Running with Energy Gels: Your Most Common Questions, Answered
Are you a runner looking for a natural, effective way to fuel your next run? Whether you’re gearing up for your very first half marathon, eyeing a marathon PR, or just looking to feel stronger on your weekend long run, finding the right fueling strategy is a total game-changer. When you’re pushing through those miles and your energy starts to wane, a high-quality energy gel can help you stay steady, focused, and powerful. But not all gels are created equal. At MUIR Energy, we’re all about fueling simply and naturally—our gels are 100% organic, vegan, and gluten-free, packed only with ingredients you can recognize and trust. No funky preservatives, no artificial junk, just clean, real-food energy to keep you moving forward.
Below, we’ve put together some common questions runners often have about energy gels. Consider this your go-to guide on when to use them, how many to take, what’s inside them, and how MUIR Energy can help you fuel your journey, every step of the way.
What are running gels?
Running gels are essentially pocket-sized power packs designed to give endurance athletes a quick, easily digestible source of energy. Instead of pausing to chew through bars or lugging around heavy snacks, you can squeeze a gel mid-stride and get a fast hit of carbohydrates to keep your body cruising. With MUIR Energy, we take it a step further by making gels that are not only 100% organic, vegan, and gluten-free, but also loaded with simple, real-food ingredients—fruits, nut butters, and a hint of sea salt—so your stomach stays happy while your legs keep turning over.
What do running gels do?
Imagine you’re chugging along at mile 10, 15, or even 20, and that strong, fresh feeling you had at the start line is starting to slip away. Running energy gels give you a swift dose of easily accessible carbs, helping maintain steady blood sugar levels and warding off that heavy-legged, head-foggy feeling known as “the bonk.” Think of them as a quick pit stop for your muscles—no waiting around, just peel, squeeze, and go, so you stay fueled and focused all the way to the finish line.
What is energy gel for runners?
Energy gel is a concentrated form of easy-to-digest carbohydrates, often blended with electrolytes and sometimes caffeine, all packaged into a quick-to-consume pouch. It’s portable fuel designed with your active lifestyle in mind. With MUIR Energy, you’re not just getting a “sports product”—you’re getting real food. Everything inside our gels is chosen to support your performance and overall well-being. We skip the artificial flavors and processed fillers, delivering a smooth, natural taste using real ingredients that are organic, vegan, and gluten free that won’t leave you feeling weighed down.
Do energy gels work?
Yes! Countless marathoners, ultra runners, triathletes, and other endurance athletes rely on gels to power through tough workouts and races. Research and real-world experience back up their effectiveness. They provide the quick energy you need to stay mentally sharp and physically on point. Of course, everyone’s different, so we always recommend practicing with gels during training runs. By experimenting with MUIR Energy gels ahead of time, you’ll know exactly how they make you feel and how often to use them on race day.
When to take energy gels?
A common starting guideline is to take your first gel about 30–45 minutes into your run, then follow up with another every 30–45 minutes. This approach ensures you’re topping up your energy stores before they dip too low. But remember, this isn’t one-size-fits-all—some runners might find they need energy sooner, while others can space them out a bit more. Your training runs are the perfect opportunity to tweak timing, so that by the time you’re at the start line, you’ve got a fueling schedule dialed in that feels natural and effective.
How many gels for a marathon?
In a marathon, most runners find that 3–5 gels do the trick. For example, you might take one around the half-hour mark and then continue every 30–45 minutes. This keeps your energy levels humming along so you can focus on your pace, form, and those all-important mental cues. Use your long training runs to experiment. Maybe you feel better with four gels total instead of five, or you need them slightly earlier—listen to your body and adjust accordingly.
How many gels for a 3-hour marathon?
A 3-hour marathon pace is no joke—you’re pushing a steady effort for a substantial length of time. Fueling wisely can make the difference between hitting your time goal and fading in the final miles. For a 3-hour finish, consider around 4–5 gels. Start with one right at the gun or just before, then another every 30–40 minutes. Training runs at marathon pace are the place to play with your fueling timing so you know exactly what your body responds to best.
How many gels for a 5-hour marathon?
A 5-hour marathon demands that you stay out on the road longer, which means fueling even more consistently. Aim for about 5–7 gels, starting around 30–45 minutes in and then roughly every 40–45 minutes afterward. Think of it as slow and steady fueling for a slow and steady journey. Those consistent carbohydrate boosts help you maintain form and enthusiasm, even when the miles start stacking up and mental fatigue tries to creep in.
How many gels during a half marathon?
For a half marathon, the answer often depends on your finish time. If you’re going to be running longer than 90 minutes, 1–3 gels is a good range. Maybe start your first gel around the halfway mark (about 45–50 minutes in), then another if you’re approaching the 90-minute mark. Speedier runners finishing under 90 minutes may only need one gel—or none at all if you’ve got a hearty pre-race meal in the tank. Again, your training runs are the testing ground—try different scenarios and see how you feel.
Do you need gels for a half marathon?
If you’re racing hard for over 90 minutes, a gel or two can give you that extra spark to maintain your pace through the last few miles. If you’re super fast and done before 1.5 hours, you might skip them without missing a beat. But many runners find that even a single gel can make a noticeable difference in how strong they feel at the finish line.
How many caffeine gels in a marathon?
Caffeine can provide a mental and physical lift, but moderation is key. Many runners find that 1–3 caffeinated gels throughout the marathon is plenty. Maybe one at the halfway point to perk you up for the latter miles, and another in the final 10K to power you through that tough stretch. Just be sure to test caffeinated gels in training—some people love the extra zip, while others might find it unsettling.
What is our energy running gels?
Typical energy gels feature easily digestible carbs (often from fruit or simple sugars), electrolytes like sodium and potassium, and occasionally caffeine. At MUIR Energy, we skip the artificial stuff and go straight to the source: organic fruits, nut butters, sea salt, and other recognizable ingredients that provide steady, long-lasting energy. Our organic energy gels are designed to taste great and sit comfortably in your stomach, so you can focus on your run and not your gut.
How long do energy gels last?
Unopened, most gels stay fresh for several months to a year—just check the best-by date on the package. Store them in a cool, dry place to maintain flavor and quality. Planning ahead means you’ll always have a stash ready for your long runs, races, or that morning you wake up wanting to tackle a new distance.
Are energy gels bad for you?
Not when used correctly! Energy gels are specifically formulated for exercise, not as an everyday snack. They’re meant to support your performance, not replace a balanced meal. By choosing a brand like MUIR Energy, which prioritizes organic, vegan, and gluten-free ingredients, you’re giving your body cleaner, more natural fuel that’s easier on your digestion. As with anything new, try it in training first. Your body will let you know if something’s off.
What are the best running gels?
The “best” running gel is the one that checks your personal boxes: taste, texture, digestibility, and ingredients you can stand behind. Many runners love MUIR Energy because our organic gels are made with real, whole-food ingredients that reflect a commitment to quality, health, and sustainability. No more choking down overly sweet or artificial-tasting goop—just clean, flavorful fuel that won’t leave you feeling gross.
How to carry gels during a marathon?
Carrying gels shouldn’t feel like a logistics puzzle. Many runners use a slim running belt, a vest with easily accessible pockets, or compression shorts with built-in storage. Test different options on your long runs to see what works best for you. The goal is quick access without fumbling, allowing you to stay in the zone and keep your stride and focus steady.
Where to buy running gels?
You can pick up MUIR Energy gels directly from our online energy gel shop, ensuring you get fresh flavors and our full variety. You’ll also find running gels at specialty running stores, sports nutrition shops, outdoor retailers, and online marketplaces. Wherever you buy, stick with reputable sources so you know you’re getting the real deal—100% organic, vegan, gluten-free fueling options that keep you in control of your performance and health. Fueling is personal, and what works for your training partner or the online running community might not be exactly right for you. The good news is, with a bit of trial and error in your training runs, you can dial in a fueling strategy that keeps you feeling confident, strong, and energized on race day. When you’re ready to add gels into the mix, MUIR Energy’s 100% organic, vegan, and gluten-free options have your back. No more stressing over artificial sweeteners or strange ingredients—just real, clean energy that supports the runner you are and the goals you’re chasing.
Lace up, fuel up, and enjoy every single mile on your journey to the finish line!
