Gear / Nutrition
Energy Gels
— Not for beginners. Gels are fuel for efforts over about 90 minutes. For the distances and durations beginners run, water and a normal diet are plenty.
How useful for a beginner
Situational
Essential for long-distance racing, irrelevant for beginners. The benefit kicks in at durations most beginners won't reach for months or longer. Using them on a 5k does nothing but spend money and risk an upset stomach.
What do energy gels for runner do?
Energy gels deliver fast-absorbing carbohydrate during long efforts, topping up the glycogen your muscles burn through over time. They genuinely help in events lasting beyond roughly 75 to 90 minutes, such as half marathons, marathons and long training runs, by staving off the 'wall'. Below that, your body already has enough stored fuel.
Does I need energy gels if I'm using bicarb soda? (Sodium Bicarbonate)
Yes, energy gels and bicarb soda fundamentally do different things and are interchangeable.
Energy Gels, like those you'd typically use for marathons, are primarily designed to replenish carbohydrates lost during longer runs, allowing you to run for longer before crashing. Most gels contain a mix of different types of carbs so that your body can get them into the muscles as quickly, without your gut becoming a bottleneck.
Bicarb soda / sodium bicarbonate however, contains no carbohydrates, so fundamentally can't do the same thing as an energy gel. Sodium bicarbonate instead helps you perform better by neutralising the chemicals in your blood and muscles that contributes to the feeling of fatigue.
Check out my take on this if you're interested in learning more about bicarb soda for runners,
How do I know which energy gel would be best for me?
There is only one way to know for sure what gel works best for you, trial and error. If you're training for a marathon or another run that would need gels, you need to be training with the gels you plan to use.
Trying out various gels in training is the only way to get a good idea of what works for you..
Do beginners need energy gels?
No. For runs under about an hour to 90 minutes, you have all the fuel you need on board already. Beginners almost never train long enough for gels to matter. Save them for when you're building toward a half or full marathon.
When do I need to take running energy gels?
When your long runs start pushing past 75 to 90 minutes, typically half-marathon training and beyond. At that point, practise with them before race day so your gut is used to them.
Who are running energy gels for?
Runners doing long training runs or racing half-marathon distance and up. Not 5k or 10k beginners, and not for everyday runs of any kind.
The catch
Gels can upset your stomach if you're not used to them, so never trial a new one on race day. And the premium brands aren't meaningfully better than cheap carbs for most runners.
Buy this instead
Nothing, yet. Water and your normal meals cover everything a beginner's runs demand.