Fuelling Your 13.1 Miles with Confidence

Crossing the finish line of a half marathon feeling strong is one of the most rewarding experiences for any runner. While consistent training and a sensible pacing strategy are vital, your fuelling plan can be the difference between maintaining your pace to the end and fading in the final miles.

Energy gels are a popular choice for runners looking to maintain steady energy during a half marathon, but many wonder how many they actually need to take to feel their best on race day.

Why You Need Fuel During a Half Marathon

A half marathon, covering 13.1 miles, can take anywhere from 1.5 to 3 hours, depending on your pace and experience level. During this time, your body primarily uses glycogen stored in your muscles and liver as its main source of fuel. However, according to the British Dietetic Association, these glycogen stores can start to deplete after around 60 to 90 minutes of continuous exercise.

When glycogen levels run low, you may feel your energy dip, your legs grow heavy, and your mental focus fade, making it harder to maintain your target pace. Taking energy gels during your race helps keep your blood glucose levels stable, which can delay fatigue and support a strong finish.

How Many Gels Should You Take?

The general guidance for endurance events is to consume between 30 to 60 grams of carbohydrates per hour during exercise lasting longer than 90 minutes. Most energy gels provide around 20 to 25 grams of carbohydrates per serving, meaning that taking two to three gels during a half marathon will meet the needs of many runners, depending on race duration and pace.

For example, if you are aiming to finish your half marathon in around 1 hour and 45 minutes, you might take your first gel at around 40 to 45 minutes into your race, followed by a second gel at around 1 hour and 20 minutes. If you anticipate a finish time closer to 2.5 hours, you might consider a third gel around the 2-hour mark to help sustain your energy levels through the final miles. Every runner’s needs are slightly different, so it is important to listen to your body and practice this strategy during your training.

Timing Gels for Maximum Benefit

Taking your first gel before you begin to feel tired is essential. Waiting until you feel your energy dropping may mean it is too late for the gel to work effectively, as it can take around 10 to 15 minutes for your body to absorb and utilise the carbohydrates. Aim to take your first gel around 40 to 45 minutes into your race, then continue with another gel every 30 to 40 minutes as needed.

It is also important to pair your gels with water to help with digestion and absorption. Without adequate hydration, gels can sit heavily in your stomach, which may lead to discomfort during your run. Plan to take your gels near water stations during your race or carry your own hydration to support comfortable fuelling.

Pre-Race Fuelling Considerations

Your fuelling plan should not start at the first gel during your race but with a carbohydrate-rich breakfast two to three hours before your run. This helps to top up your glycogen stores and can reduce the reliance on mid-race fuelling. Some runners also find it helpful to take a gel 10 to 15 minutes before the race begins, particularly if they have not eaten recently, to give their blood glucose levels a gentle boost before the start.

Practising Your Strategy During Training

The best way to find out how many gels you need for your half marathon is to practise your fuelling strategy during your long training runs. This allows you to test the type of gel, timing, and the amount that your body tolerates well. Training your gut to handle fuelling during runs is just as important as your physical training and can help avoid surprises on race day.

Choosing the Right Gel for Your Race

Selecting an energy gel that sits well with your stomach is key. Many runners find that natural, fruit-based gels are easier to digest and taste better than synthetic alternatives filled with artificial sweeteners and preservatives. A gel with a clean ingredient profile can make it easier to stick to your fuelling plan during your run, improving your comfort and confidence during your race.

Purendure’s fruit-based, vegan-friendly energy gels are designed to deliver steady energy without artificial additives, helping you fuel your half marathon naturally while being gentle on your stomach.

Takeaway

For most runners, taking two to three energy gels during a half marathon helps to maintain energy and avoid fatigue in the later stages of the race. Practising your fuelling

plan during training, timing your gels proactively, and choosing gels that align with your digestive comfort will help you feel strong and confident on race day.

Ready to Fuel Your Half Marathon Naturally? Explore Purendure’s fruit-based energy gels and discover clean, effective fuelling to support your training and race day.

Further Resources

How to fuel for a half marathon 

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