When Should You Take an Energy Gel During a Long Run?

Avoid Hitting the Wall

You’re cruising through your long run feeling strong, until suddenly your legs feel like lead and your energy disappears. Your pace drops, your mind fogs, and every step feels harder than it should. This is what runners call “hitting the wall.” It happens when your body’s stored energy runs low.

Energy gels can help you avoid this, but only if you take them at the right time. Taking them too late means your glycogen stores may already be depleted. Taking them too early can be unnecessary or uncomfortable. Knowing when and how to fuel during a long run is the key to staying steady, focused, and strong to the finish.

Why You Need Fuel on Long Runs

When you run, your body draws on glycogen, a stored form of carbohydrate found in your muscles and liver. According to the British Dietetic Association and recent insights from Live Science, these glycogen reserves can start to run low after about 60 to 90 minutes of continuous effort, especially during moderate to high intensity runs.

Once glycogen stores are depleted, your body is forced to slow down or rely more heavily on fat as fuel. While this shift can help you keep moving, it is not efficient for maintaining pace. It is also when “the wall” tends to appear. Your legs feel heavy, your concentration dips, and your body starts to resist forward motion.

How Energy Gels Support Performance

Energy gels provide a quick, easily digestible source of carbohydrates, usually offering around 20 to 25 grams per serving. Because they are absorbed faster than solid food, they are especially useful during runs when you need a rapid energy boost without slowing down. Your body can absorb 30g fructose and 60g glucose per hour.

By taking a gel before your glycogen stores run low, you help your body maintain blood glucose levels and delay fatigue. This helps preserve stored glycogen for later in the run and keeps your energy and focus more stable throughout.

When to Take Energy Gels During Your Run

Most sports nutrition experts recommend taking your first gel around 45 minutes into your run. This helps top up your energy levels before your body dips too far into its reserves. After that, you can take another gel every 30 to 40 minutes depending on the length and intensity of your run.

For runs longer than 90 minutes, the general advice is to consume between 30 to 60 grams of carbohydrates per hour as your body can absorb 30g fructose and 60g glucose per hour.

For example, if you're planning a two-hour run, a simple strategy might be:

· First gel at around 40 minutes

· Second gel at around 1 hour and 20 minutes

This approach helps you maintain a steady energy supply and avoid the sudden crash of glycogen depletion.

The Role of Hydration When Taking Gels

What About Fasted Running?

Fasted running, or training without eating beforehand, is sometimes used for metabolic adaptation. However, it is not recommended for long runs. Without fuel, your body taps into muscle protein and fat for energy, which may compromise performance and recovery.

To train well and recover effectively, fuelling properly is key. Energy gels offer a quick and effective way to support your body during long runs while keeping your training quality high.

Practise Your Gel Strategy in Training

Never try a gel for the first time on race day. Use your long training runs to test timing, flavours, and how your stomach responds. Start small with one gel and water on a medium-length run, then adjust based on your body’s feedback.

With time, you will find the approach that works best for you.

Why Choose Natural, Fruit-Based Gels?

Many traditional gels contain artificial flavours, preservatives, and ingredients like maltodextrin that can be hard on your digestive system. Natural, fruit-based gels, like those from Purendure®, use simple, real ingredients that offer energy without unnecessary additives. They are also easier on sensitive stomachs, which is especially helpful during longer runs.

Takeaway

Timing your gels correctly can be the difference between powering through your run or hitting the wall halfway through. By fuelling proactively, staying hydrated, and practising your strategy in training, you will give your body the support it needs to run stronger, longer, and with more confidence.

Ready to fuel your next long run with something that’s natural, simple, and effective?

Explore Purendure® Real Fruit Energy Gels