When Should You Use Energy Gels While Running?

If you've ever felt your legs go heavy halfway through a long run, or wondered why some runners seem to hold up so much better than you, energy gels might be part of the answer. But they're not a one-size-fits-all solution — and using them correctly makes all the difference.

Your body stores energy as glycogen in your muscles and liver. For most runners, those reserves last about 60 to 90 minutes of sustained effort. Beyond that, without refueling, muscle fatigue sets in faster, focus drops, and your perceived effort climbs sharply.

That's where gels come in: by delivering fast-absorbing carbohydrates (and often key electrolytes), they help slow the progression of fatigue, keep your energy steady, and get you to the finish line in much better shape.

General rule: under 45 to 60 minutes of effort, your body doesn't need extra fuel mid-run. For a 5K or 10K at your usual pace, a good meal beforehand is plenty.

It's beyond 90 minutes of effort — and especially at the half marathon and marathon distance — that gels become a real performance tool. The longer the race, the more your fueling strategy impacts your result, and your enjoyment of the run.

A lot of people give up on gels after one bad experience — cramping, nausea, a gel that was impossible to choke down — and conclude that "gels just aren't for them."

The reality is that not all gels digest the same way. Texture, ingredients, sugar concentration, caffeine content or lack thereof: all of these affect how your body responds. It's worth taking the time to test different brands and formulas on your long training runs to find what works for your stomach and your performance.

Good news if you're looking for natural options: several Canadian and Québécois brands make high-quality gels with recognizable ingredients.

• Krono Nutrition and Brix offer maple syrup-based gels — among the favourites of runners who've tried them, thanks to their natural taste and good digestive tolerance.
• Xact Nutrition uses real fruit as its main ingredient, making it a great option if you prefer something light and fruity.
• Näak formulates its gels with agave syrup, offering a smooth texture that many runners appreciate.
• And if you prefer a drink format, Upika is a Québec brand that delivers running fuel as a drink mix — a great way to vary your fueling strategy.

Don't wait until race day to try your gels for the first time. Ideally, start incorporating them into your long runs 8 to 10 weeks before your event.

Here's a progressive approach:

1. Start with a solo test: try one gel during a moderate long run to see how your stomach handles it.
2. Build gradually: add one more gel per long run, simulating race conditions (same time of day, same pace, with water).
3. Track your observations: which gel? at what minute? how did you feel 15 minutes later? Keep a simple log.
4. Arrive at your event with a confirmed plan: you'll know exactly what to take, when, and how much — no surprises.

An often-overlooked point: a gel without water can cause digestive discomfort. Concentrated carbohydrates need to be diluted to be properly absorbed. Always take your gel with a good sip of water — never dry, and never with a sports drink that's already high in sugar.

Gels are a powerful tool — but only when used correctly. Take the time to test them, find your go-to brand, and build your strategy in advance. Your next long training run is the perfect place to start.