What Are Running Gels?
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If you’ve ever found yourself hitting a wall mid-run, you’re not alone—and that’s where running gels can really help. Think of them as little energy boosts in your pocket. Running gels are concentrated carbs that give your body a quick, digestible source of fuel. When you’re clocking kilometres, especially on long runs, your muscles rely on glucose to keep going, and these gels deliver it fast.
Most of them are made with ingredients like maltodextrin, fructose, and electrolytes—basically the stuff your body needs to power through a tough workout. One that’s highly regarded is the GU Energy Gel — it’s convenient, reliable, and available in a bunch of flavours.
What makes gels different from things like energy bars or chews is their texture and convenience. You don’t need to chew or wash them down with much water—just squeeze and go. That’s a game-changer when you’re deep into a long run and don’t want to stop. Whether you’re out for a weekend long run or racing, gels are an easy way to stay energised without skipping a beat.
You’ll find lots of types out there—some with caffeine for a mental lift, others focused on hydration with added electrolytes. The best part? They’re super portable. You can stash a few in your belt or pocket and stay fueled without the bulk. For beginners, Clif Bloks Energy Chews are also a solid option—easy on the stomach and not too sweet.
The Science Behind Running Gels
When we run, especially for long periods, our energy reserves start to dip—and that’s where running gels come in handy. They’re loaded with quick-acting carbs like glucose and fructose, which your body can absorb fast. Within 15–30 minutes, that gel you just took can kick in and help keep your pace strong. It’s a simple but powerful way to avoid crashing or “bonking” halfway through your run.
Gels don’t just give you sugar—they also often include electrolytes like sodium and potassium. These help keep your muscles functioning and your hydration balanced, especially if you’re sweating a lot. And with a mix of simple and complex sugars, many gels offer both immediate and sustained energy, so you’re not just peaking and crashing. If hydration is a priority, consider trying Science in Sport (SiS) Gels, which combine carbs with added electrolytes and don’t require water to digest.
Running gels are more than just quick sugar hits—they’re backed by real science. By keeping your energy steady and your electrolytes balanced, they let you focus less on fatigue and more on your performance.
Benefits of Using Running Gels
Using running gels during longer workouts or races can make a big difference. I’ve personally felt that extra boost right when I needed it—especially in the last miles of a tough long run. They help you keep up your intensity, delay fatigue, and just make the whole experience smoother.
There’s research to back this up, too. One study found that runners using gels had better pacing and race times compared to those who only drank water. And honestly, convenience is a huge win. Gels are light, compact, and easy to carry—no need to lug around a bulky snack.
Beyond the physical perks, there’s a real mental benefit. Knowing you’ve got energy at your fingertips can give you confidence to push through the hard parts. I’ve felt that psychological lift many times—it’s like a little mental reset in the middle of a challenge.
How to Use Running Gels in Your Training
If you’re thinking of trying running gels, training runs are the perfect time to test them out. Start with long runs—say anything over 90 minutes—and take a gel every 45–60 minutes. You’ll want to see how your body responds before using them on race day.
Pick a few different kinds to try—flavors, textures, caffeine or no caffeine—and see what feels good. I’ve learned that some flavors sit better with me than others, and pairing a gel with a few sips of water helps avoid any stomach issues.
The key is to make them part of your training routine, not just a race-day surprise. You’ll gain confidence in knowing what works, how often to take them, and how to stay fueled all the way to the finish. With the right gel strategy, you’ll be able to tackle your long runs with more energy, more confidence, and way less stress.
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Which Running Gels do you roll with?