Fuel with energy gels on runs over 60 minutes

What to Do

For runs exceeding 60-90 minutes, take an energy gel or chews every 30-45 minutes to maintain blood sugar and glycogen levels. Target 30-60g of carbohydrates per hour of running.

Why It Works

Your body stores roughly 90 minutes of glycogen. Beyond that, performance drops dramatically ("hitting the wall"). Energy gels deliver rapidly absorbed carbohydrates to sustain energy output. Popular options include GU Energy Gel (22g carbs, ~$1.75), Maurten Gel 100 (25g carbs, hydrogel technology, ~$3.75), and Clif Bloks chews (24g/3 pieces, ~$2.50).

Tips

• Always practice fueling during training — never try new products on race day
• GI distress is common when first using gels — start with half a packet
• Take gels with water, not sports drink (avoids carbohydrate overload)
• Spring Energy uses real food ingredients if you prefer less processed options