A half-marathon pushes your endurance, pace, and fuelling strategy. If you want to perform at your best over 21.1 km, energy gels can play a key role in helping you stay energised and avoid hitting the wall.

Here’s how to use running gels effectively for a half-marathon.

Why Use Energy Gels?

During a half-marathon, your body burns through glycogen, your main source of fuel. Energy gels provide quick-digesting carbohydrates that help keep blood glucose levels steady and delay fatigue.

How Many Gels Do You Need?

This depends on your pace and total run time, but a general guide is:

• Take 1 gel every 30–45 minutes

• That’s around 2 to 3 gels for a typical half-marathon

• You can take your first gel around 30 minutes in, then another every 30–40 minutes

Pro Tip: You don’t need to take a gel at the start line. Eat a carb-rich meal 3–4 hours before, then begin fuelling mid-race.

Isotonic Gels = No Water Needed

FUELR Isotonic Gels are perfect for half-marathons because they’re light on the stomach and don’t require water to digest. That means no bloating or discomfort, just fast, clean energy when you need it most.

What About Caffeinated Gels?

Caffeine helps boost alertness and reduce perceived effort. Use a caffeinated gel mid-race or in the final 5K for a mental and physical lift. Most runners benefit from 1 caffeine gel during a half.

Here's a simple Half-Marathon Gel Guide:
✔ Take 2–3 isotonic gels over the race
✔ One isotonic gel every 6km.
✔ Add 1 caffeinated gel when you feel is needed.

Train with your fuelling strategy during long runs so your body is used to it on race day.

Fuel smart. Run strong. Explore our full range of FUELR Isotonic and Caffeinated Gels, trusted by runners pushing for PB's and beyond.