The Beginner’s Guide to Gels & Supplements for Your First 10K or Half Marathon

So, you’ve signed up for your first race—a 10K or maybe even a half marathon. You’ve got your training plan, your shoes are broken in, and you’re starting to feel like a runner. But there’s one thing that might still feel like a mystery: nutrition on the run.

Should you take gels? Are sports drinks enough? What about those chews, tablets, or electrolyte powders? Don’t worry—you’re not alone in wondering how to fuel for your first big race. Let’s break it down into simple, actionable advice that you can test out during training.

Why You Need to Fuel

For a beginner, it’s tempting to think, “I’ll just power through with water.” That might work for a shorter run, but for races like a 10K or half marathon, your body’s energy stores will start to deplete.

Here’s why:

• Glycogen: This is your body’s primary fuel source for running. You have enough for about 60–90 minutes of moderate activity. After that, glycogen starts to run low, and you risk hitting “the wall.”
• Electrolytes: When you sweat, you lose not just water but also electrolytes like sodium, potassium, and magnesium. Without them, you’re at risk of cramps, fatigue, and even dizziness.

The goal isn’t to replace everything you’re burning—it’s to keep your energy and electrolyte levels steady enough to finish strong.

Fueling Basics: Gels, Chews, Drinks, and More

Energy Gels

These are the most popular choice for runners. They’re small, easy to carry, and pack a quick hit of carbohydrates (usually 20–30g per packet).

• Pros: Fast absorption, lightweight, and effective.
• Cons: Can upset your stomach if taken too quickly or without water.

Chews or Gummies

These are like candy with a purpose. They’re a fun, chewable alternative to gels and provide similar carbs per serving.

• Pros: Easier on the stomach for some runners, and you can take them gradually.
• Cons: Bulkier to carry and require a bit more effort to eat while running.

Electrolyte Drinks or Tablets

These focus on replacing lost electrolytes rather than carbs. They’re a great complement to gels or chews, especially in warm weather.

• Pros: Easy hydration and electrolyte replacement in one.
• Cons: Most don’t provide enough carbs to serve as your primary fuel source.

Bars

Best for slower-paced events or post-run recovery. They’re too heavy for most people to eat mid-race but can work for long training runs if broken into smaller pieces.

How to Practice Fueling During Training

Start Early

Fueling is a skill, and your stomach needs time to adjust. Practice taking gels or chews during your long runs—the ones closest in duration to your race.

Hydrate Alongside Your Fuel

Most gels need to be taken with water to aid absorption and avoid GI distress. Plan to drink a few sips immediately after swallowing a gel.

Find Your Timing

As a general rule:

• 10K: You might not need gels, but if you’re running for over an hour, one gel around the halfway point can provide a boost.
• Half Marathon: Plan to take one gel every 45–60 minutes, starting 30–40 minutes into the race.

Experiment with Brands and Flavors

Not all gels are created equal. Some are thicker, some are sweeter, and some have caffeine. Try a few brands during training to find one that works for your stomach and taste buds.

Race Day Fueling Strategy

Pre-Race Nutrition

• Morning Meal: Eat a light, carb-focused meal 2–3 hours before the race. Think oatmeal, a banana, or toast with peanut butter.
• Pre-Race Snack: If your start time is several hours after breakfast, have a small snack (like half a banana or an energy chew) 30–60 minutes before the gun goes off.

During the Race

• 10K: If you’re running under an hour, focus on hydration at water stations. For longer times, take one gel around the halfway point.
• Half Marathon: Plan for 2–3 gels or chews, spaced every 45–60 minutes. Use aid stations to drink water or electrolyte drinks.

Listen to Your Body

If you feel your energy dip or your legs getting heavier, it’s a sign to fuel up. Don’t wait too long—by the time you “feel” the crash, you’re already low on glycogen.

Avoiding Common Fueling Mistakes

1. Trying Something New on Race Day
   Stick to the gels, drinks, and snacks you’ve tested during training. Surprises aren’t your friend on race day.
2. Taking Too Much at Once
   Overloading on carbs can lead to stomach cramps or nausea. Spread out your gels or chews and always take them with water.
3. Ignoring Electrolytes
   In warmer weather or longer races, don’t rely solely on water. Electrolytes are key to avoiding cramps and maintaining energy.

A Few Beginner-Friendly Products to Try

• Gels: GU Energy, Maurten, Huma Chia Energy.
• Chews: Clif Bloks, Honey Stinger Energy Chews, PowerBar Gummies.
• Electrolyte Drinks: Nuun, Skratch Labs, Science in Sport (SiS).
• Tablets: SaltStick Caps or Precision Hydration.

Final Thoughts

Your first 10K or half marathon is as much about learning as it is about running. Fueling might feel overwhelming at first, but with practice, it becomes second nature. Remember: start small, listen to your body, and practice during training. The right fueling strategy can be the difference between struggling through the final miles and finishing strong with a smile on your face.

You’ve got this—good luck out there!