Marathon Fueling Strategy: What Gels to Use and When

Race Day Fueling Strategy

In the Lydiard Method, runners don't use gels during training runs — except in the final 4-5 weeks before their goal race. During base building, the goal is training your body to burn fat efficiently, its most productive and sustainable energy source. Introducing gels short-circuits that adaptation by supplying quick carbohydrates instead.

When it is time to practice fueling, we recommend testing several options during moderate-length training runs to identify any digestive distress and gauge how each gel affects your energy levels. Never try something new on race day.

Choosing the Right Gel

The chart below compares four gel brands. Maurten has the highest carb count and is all-natural — its calcium content allows it to pass directly through the stomach to the intestine, where it's broken down and absorbed quickly. Huma is also all-natural and fruit-based. GU and Maurten absorb differently, so the right choice depends on your digestive system and projected race time.

Everyone responds differently to gels, so test each well before race day. We carry multiple flavors in most brands — Maurten is the exception, available only in a neutral, unflavored form.

Not sure which gel is right for you? Stop in and talk with our coaches — we'll recommend a fueling strategy based on your target race time and the brands that work best for your system. Shop our full selection of running gels.