Can You Run 10 Miles Without Gels?

October 15, 2025 •

3 min read

For most runners, carbohydrate stores are sufficient to fuel runs under 60-90 minutes. This means that for a standard 10-mile run, especially if you're well-fueled beforehand, it is absolutely possible to complete it without relying on energy gels.

Quick Summary

This guide explores effective fueling strategies for a 10-mile run without using energy gels, including proper pre-run meals, alternative fuel sources like dried fruit or chews, and the importance of hydration to sustain performance.

Key Points

Pre-run fueling is key: A carb-heavy meal 2-3 hours beforehand is enough for most runners to complete a 10-mile run without mid-run fuel.
Fat adaptation benefits: Skipping gels for shorter long runs can train your body to become more efficient at burning fat for energy.
Natural alternatives exist: Whole foods like dates, honey sticks, or dried fruit can provide energy similar to gels without artificial ingredients.
Hydration is non-negotiable: Proper fluid and electrolyte intake is crucial for any long-distance run, regardless of your food fuel strategy.
Experiment in training: Always test new fueling strategies, whether with gels or alternatives, during training runs to avoid issues on race day.

Your Body's Natural Fuel Source

Your body's primary fuel during exercise is glycogen, which is stored carbohydrates in your muscles and liver. The average person stores enough glycogen to power about 90 minutes of running at a moderate intensity. This is why many runners can comfortably complete a 10-mile training run without needing extra fuel, provided they've eaten a good, carb-heavy meal beforehand. Relying less on manufactured gels and more on whole foods can also train your body to become more efficient at burning fat for fuel during endurance activities. However, this requires a strategic approach and shouldn't be attempted on high-intensity runs or without proper training and preparation.

The Art of Pre-Run Fueling

To set yourself up for a successful gel-free 10-mile run, focus on your pre-run nutrition. A meal rich in easily digestible carbohydrates, consumed 2-3 hours before your run, is crucial. This maximizes your starting glycogen stores. Examples include a bagel with jam, oatmeal, or a banana. For runs, especially those starting early in the morning, a lighter snack closer to the start time may be all you need. Combining simple carbs with a small amount of protein can also help maintain stable blood sugar levels.

Natural and Whole-Food Alternatives

For those who feel they need a mid-run boost or simply prefer not to use gels, many natural and whole-food alternatives offer similar benefits without artificial ingredients. These options require some planning and practice during training to ensure they don't cause stomach upset.

Dates: A handful of dates provides a quick hit of natural sugar, often carrying around 35g of carbohydrates per two dates, and are rich in potassium.
Honey Sticks or Maple Syrup Packets: These are portable, natural sources of simple sugars that are easy to consume on the go.
Dried Fruit: Options like raisins, apricots, or pineapple chunks offer concentrated carbs.
Mashed Potatoes: Small pouches of mashed potatoes with a sprinkle of salt provide carbohydrates and electrolytes for longer efforts.
Energy Chews or Gummies: Many brands offer chewable blocks or gummies that are formulated similarly to gels but offer a different, firmer texture.

The Critical Role of Hydration and Electrolytes

Beyond fuel, maintaining proper hydration and electrolyte balance is vital for any distance, especially 10 miles. Dehydration can quickly derail a run, and water intake alone isn't always enough, particularly in hot or humid conditions. Replacing electrolytes like sodium and potassium, which are lost through sweat, is key to preventing cramping and maintaining performance. Sports drinks, electrolyte tablets added to water, or even a small amount of salt on real food snacks can help.

Timing Your Fuel

When using alternatives, timing is still important. It's generally recommended to consume carbohydrates approximately every hour for runs over 60 minutes. For a 10-mile run that might take a beginner longer than 90 minutes, a small amount of fuel around the 60-70 minute mark could be beneficial. Remember to test any new fueling strategy during your training runs, not on race day, to avoid any unpleasant surprises.

Comparison: Gels vs. Natural Alternatives


Feature	Energy Gels	Natural Alternatives (e.g., Dates, Chews)
Carb Source	Maltodextrin, fructose, glucose	Natural sugars, whole food carbs
Digestion Speed	Very fast due to simple sugars	Slightly slower, depends on fiber content
Convenience	Extremely portable, easy to carry	Requires more carrying and effort to eat
Digestive Risk	Potential for GI distress for some	Generally gentler, but depends on individual tolerance
Nutritional Value	Primarily quick carbs, often with electrolytes	Can offer additional vitamins, minerals, and fiber
Taste/Texture	Often very sweet and sticky	Varies widely, less intense flavor

Conclusion

In conclusion, running 10 miles without gels is not only possible but can also be a beneficial practice for many runners, especially if they are well-prepared. By focusing on proper pre-run nutrition and exploring natural whole-food alternatives, runners can effectively fuel their endurance without relying on manufactured products. Strategic hydration and electrolyte replacement remain essential components of a successful run. Ultimately, the best fuel strategy is the one that works best for your body, which requires careful experimentation during training to discover your personal preferences and needs. Disclaimer: Always consult a healthcare professional or sports dietitian for personalized nutritional advice, especially if you have existing health conditions.

Outbound Link: For more insights on fuelling your runs with natural foods, visit the Peloton Blog for expert advice on what to eat during long runs.

Frequently Asked Questions

Energy gels are primarily beneficial for high-intensity or long-duration efforts, typically runs lasting 90 minutes or longer, when your body's glycogen stores are significantly depleted.

If you skip fuel for a 10-mile run, especially an intense one, you risk 'hitting the wall' or 'bonking,' a state of severe fatigue caused by depleted glycogen stores. This can impair performance and recovery.

Good natural alternatives include dates, raisins, honey sticks, or small boiled potatoes with salt. These provide easily digestible carbohydrates and electrolytes without being overly processed.

Running 10 miles on an empty stomach (fasted) is a training strategy used to increase fat utilization but can impair performance during high-intensity efforts and delay recovery. It should be done strategically and not excessively.

For a sensitive stomach, consider easy-to-digest whole foods like bananas or mashed potatoes. Some runners also find that isotonic gels or sports drinks are gentler on their gut. Experimenting during training is vital to find what works for you.

Yes, electrolyte replacement is just as important as carbohydrate intake, especially for runs over 90 minutes or in hot conditions. You can use electrolyte tablets, sports drinks, or simply add a pinch of salt to your water or food.

Aim for 400-800ml of fluid per hour, depending on your individual sweat rate and the environmental conditions. It's best to sip fluids consistently rather than chugging large amounts at once.

References

1
What to Eat During Long Runs (Besides Just Gels) - Peloton