Welcome to the ultimate guide on how to power up your runs like a pro! Whether you’re a seasoned marathoner or just starting out on your running journey, fueling properly is key to achieving peak performance. In this blog post, we’ll dive into everything you need to know about using running gels effectively and even explore some homemade alternatives for those looking for a DIY approach. So lace up your shoes and get ready to take your runs to the next level!

How to Properly Use Running Gels During a Run

When it comes to using running gels during a run, timing is everything. It’s best to consume them 15-30 minutes before you hit the road or trail, allowing your body time to digest and absorb the fuel. During longer runs, aim to take a gel every 45 minutes to an hour to maintain energy levels.

Remember to always wash down your gel with water to aid in digestion and prevent any stomach discomfort. Experiment with different flavors and brands to find what works best for you – some gels contain caffeine for an extra boost while others focus on electrolyte replenishment.

To avoid bonking mid-run, listen to your body’s cues and fuel up before hitting empty. Practice using gels during training runs so you can perfect your strategy come race day. With the right approach, running gels can be a game-changer in helping you crush those long-distance goals!

Homemade Alternatives to Commercial Running Gels

Have you ever considered making your own running gels at home? It’s easier than you think! One option is to mix honey with a pinch of salt for a quick energy boost. Another idea is blending dates with water and a dash of lemon juice for a natural source of carbohydrates. You can also try making chia seed gel by soaking chia seeds in water until they form a gel-like consistency, adding in some maple syrup or agave nectar for sweetness.

Experimenting with homemade alternatives allows you to customize the ingredients to suit your preferences and dietary needs. Plus, it can be more cost-effective than buying commercial gels in the long run. By preparing your own running fuel, you have control over what goes into your body during those intense workouts or races.

Get creative in the kitchen and see which homemade running gel works best for you!


Properly fueling your runs with running gels can make a significant difference in your performance and endurance. Experiment with different brands and flavors to find what works best for you. Remember to stay hydrated and follow the recommended guidelines for consumption during your runs.

Whether you choose commercial running gels or opt for homemade alternatives, the key is to listen to your body and give it the fuel it needs to power through those long miles. With the right strategy in place, you’ll be able to take your running game to the next level and achieve new personal bests. So lace up those shoes, grab your favorite gel, and hit the road with confidence knowing that you’re fueling like a pro!