Running gels, also known as energy gels, are carbohydrate-based supplements containing simple sugars (primarily maltodextrin) designed to provide quick energy during endurance activities.

Research on their effectiveness shows mixed results. While a 2006 study found minimal impact on half-marathon performance, a 2014 study showed marathon runners using scientifically-formulated nutrition (including gels) finished about 11 minutes faster on average.

When to Take Running Gels:

• Half Marathon: First gel at 45 minutes, then every 30-45 minutes
• Marathon: First gel at 45 minutes, then every 30-45 minutes (4-6 gels total)
• Take gels before you feel depleted, as they need time to work
• Always consume with water for better absorption

Best Practices:

1. Test gels during training, never try new ones on race day
2. Take with water to aid digestion
3. Don't exceed one gel per hour
4. Practice your fueling strategy during long runs

Potential Risks:

• Digestive issues
• Sugar crashes
• Over-reliance leading to poor overall nutrition

Carrying Options:

• Pockets
• Waistband or sports bra
• Running belt or bag
• Attached to water bottle with elastic band

Are They Safe? Energy gels are safe when used properly but shouldn't replace a balanced diet. Some contain caffeine or artificial ingredients that may not suit everyone. Success with gels depends on individual tolerance and proper usage.

For best results, develop a personalized fueling strategy during training and maintain good overall nutrition. Remember that gels are supplements to, not replacements for, proper training and nutrition.

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