Running Gels 101: What’s in them, why they work, and how to choose the right one
Let’s talk about running gels – the sticky little sachets you’ve probably seen passed around at races or stuffed into the waistband of someone ahead of you on the trail.
Once a niche product for hardcore marathoners, running gels have become a go-to fuel source for everyday runners across Australia. And for good reason: they’re compact, quick to use, and can mean the difference between cruising home strong or bonking hard at kilometre 18.
Why are running gels so popular?
In short it’s because convenience meets performance. They are easy to carry, consume and generally affordable. In line with the boom in running and endurance events, Australia’s energy gel market is projected to reach USD 13.1 million by 2035. Globally, it’s a similar story, with more runners turning to gels as part of a smarter fuelling strategy.
More options on shelves – from natural blends to vegan and caffeine-free varieties – mean runners can now find something that suits their stomach and their goals.
What’s actually in a gel?
While often marketed as ideal for performance, it’s important to clock that not all gels are created equal.
Jack Bennet, founder of Australian brand RunX Nutrition advises athletes that, “Fewer ingredients usually means fewer gut issues, so look for natural carbohydrate sources that are easy to digest, like honey.”
“Most mainstream gels rely on maltodextrin, artificial sweeteners, and other heavily processed carbs. While they deliver quick energy, they’re also the reason many runners end up with a churning gut mid-race.”
“RunX, by contrast, is made with 100 per cent natural Australian honey, plus a touch of purified water for smoother texture. Honey doesn’t just taste better – it contains natural enzymes that support digestion.”
The pros and cons of using gels
What’s great
- Fast energy when your glycogen stores start to dip – especially in runs over 60–90 minutes
- Small and portable, easy to stash in a pocket or bra
- Controlled dosing, especially helpful for race day
- Plenty of options: caffeine, electrolytes, vegan, gluten-free – you name it
What to watch out for
- GI distress is real if the ingredients don’t agree with you
- Too many products at once (gels + drinks + bars) can overload your gut
- Cost adds up especially with a premium or natural brand.
How to use gels without upsetting your stomach
The key? Practise early, start simple, and always take with water. Here’s a guide to get you going:
- Start fuelling around 30 minutes into your run, then top up every 30–40 minutes
- Aim for 30–60g of carbs per hour, depending on effort and gut tolerance
- Always take gels with a good mouthful of water—they’re concentrated and need help to digest
- Stick to one fuel system (don’t mix five different things on race day)
- Train your gut just like your legs – use your long runs to test what works
Why it matters
Fuelling isn’t just for elites. It’s for every runner who wants to finish strong, avoid the dreaded fade, and recover well after a long session. And as more of us look for cleaner, natural options, brands like RunX are leading the way – proving you don’t have to choose between performance and gut comfort.
As Jack Bennet puts it, “The future is clean, natural, functional ingredients that fuel without compromise.”
Gels to try
RunX Nutrition Fuel Shot Honey Hit 45g: This natural energy gel is designed to be gut-friendly and fast-absorbing, making it easy to digest without the risk of a crash.
Fueler Isotonic Gel 60ml: These gels are designed to provide a quick and powerful supply of carbohydrates to muscles, delivering a surge of energy and endurance. The isotonic formula means they can be consumed without water.
Pure Fluid Energy Gel – Orange 30g: A premium natural energy gel designed to provide fast fuel during exercise in a no-fuss easy-to-use way, using real ingredients, carbohydrates and electrolytes.