fuelling strategy that works for you. If energy gels aren't your thing, don't assume you're doing something wrong. There are plenty of other options available and many experienced runners use them successfully. Check out this article for alternatives to gels. Are Energy Gels Worth It? For many runners, energy gels are one of the simplest and most effective ways to fuel longer runs and races. They're convenient, easy to carry and specifically designed to provide carbohydrates when your body needs them most. However, they are not essential for everyone. Success in endurance running still comes down to consistent training, sensible pacing and a nutrition strategy that suits your individual needs. If you've never used energy gels before, they're certainly worth experimenting with during training. You may find they become an important part of your marathon preparation. Equally, you may decide another fuelling method works better for you. Either way, the key is to practise well before race day and develop a strategy that gives you confidence when you step onto the start line.

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