Best Energy Gels for a Half Marathon: How to Fuel Smart on Race Day

Why Energy Gels Matter for a Half Marathon

Running 13.1 miles puts a serious demand on your body’s energy reserves — especially if your goal is to race hard, PR, or simply avoid bonking before the finish.

During a half marathon, your body primarily burns carbohydrates. But after about 60–90 minutes of steady effort, those carb stores start to run low. That’s where energy gels come in: they’re a fast, efficient way to top off your glycogen stores and keep your energy up.

Do You Need Energy Gels for a Half Marathon?

The answer depends on a few factors:

• Your finish time – If you’re running 90+ minutes, you’ll likely benefit from fueling mid-race
• Your pre-race meal – Even a solid breakfast won’t carry you through the full distance
• Race intensity – The harder you push, the faster your body burns fuel
• Weather – Hotter temps = faster carb depletion

Bottom line:
If you expect to run longer than an hour, yes, energy gels can help maintain performance, prevent fatigue, and make the final miles feel way less miserable.

How Many Energy Gels Should You Take?

Most sports nutrition experts recommend 30–60 grams of carbs per hour during endurance events.

You don’t need to down them all at once. Spacing your gels throughout the race helps avoid spikes, crashes, and GI issues.

When Should You Take Energy Gels During a Half Marathon?

Here’s a sample schedule based on a 2-hour finish:

• Gel #1: 30–40 minutes in
• Gel #2: 75–90 minutes in
• (Optional) Gel #3: 100–110 minutes in if you’re pushing toward 2+ hours

Tip: Take your gel just before a water station so you can wash it down. Most gels need 3–4 sips of water to digest smoothly.

Best Energy Gels for Half Marathon Runners

Here are some top-rated energy gels we recommend for the half marathon distance. Each has a unique formula, texture, and flavor profile — so find what works best for you.

⚠️ Not all gels are created equal. Check the label for:

• Carb amount
• Caffeine content
• Electrolyte levels
• Ingredients (especially if you’re sensitive to maltodextrin, fructose, or artificial flavors)

How to Practice With Energy Gels Before Race Day

The #1 mistake new runners make is saving their fueling strategy for the race. That’s risky.

Here’s how to train your gut and dial in your plan:

1. Use gels during your long runs
   • Try taking them at the same time you will on race day
2. Test different brands and textures
   • Some are syrupy, others more gel-like or fruity
3. Pair them with water
   • Especially if they’re not isotonic
4. Note any GI discomfort
   • If you feel bloated, cramped, or nauseous, try a different formula

Pro tip: Don’t test something new on race day. Stick with what worked during training.

Where to Carry Your Gels

Carrying 2–3 gels is usually manageable with:

• A running belt
• Pocketed shorts
• Arm sleeves with stash pockets
• Pinning them to your bib (some gels have tear tabs)

Don’t rely on course-provided gels unless you’ve tested the exact brand/flavor before. It’s not worth the gamble.

Race Day Tips for Gel Success

• Label your gels with mile markers or times to remind yourself when to take them
• Take small sips of water, not gulps, to avoid sloshing
• Don’t wait until you’re tired — by then, it’s too late
• Trust your plan — if you’ve trained with it, it’ll work

Final Thoughts

Energy gels aren’t magic, but they can make a huge difference on race day when used properly. For half marathon runners, a smart fueling strategy usually means 2–3 well-timed gels, taken with water, and practiced ahead of time.

Check out more guides by clicking the button below…
Or, Sensitive Stomach? Check out our guide: Gels for Sensitive Stomachs if you’ve had trouble with digestion in the past.