One of the weirdest things about running longer distances is realising you have to eat mid-run. Not because you’re hungry, but because if you don’t, your legs stop cooperating and your brain starts questioning all your life choices.
When I first started training for a half marathon, I assumed energy gels were something for ultra-runners, or the kind of people who use words like “tempo run” and mean it. But as I started pushing past the 10K mark regularly, I noticed a trend — my legs would be fine for the first 45 minutes, and then somewhere around the hour mark, everything just… dipped.
Energy. Mood. Coordination. All gone.
So I started experimenting with gels. And like a lot of people, I quickly discovered the truth: they work — but they can also absolutely wreck your stomach.
Why Gels Matter on Longer Runs
When you’re out there for more than an hour, especially at a consistent effort, your body starts to burn through its glycogen stores. That’s the fuel your muscles and brain rely on. Once it runs low, you hit what runners politely call “the wall.” I prefer to call it “the moment your legs betray you.”
Energy gels are a quick way to top those stores back up. They’re concentrated carbs in a small packet — easy to carry, easy to take in. The idea is simple: keep your energy steady so you can keep moving.
In theory, brilliant. In practice? Mixed results.
The Digestive Reality
Here’s the bit no one really tells you until you’ve had to jog-waddle home clenching everything: some gels are absolutely brutal on the gut.
I tried a few popular brands early on, and while they gave me a decent energy boost, they also gave me something else: 30 minutes of uncomfortable cramping followed by a desperate hunt for a public toilet.
Turns out midlife digestion isn’t built for syrups full of artificial sweeteners and mystery ingredients squeezed into your stomach at pace.
I started spacing them out, sipping more water, taking smaller doses — all the usual advice. Still got the dreaded gut grumble most times. It wasn’t enough to stop me running, but it definitely made me question whether the gel was worth it.
What’s Worked for Me: Kendal Mint Gels and Bars
Eventually, after reading forums, speaking to other runners, and doing a bit of trial and (unpleasant) error, I found something that actually works for me: Kendal Mint Co. gels and bars.
They’re mint flavoured — which I wasn’t sure about at first — but that actually seems to help. Something about the mint makes them feel less sickly than the super-sweet ones I’d tried before. More importantly, they don’t upset my stomach. At all.
They go down easily, don’t leave a weird aftertaste, and I’ve had zero digestive issues since switching to them. I’ve also tried their energy bars on slower long runs and they’ve been just as kind to my gut.
I’m not saying they’ll work for everyone, but if you’re struggling like I was, they’re worth a try.
When I Take Them (And How I Space It Out)
Everyone’s different, but what’s working for me so far looks something like this:
- Before a run: If I’m going out for 10K+, I’ll eat something light about an hour before. Porridge, toast, banana — nothing too adventurous.
- During the run: Around the 45-minute mark, I take my first gel. Then one every 30–40 minutes after that, depending on how I feel.
- With water: Always with a few sips of water. This seems to help digestion and prevents that thick, stuck-in-the-throat feeling.
I’ve also started carrying a couple of gels even on shorter runs, just in case I feel like pushing it further. Worst case, I don’t need them. Best case, I’m not stranded 8K from home, full of regret.
A Few Lessons I’ve Learned (The Hard Way)
1. Don’t try new gels on race day
Obvious advice, but worth repeating. Always test gels on your training runs first. You don’t want your half marathon memories to include a portaloo and a sense of shame.
2. Timing matters
Don’t wait until you feel wrecked to take your first gel. They take 10–15 minutes to kick in. Think of it like fuelling before you need it, not after.
3. Water is your friend
Don’t knock back a gel and then wait 10 minutes to drink. Wash it down straight away to help your body absorb it — and to avoid the syrup-mouth feeling.
4. One brand’s “easy on the stomach” isn’t universal
Just because something works for everyone else doesn’t mean it’ll work for you. I tried one “natural” gel that had me doubled over by mile eight. Go by your own gut — literally.
Are Gels Necessary?
Not always. If you’re running for less than an hour, you probably don’t need them unless you’re pushing the pace or haven’t eaten.
But once you start doing 90-minute training runs, or if you’re racing anything longer than 10K, they can be a game changer — if you find the right ones and time them properly.
They’re not magic. They won’t make a tough run feel easy. But they do help you avoid that crashy, foggy, sluggish final third where you question why you ever signed up for this nonsense in the first place.
Final Thoughts: My Gut Approves (Finally)
I used to dread the idea of fuelling mid-run. Not because I didn’t believe in the science, but because I didn’t trust my stomach to cooperate.
Now that I’ve found something that works for me — gels that don’t taste awful and don’t cause chaos — I actually look forward to the moment I take one. Not just for the energy boost, but because it feels like a small, well-earned bit of insurance for the rest of the run.
Training for a half marathon in your 40s means doing things properly. Not perfectly, but intentionally. Gels are part of that for me now — and thankfully, no longer something I fear.
Just something I carry, use when I need to, and trust not to ruin my weekend.