News

If you've just signed up for your first half marathon or started running beyond 60 minutes, you've probably heard about energy gels. You've also probably wondered: do I actually need them, or is this just sports marketing?

The honest answer: for runs under 60–75 minutes, probably not. For anything longer, yes — and getting this right early will make a significant difference to your training and race performance.

Why Your Body Runs Out of Fuel

Your muscles run primarily on glycogen — stored carbohydrate in your liver and muscles. At moderate running pace, you have roughly 60–90 minutes of glycogen before stores deplete. When they do, you "bonk" or "hit the wall": pace drops, legs feel heavy, and your brain gets foggy. Energy gels are a fast-absorbing carbohydrate source that tops up your glycogen mid-run, delaying or preventing this crash.

Do You Need Gels for a Half Marathon?

If your half marathon finish time is under 1:45, you can probably get through on pre-race fueling alone — but a gel at the 40-minute mark will still help you finish stronger. If your finish time is 1:45–2:30+, gels are not optional. Plan for 2 gels minimum.

Your First Gel: What to Expect

The first time you take a gel mid-run, it might feel strange. The texture is thick, the flavor is intense, and your body isn't used to processing food while running. This is normal. Here's how to make it easier:

1. Practice in training, never race-day first — take your first gel on a long training run, not on race morning
2. Take it with plenty of water — 200ml minimum; this is the single biggest mistake beginners make
3. Start at 40–45 minutes — don't wait until you feel tired
4. Choose a light flavor first — TREKK Watermelon is the most beginner-friendly option; it's light, refreshing, and easy to take

Common Beginner Mistakes

• Taking a gel too late — by the time you feel the need, you're already behind
• Not drinking enough water with it — causes GI distress and slows absorption
• Using race day as a test — always test gels in training first
• Taking too many too fast — start with 1 per long run and build up

A Simple Starter Protocol

For your first few long runs (90 min+):

• T+40 min: 1 × TREKK Watermelon Gel + 200ml water
• T+80 min: 1 × TREKK Salted Caramel Gel + 200ml water

That's it. Two gels, two flavors, plenty of water. Once this feels comfortable, you can experiment with timing, dosing, and the full TREKK gel range.