Ever hit that wall mid-run, where your legs feel like lead and every step is a struggle? You probably needed the right fuel. Choosing the best energy source for your runs can feel like a maze. Should you grab a gel, chew on a gummy, or just sip an electrolyte drink? It’s confusing, and the wrong choice can sabotage your workout or even make you feel sick.
Understanding what your body needs before, during, and after a run is key to unlocking better performance and enjoying every mile. We want you to feel strong, energized, and ready to conquer that next personal best, not constantly worry about bonking out.
This guide cuts through the noise. We will break down the science in a simple way, showing you exactly which energy sources work best for different distances and times. Get ready to learn the secrets to sustained running power so you can run further, faster, and feel fantastic doing it. Let’s dive into the fuel that powers your feet!
Top Energy For Running Recommendations
- CREATED BY ATHLETES FOR ATHLETES: CLIF BLOKS are a bite-sized source of quick energy, perfect for running, cycling, or any high-intensity workouts lasting longer than an hour (packaging may vary)
- FAST FUEL WITH CAFFEINE: Portable 33-calorie cubes with 22-24g carbs per serving provide muscles with a continuous supply of energy, 25-50mg caffeine for an extra boost, and electrolytes like sodium
- EASY-TO-EAT: These great-tasting flavored energy chews have a soft, not-too-sticky texture, so they’re as tasty as they are functional
- POWERED WITH PURPOSE: Made with plant-based ingredients, including organic tapioca syrup, CLIF BLOKS are non-GMO with no high fructose corn syrup or artificial flavors
- VARIETY OF FLAVORS: Includes 8 packets in assorted varieties fit for any adventure including Black Cherry Flavor, Tropical Punch Flavor, Orange Flavor, and Strawberry Lemonade Flavor
- The Original Sports Nutrition Energy Gel designed to help athletes perform their best; 100 calories and essential electrolytes in a portable packet
- Dual source energy from maltodextrin and fructose that use non-competing pathways for efficient absorption and lasting energy whether running, biking, hiking, or skiing
- Use for training or racing year-round! Take one packet every 20-30 minutes during activity and make sure to hydrate.
- Branched-chain amino acids to help decrease muscle damage and mental fatigue
- Raspberry Lemonade is Caffeine Free, Vegan, and Gluten Free. Contains 55mg Sodium, 30mg Potassium
- DELICIOUS A classic fruit blend in a 12ct box. These grab-and-go energy gels are made for quick, sustained energy you can eat right from the package.
- ENERGY Made for pace-setters and go-getters for a quick energy boost. With 24g carbs per serving and ingredients intended for quick uptake, energy gels are the perfect portable fuel to keep you going without weighing you down
- RACE-READY Energy Gels are portable and easy to digest, making them a must-have on race day. It’s the perfect energy boost to throw in your gym bag or take with you while running and biking, or to scale up your home gym workouts
- QUALITY INGREDIENTS: USDA Organic; Carbs to boost energy; Potassium to help replenish electrolytes post-exercise; and a blend of natural sweeteners replenishes glycogen stores, improving the capacity for endurance
- PROVEN More than 2,000 pro and college teams plus a generation of endurance athletes prepare, perform and refuel with Honey Stinger to help achieve their performance goals and feel better along the way.
- DELICIOUS A Honey Stinger original and fan favorite. These grab-and-go Gold Energy Gels are made for quick, sustained energy you can eat right from the package.
- ENERGY Made for pace-setters and go-getters for a quick energy boost. With 24g carbs per serving and, energy gels are the perfect portable fuel to help you go the extra mile
- RACE-READY Energy Gels are portable and easy to digest, making them a must-have on race day. Its the perfect energy boost to throw in your gym bag or take with you while running and biking, or to scale up your home gym workouts
- QUALITY INGREDIENTS Simply honey, blended with electrolytes and B Vitamins. Non-GMO, Gluten Free; Carbs to boost energy; and potassium to help replenish electrolytes
- PROVEN More than 1,500 pro and college teams plus a generation of endurance athletes prepare, perform and recover with Honey Stinger to help achieve their performance goals and feel better along the way.
- DELICIOUS Our best-selling blend of 3 flavors in a 12ct box. Fruit Smoothie contains Cherry, Orange, & Berry flavored chews; These bite-sized soft Energy Chews are made for quick, sustained energy on-the-go
- ENERGY Made for pace-setters and go-getters for a quick energy boost; With 23g carbs per serving and ingredients intended for quick uptake, energy chews are the perfect portable fuel to keep you going without weighing you down
- RACE-READY Energy Chews are portable, poppable, and easy to digest, making them a must-have on race day; It’s the perfect snack to throw in your gym bag or take with you while running and biking, or to scale up your home gym workouts
- QUALITY INGREDIENTS An excellent source of Vitamin C; USDA Organic; Carbs to boost energy; Sodium to help replenish electrolytes post-exercise; and a blend of natural sweeteners replenishes glycogen stores, improving the capacity for endurance
- PROVEN More than 2,000 pro and college teams plus a generation of endurance athletes prepare, perform and refuel with Honey Stinger to help achieve their performance goals and feel better along the way.
- DELICIOUS Our best-selling flavor in a 16ct box. The Honey waffle has a thin layer of honey-infused filling sandwiched between two thin waffles. The perfect combo of gooey filling and crispy waffle, it’s the fuel you’ll crave while on-the-go
- ENERGY Made for pace-setters and go-getters for a quick energy boost. With 19g total carbs and ingredients intended for quick uptake, waffles are the perfect pre- and mid- workout snack to keep you going without weighing you down
- RACE-READY The waffle designed for performance. Both portable and easy to digest, it’s the perfect snack to throw in your gym bag or take with you while running and biking, or to scale up your home gym workouts
- QUALITY INGREDIENTS No artificial sweeteners, colors or preservatives; USDA Organic; Carbs to boost energy; Sodium to help replenish electrolytes post-exercise; A blend of natural sweeteners replenishes glycogen stores to boost your capacity for endurance
- PROVEN More than 2,000 pro and college teams plus a generation of endurance athletes prepare, perform and refuel with Honey Stinger to help achieve their performance goals and feel better along the way.
- REAL INGREDIENTS: Skratch Labs Energy Chews are made with real fruit, like sweet and tangy raspberries, for a refreshing burst of flavor that tastes great and fuels your workout.
- EASY TO DIGEST: Unlike sticky and gooey energy gels or blocks, our chews are designed to be easy on your stomach, with a unique drop shape that helps them digest quickly for fast and sustained energy when you need it most.
- DEVELOPED FOR ATHLETES: Whether you're running, cycling, hiking, or hitting the gym, Skratch Labs Energy Chews are the perfect fuel for athletes of all kinds. Use them during workouts or races to help maintain your energy levels and push your performance to the next level.
- VERSATILE ENERGY SOURCE: Skratch Labs Energy Chews are a great alternative to traditional energy gels and blocks, with 80 calories and 19g of carbohydrates per serving, along with both glucose and fructose to speed up the absorption of energy in your body. Perfect for quick energy during any activity.
- SKRATCH LABS QUALITY: Skratch Labs Energy Chews are made with real food, starting from scratch, to create sports nutrition that you actually want to eat. Our products taste better and feel better - because they have no artificial sweeteners, isolates, colors, or preservatives that might cause GI distress - to help you perform better.
- Variety Pack includes Lemon Sublime, Salted Watermelon, Strawberry-Banana, Jet Blackberry, Mandarin Orange; caffeine varies by flavor. All flavors Vegan and Gluten Free.
- The Original Sports Nutrition Energy Gel designed to help athletes perform their best; 100 calories and essential electrolytes in a portable packet
- Dual source energy from maltodextrin and fructose that use non-competing pathways for efficient absorption and lasting energy whether running, biking, hiking, or skiing
- Use for training or racing year-round! Take one packet every 20-30 minutes during activity and make sure to hydrate.
- Branched-chain amino acids to help decrease muscle damage and mental fatigue
The Runner’s Fuel Guide: Choosing the Best Energy for Your Run
Running takes energy. You need the right fuel to go far and feel great. This guide helps you pick the best energy products for your runs.
Key Features to Look For
When shopping for running energy, look at these main things:
- Quick Absorption: You want energy that your body uses fast. This gives you a quick boost when you need it most.
- Sustained Release: Good energy lasts a long time. It stops you from crashing mid-run.
- Electrolyte Content: Electrolytes replace salts lost through sweat. This keeps your muscles working well and prevents cramps.
- Ease of Use: Can you open it and eat/drink it easily while moving? Simple packaging is key.
Important Materials in Running Energy
The ingredients matter a lot. Most running energy uses carbohydrates for fuel. These come in different forms:
- Simple Sugars (Dextrose, Glucose): These give you very fast energy. They are great for short bursts or the end of a long run.
- Complex Carbohydrates (Maltodextrin): These break down slower. They give you steady energy over a longer period.
- Natural Sources (Fruit Extracts): Some runners prefer real food sources like dates or maple syrup for their energy gels or chews.
Also, check for sodium and potassium. These are the main electrolytes that help your body stay balanced.
Factors That Improve or Reduce Quality
Not all energy products work the same way. Here is what makes a product better or worse:
Quality Boosters:
- Balanced Carb Mix: Products using both simple and complex carbs often provide the best mix of fast and long-lasting fuel.
- Good Flavor: If it tastes bad, you will not use it. Good, light flavors are easier to stomach during hard exercise.
- Tested Formulas: Products used by many successful runners often have proven effective formulas.
Quality Reducers:
- Too Much Fiber or Fat: These slow down digestion. Eating too much of these before or during a run can cause stomach upset.
- Artificial Dyes/Sweeteners: Some runners experience digestive issues from artificial ingredients.
- High Concentration: If a gel has too much sugar packed into a small amount, your body might struggle to absorb it quickly, leading to stomach sloshing.
User Experience and Use Cases
How you use the energy depends on your run. Think about what you are doing when you choose your fuel.
Short Runs (Under 60 Minutes):
For short runs, you might not need any extra fuel. If you do, a small chew or half a gel right before you start is enough. Your body stores enough energy already.
Long Runs (Over 90 Minutes):
This is where energy products become vital. You need to replace about 30–60 grams of carbohydrates per hour. Gels are popular because they are easy to carry. Drinks are great if you need both hydration and fuel.
User Tips:
- Practice: Always try new energy products on training runs, never on race day. Your stomach needs time to adjust.
- Hydrate: Always take gels with water. Water helps the body absorb the sugar quickly.
10 Frequently Asked Questions (FAQ) About Running Energy
Q: When should I start taking energy products during a run?
A: For runs over an hour, start taking fuel around the 45-minute mark. Take small amounts often, like every 30 to 45 minutes.
Q: Are energy gels better than chews or drinks?
A: It depends on your preference. Gels are concentrated energy. Chews are easier to eat slowly. Drinks provide hydration along with carbs. Choose what feels best in your stomach.
Q: Can I use regular sports drinks instead of specialized gels?
A: Yes, for many runners, sports drinks work well. They provide hydration and carbohydrates. However, gels pack more carbs into a smaller volume if you need very high fuel intake.
Q: What is the main danger of taking too much energy too fast?
A: Taking too much sugar too quickly can cause stomach cramps or nausea. This happens because your gut cannot process the sugar fast enough.
Q: Do I need caffeine in my running energy?
A: Caffeine can help alertness and perceived effort, especially late in a race. It is optional, but many long-distance runners use caffeinated products strategically.
Q: How should I store my running energy supplies?
A: Keep them at room temperature. Very hot temperatures can sometimes melt gels or make packaging sticky. Avoid freezing them.
Q: What if I feel nauseous when I use an energy gel?
A: Stop the gel immediately. Drink plain water and slow down your pace. Next time, try a product with simpler ingredients or take smaller amounts more frequently.
Q: Do I need electrolytes if I am only running for an hour in cool weather?
A: Usually not. Electrolytes become more important when you sweat heavily, which happens during hot weather or very hard efforts lasting longer than 75 minutes.
Q: What is “hitting the wall”?
A: “Hitting the wall” means your body runs out of stored carbohydrates (glycogen). You suddenly feel exhausted and weak. Taking in fuel prevents this.
Q: Can I use energy products for pre-run fueling?
A: Yes. Eating a small, easily digestible source of simple carbs about 30 minutes before a long run can top off your liver glycogen stores. Keep it light, though.