A Runner’s Guide To Energy Gels: Timing, Tolerance And Top Picks
You’ve laced up, set off and you’re deep into your long run. But somewhere past...
Written by: Samantha Nice
Written on: August 11, 2025
Samantha Nice is a seasoned wellness writer with over a decade of experience crafting content for a diverse range of global brands. A passionate advocate for holistic wellbeing, she brings a particular focus to supplements, women’s health, strength training, and running. Samantha is a proud member of the Healf editorial team, where she merges her love for storytelling with industry insights and science-backed evidence.
An avid WHOOP wearer, keen runner (with a sub 1:30 half marathon) hot yoga enthusiast and regular gym goer, Samantha lives and breathes the wellness lifestyle she writes about. With a solid black book of trusted contacts (including some of the industry’s leading experts) she’s committed to creating accessible, well-informed content that empowers and inspires Healf readers.
- 1. What do energy gels actually do?
- 2. What’s actually in an energy gel?
- 3. When should you take a gel and how much do you need?
- 4. When should you change your gel strategy?
- 5. How do you know if a gel works for you?
- 6. Common mistakes and how to avoid them
- 7. Choosing the best energy gels… or alternatives
