The use of energy gels is something runners are rarely ambivalent about - many runners swear by them, whilst others see them as taking away from the natural experience of running. Let's take a closer look.

Pros:

• Gels provide a way for your body to take in energy during times of extreme endurance. Many forms of carbohydrate (e.g. glucose) can trigger an insulin production reaction in the body which can result in a feeling of energy loss - this is the mechanism behind the famous 'two o'clock slump' experienced after a big lunchtime meal. However, gels are mostly made up of maltodextrin or some other form of carbohydrate which breaks down very easily in the body and does not cause a sugar overload.
• Many gels also contain the trace minerals your body needs during extended periods of intense stress, like running a marathon. During a race, your body will commonly sweat out large amounts of magnesium and potassium which are needed for muscle function, and gels provide a useful way to replace them.

Cons:

• Can lead to a mental dependency where the runner thinks he can't possibly finish the marathon without knocking back at least one or two gels.
• Some people's stomachs just won't agree with them. If you're generally averse to swallowing non-natural foods, it might be good to give these a miss
• Produces that kind of feeling in the body like you've just had too much sugar. Of course, you might be feeling worse things at the time ....
Pro or con (depending on what way you look at it)
• Many people look to them as a way to 'buy' a marathon when they are not fully trained. This of course carries its own risks, depending on how far short the runner is of the ideal training level for his expected time. Even if you do finish the marathon, expect your recovery period to be much longer than normal. It might be worth considering just running a slower than indended pace instead.

Tips for usage

• If you are planning to take them during a marathon, make sure you have experience of using them during long runs so your body has time to adapt to using them. There have been many cases of people taking gels for the first time during a marathon, reacting badly and having stomach problems. Even if you are used to them, make sure and not to take them at too fast a rate - two per hour is a good benchmark. You might lose more time in toilet stops in the closing stages than you gain during the race.
• Try to space out when you are going to take them. Most gels need to be washed down with a few mouthfuls of water, so one good strategy is to look at a map of the course, find out where the water stops are, and plan to take your gels just before you arrive at one.
• There are also rocket fuel type gels which are good for the last 25 minutes of a race. These can provide a much needed kick, but be sure you really do take them with 25 minutes to go, because you will have very little left in the tank when you're done!
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