Mid-run fueling is a necessary part of long distance running, but often times it can be difficult to navigate. Finding the right fueling plan can really help you to get through a tough race or long run. However, fueling at the wrong times or using a product that your body does not agree with can be detrimental to your run. If you are someone who does not like gels (due to the taste, consistency, or how your stomach responds to them) here are some ways to fuel your runs without using gels.
Why You May Want to Fuel Your Runs Without Using Gels
Does anyone really “like” gels? I mean, I’ve used them for years and some are better than others, but they simply serve the purpose of giving me some mid-run energy. I’ve always liked that they go down pretty easy (without chewing) and are easy to carry. I’ve been lucky that most gels don’t give me any stomach trouble, but I know that’s not the case for everyone.
A few weeks ago I read the book Roar by Stacy Sims. She talks about the drawbacks to taking gels in great detail. Basically they can lead to dehydration and bloating, without necessarily giving you the fuel you need. In the book she talks about avoiding foods that have fructose as one of the main ingredients. (It is not rapidly absorbed by the GI tract and can cause the intestines to pull in water, leaving you with stomach problems.)
Ways to Fuel Your Runs Without Using Gels
Recently I’ve been looking into other mid-run fueling ideas other than gels. Some of these I’ve tried, others I’m considering trying. Just remember, always make sure to test out a new mid-run fuel BEFORE your race! The last thing you want is to learn that it bothers your stomach on race day.
Raisins (or other dried fruit)
I remember the very first time I took fuel on a run. It was before I even knew about gels or how to properly fuel. I tried eating raisins on an 11 mile run and it went well. I must have read about it in Runner’s World or something. While dried fruit does have a little fructose, it’s wrapped in fiber which helps it to be released more slowly that pure fructose. It’s also pretty easy to carry and eat while running which makes dried fruit a great option for fueling your run without using gels.
Honey Stinger Waffles
I love eating Honey Stinger Waffles pre-run, and they also work before a race or as a way to fuel on the run! When I use these during a run I open the package and break the waffle into small pieces and put them in a ziplock bag for my run.
Mashed up baby food
A few years ago I started using Powerbar Performance Energy Blends, which were basically packets of baby food for adults. They no longer make them (from what I can find) but you could make your own (the same way you would make baby food) or use an applesauce pouch. If you are making your own you could buy a reusable pouch to carry it in.
A banana cut into bite-sized pieces
I could see this one getting really messy, but bananas always sit really well in my stomach if I eat them before a workout. If you were to use a banana to fuel your runs I think it would work best by breaking it up before the run and carrying it in a baggie.
Gummy Bears
Gummy bears are another way to fuel your runs without using gels but make sure you can chew them while you are running! I remember taking Swedish Fish at a race once and feeling like they were so much work to chew.
Homemade Energy Bars or LARA Bar
I think it would be great to make your own energy bar to fuel your run. This way you can include the ingredients you like and leave out anything you don’t want. LARA Bars are a good option too, since they don’t have many ingredients. Cashew Cookie only contains cashews and dates. I’ve taken LARA Bars during a run before and it worked well.
A PB and J sandwich cut into bite sized pieces
This would probably be good for a really long run, especially since you could eat a little bit each time you need fuel. I also think it would mentally make you feel like you are getting more energy. Again, this one may be a little messy.
Final Thoughts on How to Fuel Your Run Without Using Gels
Gels and other pre-packaged energy products are definitely the most convenient source of fuel, but these other options may work better for some runners. Also, you may end up saving some money by using foods you already have in the house. Try some different options to see what works best for you!
You may also like:
Nutrition For Runners: Paleo and Whole30 Tips
Race Day Recovery Tips
What is your favorite way to fuel your runs?
Would you try any of these other ways to fuel your runs without using gels?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
The only gels I could stomach were Clif Gels because they contain sugar, not fructose. You know I love my Tailwind!
I think I’ve had Clif gels a few times, and I don’t remember them giving me any problems. I bet its nice to just rink the Tailwind and not worry so much about eating anything!
Years ago I fueled mid-run with raisins and dried apricots. I got away from that, not sure why and went with strictly gels. One pacer of a group I ran a marathon with offered us pb&j, sandwich cookies, etc. and that blew my mind. Of course I didn’t try anything new. In Vegas the gel I took made me really sick. I’m going to be exploring other options.
I feel like I got caught up in the hype of gels, when really dried fruit was probably a better option. Oh well! I guess we can try experimenting again now.
I like all these options but the only thing I could actually use while on a run would be gels or those fruit pouches. I have a hard time chewing things while running..lol
Its definitely tricky to chew while running! I think thats what makes gels so appealing.
I definitely don’t “love” gels, but the best ones I have tried are Honey Stinger (I like the fruit punch flavor) and they don’t mess with my stomach.
For the last year I’ve been using Tailwind. Technically it has enough calories to act as fuel and hydration, but I still need a honey stinger gel for long runs (13+ miles).
I once tried a banana for fuel but my stomach did not like it at all and it resulted in a porta potty stop lol
I tried eating a banana while running a marathon once (they were handing them out at a water stop) but as I tried to peel it I ended up dropping it!
My tummy does not like Gu gels anymore, and that’s a bummer because I’ve used them forever. I can stomach Honey Stinger gels,but I have to be very careful with timing the water intake and Gatorade. I have thought of trying baby food…..
I’ve heard that gatorade doesn’t mix well with gels while running. Its very complicated!
I like Hammer gels for racing, especially the hazelnut or peanut butter flavors with a bit of fat from natural ingredients. And I think I will always race with those because of ease and quick energy, but for long runs recently I have done Honey Stinger waffles. They are surprisingly easy to eat while running and taste way better than a gel.
Im excited to give the Honey Stinger Waffles a try! Not sure if I would want to deal with them during a race though.
I’ve never been a lover of gels, they always mess up my stomach. Luckily I don’t need a lot on the run, but have found dried pineapple to be great!
Oh thats a great idea- I don’t think I’ve ever tried dried pineapple!
These are great ideas! I always take fruit snacks, gummy bears, or swedish fish when I go on long runs (longer than 10 miles). I also love shot blocks and sport beans.
I wish that I was better able to chew those kinds of foods! I think sports beans have been the easiest for me to take while running.
I need to get back to doing more real food during a run. I fueled with mini Lara Bars during the Richmond Marathon a few years ago and I set a PR! But…..then I threw up on the way home (my husband didn’t understand my urgency when I said we needed to pull over – he was heading for the next exit. We had to air out the car. UGH). I wasn’t sure what the whole deal was but I haven’t eaten a Lara Bar on the run since. I still eat them just not while running……
I heard a tip this morning about cutting up a cliff bar and putting it into a baggie and eating little bites of that throughout a race. I thought that was brilliant! I’ve also heard of using honey packets. Haven’t tried it. I might be amenable to baby food (or those applesauce pouches) because those go down pretty easy and most are actually pretty tasty!
Thats too bad about the lara bars! The Clif bars sound like a great idea too.
I could never do gels. The consistency made me gag every time. Now that studies are showing GUs may not be the best, I wonder if that was Shalane’s problem during the Olympic trials. She said her body wasn’t absorbing the nutrients from her fuel source.
Hmm, that could be!
I usually go with Clif Shot Bloks. The chewing is annoying, but the texture of the gels freak me out! I have thought about “real” food because I am consumed with the extra crap I consume, year after year, with the sports food
I don’t think Ive ever tried Shot Blocks, just because of the chewing involved. But yes, real food is always a good option!
I love the waffles but have never tried them during a run. I’m using Honey Stinger chews but sometimes they seem a little too sweet!
Its so hard to find fuel that tastes good but is not too sweet to take while running!
Baby food is where it’s AT!!! Love these ideas – I almost always have raisins at home so I’m going to remember this next time I am in a pinch!
The raisins seem like such an easy option!
I opened a cabinet in the kitchen yesterday and found my boxes of Gu. It’s so weird to think I haven’t eaten one in almost a year! I definitely don’t miss eating them:). The chocolate flavor is the only one I can tolerate and after 1 gu i’m pretty much done with them. I really like honey stinger chews but they can get messy in hot weather. I don’t actually chew them though, I just leave them in my mouth until they dissolve!
Thats a good point about the Honey Stinger Waffles! And letting them just dissolve is a great idea.
Great suggestion! I actually really like the huma gels – their ingredients are pretty clean and have chia seeds. Otherwise, I love dried mango and used that for my last marathon + some honey stinger chews. Sometimes add some tailwind to my water. I love this topic with my clients because we are all so different!
I don’t think Ive tried Huma gels but will need to look into those! Dried mango is a great idea too.
years ago when I was doing longer runs I used to use pnb and crackers. will do pnb on bread for long bike rides now and pretzels. Not ever a huge gel person do not like the consistency
The gels are really not for everyone- its good to have other options that work.
when I first started running long, I used to use Trader Joe’s jelly beans or raisins. then I moved up to hammer gels (raspberry) which I really liked. at some point last year, I reached a point where I didn’t feel the need for gels like I did, unless it was a race. and now, I feel like I’m so removed from eating during a run that it would take me some adjusting back to remember to eat it/take it with me/digest it!
Im sure it would feel weird to eat gels after not having them for awhile. Ive been using them occasionally but even when I bring them on a long run most of the time I end up skipping it.
These are great tips! I like Honey Stinger and have used larabars and dried fruit too. In races I tend to use Huma or Clif gels but I don’t use them in training… not the advice I would give anyone else, ha!
But you know it works for you- so thats what matters! Gels are just so convenient for racing even if they’re not the best option.
I was just saying to someone that PB&J on the run would be amazing. Oddly one of the two gels that I truly to like is Gu’s peanut butter as it is the same taste and consistency to peanut butter. It’s not as good as vanilla though. I’m currently sampling chewables as I learn to eat and run one day. Raisins and gummy bears intrigue me. I can’t with the texture of bananas, although I think they’d work in theory. Have you tried the mint chocolate waffle> I wanted to like it. It… didn’t work
I haven’t tried the mint chocolate chip waffle.I usually like things that are mint chocolate chip but that sounds kind of weird! Ive had the PB gel that tastes like PB. I felt like I needed to take alot of water with that flavor!
I’m good with Chocolate Mint things where the texture is oK (toothpaste, gum, peppermint patties) but waffle. Just no. Trying the CM Gu tomorrow, which I had to get off amazon. All of the peanut butter iterations as well as salted X need a ton of water. They’re pretty much gym or finish line only ones for me
Give me ANYTHING but gels… I just can’t. I usually opt for elecrolytes during my run and if I really need other fuel, I go for the Probar Energy chews. I haven’t really tried anything else, but gels are a no-go for me.
Gels definitely don’t work for everyone! Its good you found something that works for you.
Your suggestions are a great alternative to gels!
My dental hygienist noticed that I had been marathon training because I had a lot more plaque than usual. She said it’s from the gels and energy drinks and not being able to brush your teeth during a long run.
It’s also a good idea to rinse your mouth with water after eating something sugary – the next best thing to brushing your teeth.
I never could stomach gels. Raisins and waffle packs are great options for me too
I’m lazy. So I use Gu gels. But they are boring if you are running 26 miles.
I do like the waffles or bars for pre-race fuel.
All great ideas. The longer I’ve run the easier it is for me to take in solid food. Maybe that’s because I’m so much slower these days? 🙂 I usually stick with gels (and I’ve made my own before with dates and a few other things) just because it’s easier and I know they go down well.