Lauren HollandBy Lauren Holland

Updated November 2026

Energy gels for running in NZ are concentrated carbohydrate packets designed to top up your fuel during runs longer than about 60 to 75 minutes. Most runners aim for roughly 30 to 60 grams of carbohydrate per hour, starting around the 45 to 60 minute mark and repeating every 30 to 45 minutes. Test them in training before you rely on them on race day.

Why Gels Help on Longer Runs

Your body stores only a limited amount of glycogen in your muscles and liver. For most trained runners that supply covers somewhere in the range of 90 minutes to two hours of hard effort before fatigue starts to creep in. A gel delivers fast-absorbing carbohydrate in a small, easy-to-carry package, so you can keep glycogen from running out and hold your pace later in the run.

Shopping for one? See our guide: 6 Best Energy Gels for Ultra Running: Our Picks Compared (2026).

Factors That Affect How Gels Work for You

Three things matter most: how much carbohydrate you take, how quickly you take it, and how your gut handles it. Gels with a mix of glucose and fructose are often better tolerated at higher intakes than single-sugar gels, because they use more than one absorption pathway. Pace and temperature also play a role. Hot, humid conditions in parts of New Zealand’s north, or cold, wet conditions in the south, can change how much fluid you need alongside your gels.

Caffeine is another variable. Some gels include it, which can help in the final stages of a race, but it can also upset your stomach or disrupt sleep if you take it too late in the day. If you are unsure, check the label and start with a caffeine-free option during training.

What to Do About It

Practise with the exact gel you plan to race with. Gut training is the fastest way to avoid stomach trouble on the day.

  1. Start with one gel at around 45 to 60 minutes into a long training run, then add more as your gut adapts.
  2. Take each gel with a few sips of water, not a full bottle, to reduce bloating.
  3. Aim for steady intake rather than large doses. Spacing gels evenly is easier on your stomach.
  4. Carry gels in a pocket or race belt you have already used, so you are not fumbling with new kit mid-run.
  5. Check the packet for the grams of carbohydrate per serving, then calculate your hourly total before you start.
  6. Stop and rest your stomach if you feel nauseous, and talk to a sports dietitian or your doctor if you have ongoing digestive issues.

For more on timing and dosing, see When to Use Energy Gels Running: Timing, Dosing and Race-Day Tips and Energy Gels Before Running: When to Take Them and How Much. If you are comparing formats, Energy Chews vs Gels for Running (2026): Which Is Better for Long Runs? covers the trade-offs.

What We’d Use

A well-known option for runners is the SiS GO Energy Gel, which is widely used by endurance athletes for its simple carbohydrate formula. View on Amazon

The Maurten Gel 100 is another popular choice among marathoners, designed for a gentler stomach experience at higher intakes. View on Amazon

FAQ

How many energy gels should I take on a long run?

Most runners take between two and four gels over a two-hour run, depending on the carbohydrate content per gel and their own tolerance. Check your gel’s label and aim for the hourly target you have tested in training.

Can I take energy gels without water?

You can, but many runners find a few sips of water helps the gel go down and reduces stickiness. Carry water on longer runs, especially in warm weather.

Should I take gels if I am only running 10K?

For most runs under about 60 minutes, your existing glycogen stores are enough, and gels are not needed. Save them for longer sessions and race-pace efforts beyond an hour.

Ready to choose one?

Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.