How Many Gels for a Half Marathon? (Simple Guide + Example Schedules)
Half marathon fueling doesn’t need to be complicated. Here’s how many gels most runners need, when to take them, and what changes if you’re using sports drink too.
Quick Answer
Most half marathoners do best with a simple plan: start early, take one small carb dose every ~20 minutes, and adjust gel count based on finish time and whether you’re also drinking carbs.
The half marathon is the perfect trap.
It’s long enough to punish underfueling, but short enough that many runners convince themselves they can “just wing it.”
If you’ve ever felt great at mile 7 and terrible at mile 11, this is for you.
Quick Answer: How Many Gels for a Half Marathon?
| Feature | Typical gel count | When to take them | Notes |
|---|---|---|---|
| <75 minutes | 0–1 | Optional: ~30–40 min | Often fine if pre-race meal is solid |
| 75–105 minutes | 1–2 | Start ~20 min, then ~45–60 min | Most common range |
| 105–150 minutes | 2–3 | Start ~20 min, then every ~25–30 min | Small doses reduce GI risk |
This assumes you’re not getting a meaningful amount of carbs from sports drink. If you are, you can often take fewer gels.
Why Half Marathon Fueling Fails
Most half marathoners fail for one reason: they wait until they feel tired. By then, it’s too late.
- They take the first gel at mile 8 (late).
- They take too much at once (GI blow-up).
- They forget hydration and sodium (cramps/headaches).
Example Schedules (Simple, Repeatable)
MAVR tends to keep running schedules simple: start after ~20 minutes, then repeat on a consistent interval that matches your plan and what you tolerate.
| Feature | Gel timing | What it looks like |
|---|---|---|
| 90-minute race | ~20 min and ~55–60 min | 2 gels, steady energy late |
| 2-hour race | ~20, ~45, ~70, ~95 | 3–4 smaller doses (often easier) |
If You’re Using Sports Drink (You Might Need Fewer Gels)
Carbs are carbs. If you drink them, that counts. Many runners feel better when some carbs come from fluid instead of stacking too many gels.
Frequently Asked Questions (FAQ)
Do I need gels for a half marathon?
Not always — but many runners benefit if the race lasts longer than ~75 minutes. Even one gel can prevent late-race fading.
When should I take my first gel in a half marathon?
Earlier than you think. A common beginner-friendly approach is around 15–25 minutes, then repeat on a consistent interval.
What if gels make me nauseous?
Try smaller doses more frequently, practice in training, and avoid taking gels with zero fluid. GI tolerance improves with repetition.
Should I take caffeine gels in a half marathon?
Only if you’ve practiced them. For many runners, caffeine late in the race can help — but it can also irritate the stomach.