When to Take Energy Gels: Guide for Every Race Distance

Taking energy gels is a skill. In my first marathon, I crossed the finish line looking like I was bleeding out because my shirt was strewn with melted gel that squirted out at mile 16, a product of my desperately uncouth ripping open of Spring Energy Awesome Sauce. Since then, I've vigilantly practiced taking gels during my long runs to become a Certified Running Gel Expert (this doesn't actually exist, but it it did, I would be him).

When to Take Energy Gels: 5k to Marathon

While I might've looked silly with gel on my shirt, one thing is clear: energy gels work to keep me fueled up and firing during races and hard efforts. And as with everything else in life, timing is everything—knowing when to take gels can be key for optimal performance. Here, we've put together a guide so you know when to take energy gels for each race distance.

Taking Energy Gels for a 5k Race

For most runners, taking a gel during a 5k isn't necessary. The energy you get from taking a gel can take up to 20 minutes to be made available in your body. We recommend eating a solid, carb-heavy pre-run breakfast and taking a single gel 15 minutes before start to be extra sure your glycogen stores are topped up. As long as you show up to the start line properly hydrated and rested with good nutrition leading up to the big day, fueling isn't much of concern for shorter distances.

The one occasion where I would recommend taking a gel during a 5k is if you're using the race as a tune-up for a longer distance, like a half marathon, and you want to practice getting down the gel at race speed. In that case, carry one gel with you during the race and take it during the second mile before sending it home on mile 3.

When to Take Energy Gels During a 10k

Fueling strategy for a 10k depends on your pace and past experience with racing: some athletes prefer to run 10k without gels, while others benefit from in-flight fueling. Regardless of your preference for in-race, we recommend having a breakfast with fast-digesting carbohydrates and taking one gel 15 minutes before the race start.

If you plan to finish a 10k between 40 minutes and an hour, you may benefit from taking one gel at around the halfway mark. Speedier runners finishing under 40 minutes can forego the gel—but make sure to stay on top of pre-race hydration and electrolytes, especially during the warmer months. Those last two miles gon' hurt, and you want to set yourself up well for that surge to the finish. 

When to Take Energy Gels During a Half Marathon

The half marathon distance is where fueling starts to become more important. For halfs, I like to do a mini–carb load the few days leading into the race and then take a carb drink, usually Maurten 160, along with my pre-race breakfast. I usually take a gel after my warm up is done, about 15 minutes before the race start. Then I'll take a caffeine gel at mile 3, a regular gel at mile 8 and another caffeine gel at mile 12 so I can dial it up and dial it in on the way home. 

The great thing about half marathons is that they're short enough for you to race multiple in a year, which means you can experiment with your fueling strategy to find what works for you. I would also recommend trying different pre-run and in-flight fueling strategies out on your long runs, as these are a great testing grounds  

Energy Gel Strategy for a Marathon

Perfecting the fueling strategy is the holy grail for every marathoner. Due to the length of the race, nutrition and carb consumption is more important for the marathon than any other distance (except for ultramarathons, of course). During your marathon build, you'll want to really nail the timing and execution of gel and fluid intake during your long runs.

In general, it's a good idea to take down a gel every 30 to 40 minutes. During the Charlotte Marathon, I took a gel pre-race, then again at miles 3, 9, 15 and 20—I was using Spring Energy Gels, which have about 200 calories, so I did them a bit less frequently than if I were using another brand like Huma. If you're using a gel with 100 calories, I would try taking them at miles 3, 8, 12, 15, 18, 22. During your training runs, experiment with when and where you use your caffeine gels as well. 

To stave off cramping, you'll also want to make sure you're getting water and electrolytes. What works for me is making sure I grab a few sips of fluid at every other station where it's offered, rotating between water and Gatorade. 

Energy Gel FAQs

Here are some of the common questions we hear around the benefits of energy gels. If you have any others you'd like answered, shoot us a note at yowana@supwell.io.

Why Do We Even Need Energy Gels?

When we run, our bodies burn carbohydrates for fuel. During a harder effort, our body will burn off glycogen stores (carbohydrates that are stored in our muscles) within 60 to 120 minutes, forcing us to significantly slow down if we don't fuel properly—ever heard of hitting the wall? This is where gels come in: they are simple carbs that our bodies can digest quickly and turn into fuel, so we can stay fast and firing.

Why Do Energy Gels Have Such Weird Ingredients?

The popular brand Gu uses maltodextrin and fructose as their main energy sources. It's not just the mainstream guys, either; ultra-premium cult runner brand Maurten also uses maltodextrin and fructose (though they claim theirs is a higher level of purity, or whatever). While I personally wouldn't prefer to slam ultra-processed ingredients like maltodextrin and fructose on a regular basis, the carb sources used in gels are chosen for their ability to be easily-digested.

If you're looking for slightly less processed gels, we recommend Spring or Huma. Spring Energy uses basmati rice as their main carbohydrate, mixing it with other whole food sources of energy like banana, apple juice and maple syrup, depending on the flavor. And our house favorite gel brand, Huma, uses chia seeds as their base. 

How Often Should You Take Energy Gels?

As a general rule, we recommend taking energy gels every 20 to 40 minutes, depending on your pace, metabolism and race distance. If you can keep 'em down and run well, more is always better. On my 16 mile long runs, I take gels around mile 3, 8 and 12, which works out to roughly 25 minutes between each refuel. I landed on this strategy based on trial and error, so you should experiment to find what works for you. 

Thanks for reading and happy fueling,

Yo & Team Supwell