Using a gel for running can make a big difference, especially on longer runs. However, many runners use gels incorrectly. As a result, they either feel no benefit or suffer stomach issues.
When gels are used properly, they help maintain energy, improve focus, and delay fatigue. Therefore, understanding how they work is essential.
What Is a Gel for Running?
A running gel is a concentrated source of carbohydrates. It provides quick energy that your body can absorb during exercise. Because gels are easy to carry and digest, they are popular with distance runners.
Most gels also contain electrolytes. Some include caffeine, which can improve alertness and perceived effort.
Why Gels Help During Running
During longer runs, your body uses up stored carbohydrates. Once these stores drop, fatigue increases quickly. This is where gels help.
By taking a gel, you replace energy while running. As a result, your pace feels more manageable and your focus improves. For runs over an hour, gels are especially useful.
When Should You Use a Gel for Running?
Timing matters. Most runners benefit from taking their first gel around 30 to 45 minutes into a run. After that, taking a gel every 30 to 40 minutes usually works well.
However, this can vary. Therefore, it is important to practise during training rather than experimenting on race day.
How Many Gels Do You Need?
The number of gels depends on run length and intensity. For example, a 90-minute run may only require one or two gels. In contrast, a marathon usually requires several.
Instead of guessing, plan ahead. Knowing when and how much to take reduces stress and improves consistency.
How to Take a Gel Properly
Always take gels with water. This helps digestion and prevents stomach discomfort. Taking a gel without water can feel heavy and uncomfortable.
In addition, slow slightly while taking a gel. This allows your body to absorb it more easily and avoids choking or spilling.
Do Beginners Need Gels?
Beginners often do not need gels for short runs. However, once runs exceed an hour, gels can be helpful. They reduce fatigue and improve confidence on longer efforts.
That said, start slowly. Try one gel at a time and see how your body responds.
Choosing the Right Gel for Running
Not all gels are the same. Some are thicker, while others are more liquid. Some contain caffeine, while others do not.
Because everyone reacts differently, testing matters. Try different brands during training runs. Over time, you will find what works best for you.
Common Mistakes With Running Gels
One common mistake is taking gels too late. Another is taking too many at once. Both can cause stomach issues.
Instead, take small amounts regularly. Consistency is more effective than panic fuelling late in a run.
Practice Makes Gels Effective
Like pacing and hydration, gels require practice. Using them regularly in training helps your body adapt. As a result, race day feels familiar and controlled.
The more prepared you are, the smoother your runs will feel.