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
Probably skip it
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 it does
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.
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 should you get 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 Energy Gels best 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.