Running Gels: Timing, Purpose, and Best Practices for Endurance

When Should You Take Running Gels?

Running gels are concentrated carbohydrate sources designed to provide quick energy during prolonged exercise, primarily to prevent the depletion of muscle and liver glycogen stores. The optimal timing for their consumption depends on the duration and intensity of your run, with the general principle being to consume them before significant energy depletion occurs, typically during efforts lasting longer than 60-75 minutes.

Understanding Running Gels and Their Purpose

Running gels are a form of sports nutrition engineered for rapid absorption and energy delivery. They are primarily composed of simple carbohydrates like maltodextrin, fructose, and glucose, which are easily digested and quickly converted into blood glucose to fuel working muscles. Their compact, portable nature makes them ideal for endurance activities where solid food intake is impractical. The core purpose of consuming running gels is to supplement your body's finite glycogen stores, thereby delaying fatigue and maintaining performance during sustained aerobic activity.

The Science Behind Energy Depletion in Runners

During exercise, your body primarily uses two main fuel sources: fats and carbohydrates. While fat stores are virtually limitless, carbohydrate stores (glycogen stored in muscles and liver) are finite. For moderate to high-intensity running, carbohydrates become the predominant fuel. Under continuous exertion, these glycogen reserves begin to deplete. For most individuals, muscle glycogen stores can sustain efforts for approximately 60 to 90 minutes, depending on intensity and training status. Once these stores are significantly diminished, the body's ability to maintain pace and power drastically declines, leading to the well-known phenomenon among endurance athletes as "hitting the wall" or "bonking." Running gels provide an exogenous source of carbohydrates to replenish blood glucose and spare glycogen, extending the time to fatigue.

General Guidelines for Gel Timing

The fundamental rule for taking running gels is proactive, not reactive. You should consume them before you feel a significant drop in energy or hit the wall. Once you feel depleted, it's often too late for the gel to take immediate effect, as it takes time for the carbohydrates to be absorbed and utilized.

Key Timing Principles:

• For runs under 60-75 minutes: Generally, running gels are not necessary. Your body's natural glycogen stores are typically sufficient for these durations. Focus on proper pre-run nutrition.
• For runs exceeding 60-75 minutes: This is when gels become beneficial. Plan to start consuming them after the first 45-60 minutes of continuous running.
• Consistent Intake: After the initial gel, aim for consistent intake at regular intervals, rather than waiting until you feel tired.

Specific Timing Strategies

Your specific gel strategy will vary based on the duration and intensity of your run or race.

• Moderate to Long Runs (75 minutes to 2.5 hours):
  • First Gel: Take your first gel after approximately 45-60 minutes of running.
  • Subsequent Gels: Continue with a gel every 30-45 minutes thereafter. The exact frequency depends on the gel's carbohydrate content (typically 20-25g per gel) and your individual carbohydrate needs (aiming for 30-60g of carbs per hour).
• Marathons and Ultra-Marathons (2.5 hours +):
  • Pre-Race: Some athletes may opt for a gel 10-15 minutes before the start, especially if they haven't had adequate time for a pre-race meal or if they want to top off glycogen stores. However, this is less common than mid-run fueling.
  • During Race: Start your first gel around 45-60 minutes into the race.
  • Frequent Fueling: Due to the extended duration, you will likely need to consume gels more frequently, typically every 30-40 minutes, alongside other fuel sources like sports drinks or solid foods, to meet the higher carbohydrate demands (up to 60-90g per hour for very long events).
  • Listen to Your Body: While a schedule is helpful, be prepared to adjust based on perceived exertion, course terrain, and environmental conditions.

Important Considerations for Gel Use

Optimal gel use extends beyond just timing; several factors influence their effectiveness and your body's ability to tolerate them.

• Hydration is Crucial: Always consume running gels with an adequate amount of water. Gels are hypertonic, meaning they have a higher concentration of solutes than your body fluids. Taking them without water can draw fluid into your gut, leading to gastrointestinal (GI) distress like cramps or nausea. Aim for 6-8 ounces (180-240ml) of water per gel.
• Train Your Gut: Just like you train your muscles, you must train your digestive system. Never try a new gel or fueling strategy on race day. Practice your fueling plan extensively during your long training runs to determine what works best for your body and to minimize the risk of GI issues.
• Types of Carbohydrates: Some gels contain a single carbohydrate source (e.g., maltodextrin), while others use multiple transportable carbohydrates (e.g., glucose and fructose). The latter can allow for higher rates of carbohydrate absorption (up to 90g/hour), which is beneficial for very long events.
• Caffeine Content: Many gels offer an option with added caffeine. If using caffeinated gels, consider the timing relative to your race strategy and your tolerance for caffeine. Avoid consuming too much caffeine too late in a long event if it might interfere with sleep.
• Electrolytes: While some gels include electrolytes, they often don't provide sufficient amounts for prolonged sweating. You may need to supplement with electrolyte drinks or tablets, especially in hot conditions.
• Individual Variability: Every runner is unique. Factors like metabolism, body weight, intensity, and environmental conditions will influence your exact carbohydrate needs and gel tolerance. Experiment during training to find your personalized strategy.

Potential Pitfalls and How to Avoid Them

While highly effective, improper gel usage can lead to negative outcomes.

• Gastrointestinal Distress: The most common issue. Avoid by always taking with water, training your gut, and not overconsuming.
• Overconsumption/Sugar Spikes: While less common during continuous high-intensity exercise where sugar is rapidly utilized, consuming too many gels without sufficient activity can lead to rapid blood sugar spikes and subsequent crashes. Adhere to recommended intake rates.
• Reliance on Gels: Gels are a supplement, not a replacement for proper daily nutrition. Ensure your regular diet supports your training.
• Sticky Mess: Practice opening and consuming gels cleanly during runs to avoid sticky hands and potential littering.

Conclusion

Running gels are a powerful tool in an endurance runner's arsenal, but their effectiveness hinges on strategic timing and proper accompanying practices. For runs exceeding 60-75 minutes, begin fueling proactively after the first 45-60 minutes, and then consistently every 30-45 minutes with water. Always prioritize training your gut, understanding your individual needs, and integrating gels as part of a comprehensive fueling strategy to optimize performance and prevent fatigue.