Will Marathon Gummies Help You Go the Distance?

Whether you’re training for your first long-distance race or trying to crush your personal best, there’s a fine line between cruising and crashing. That’s why many long-haulers rely on marathon gummies — chewy, portable treats designed to help runners maintain a strong pace to the last step. But how well do energy chews really work? 

Do Energy Gummies Work for Long Runs?

Energy gummies can provide an effective energy boost to fuel long runs. These endurance chews deliver a quick and easily digestible source of carbs, which are key to maintaining your body’s glycogen stores during lengthy exercise sessions. When your muscles run out of this essential fuel — called “bonking” or “hitting the wall” — every step is a battle of mind over body.

When you’re pounding pavement for hours, you need a convenient way to replenish that fuel. While many runners slurp down concentrated carb gels, gummies are a popular alternative, with many folks finding them gentler on the stomach, less messy, and more enjoyable to consume.

Now, marathon runners use various types of gummies. Some straight up eat candy for a simple source of sugar. While this can be great in a pinch — and hey, it’s cheap — energy gummies are designed with targeted endurance-boosting ingredients that you just don’t get from gummy bears or sour worms.

What Types of Gummies Do Marathon Runners Take?

The most common energy gummies used by marathon runners include carbohydrate-based gummies, electrolyte gummies, and caffeine gummies. These products vary widely by ingredients and formulations, and some may work better than others, depending on your goals. 

To help you find your perfect fuel source, here’s a breakdown of some of the most common types of energy gummies that marathon runners swear by:

Carbohydrate Gummies

Carbohydrate gummies are crafted to provide a quick source of carbs first and foremost. With a high carb content of around 20 to 25 grams per serving, these chews are a popular option for fueling up mid-run and maintaining performance down to the last mile. 

Some runners don’t bother with carb-heavy gummies for 5k races and other shorter runs, but most swear by them for half-marathons and full marathons. Studies show that runners are most likely to see performance benefits from consuming carbs during runs over two hours long.

Electrolyte Gummies

Packed with electrolytes like sodium, potassium, and magnesium, electrolyte gummies are designed to help the body maintain fluid balance and stay hydrated. They’re great for replenishing electrolytes lost through sweat, especially on long, hot runs under the summer sun. Regardless of weather, it’s always a good idea for endurance runners to consume electrolytes during and after exercise.

Caffeine Gummies

Caffeine gummies offer a stimulating mental and physical boost, which can be particularly welcome during the later stages of a long race when you’re starting to feel sluggish. These gummies come in a range of caffeine strengths, containing anywhere from 10 to 100 mg of caffeine per serving. 

Besides popping a caffeine chew to overcome late-race fatigue, some runners also enjoy a pre-race dose. Believe it or not, research suggests that a moderate dose of caffeine (around 200 mg) taken an hour before endurance exercise can improve performance by up to 7%.

How to Choose the Best Energy Chews for Marathon Running

Choosing the best marathon chews to power up your race day isl about making sure you’re fueling efficiently and comfortably. With that in mind, let’s go over a few factors to consider before picking out a gummy:

Performance Goals

First, consider what benefits you’re looking for. Do you want a steady carb source for fueling long races? Electrolytes for sweaty training sessions? A dose of caffeine to keep your head in the game? Consider race length and weather as well. Shorter races in cooler temperatures may only require a quick caffeine boost, while warm-weather marathons may benefit from a combination of various energy gummy types.

Digestibility

An upset stomach is the last thing you want during a long race. The good news is that runners face fewer gastrointestinal issues with gummies than with gels, so chewables may be a good option if you have a sensitive stomach.

To minimize the risk of an impromptu bathroom stop, look for gummies with simple, digestible ingredients. Those containing natural caffeine and no artificial sweeteners are likely to go down a little easier.

The ratio of glucose to fructose in an energy gummy can also affect its digestibility. Runners report that higher levels of fructose are more likely to create digestive problems, so consider gummies with more glucose than fructose if you want to be on the safe side.

Flavor Variety

Choosing tasty gummies that you actually like can go a long way toward elevating your run. Better yet, opt for a variety of flavors to keep your race feeling fresh. For example, our HELO Energy Gummies come in Blue Razz and Sour Watermelon, making it easy to avoid flavor fatigue.

Why Marathon Runners Love HELO Energy Gummies 

HELO Energy Gummies are the best energy chews for marathon runners seeking an endurance-boosting blend of caffeine, electrolytes, and nootropics. Each chew is bursting with natural ingredients carefully chosen to provide sustained energy and focus for lasting physical performance and mental endurance.

Our energizing ingredients include:

• Caffeine derived from green tea leaves for smooth, crash-free energy.

• Alpha GPC and Lion’s Mane for brain power.

• L-theanine and Ashwagandha to combat the caffeine jitters and promote calm focus.

• Cordyceps to support stamina and athletic performance.

• Ginkgo Biloba extract to help with blood circulation and oxygen delivery.

This powerful cocktail of ingredients is designed to provide clean, feel-good energy without the jitters or crash that you usually get from caffeine. Unlike harsh caffeine pills that can cause a sharp energy boost and rapid crash, our energy gummies provide a gradual, sustained energy release to help you go the distance.

Besides this potent blend of active energizers, HELO Gummies are enriched with some additional ingredients to support your endurance goals, including:

• Sodium, potassium, and magnesium to help with hydration.

• Powdered coconut water for a natural source of additional electrolytes.

• Vitamin C and B12 for all-around wellness support.

• Black pepper to enhance the absorption of vitamins and minerals.

Since our gummies are low in sugar, they’re not meant to replace the quick carb boost you’d get from traditional marathon energy chews. However, they’re an excellent complement to carbohydrate-based sports gummies and candies, ensuring you stay focused and refreshed while your carb chews provide the necessary fuel.

Fuel Your Next Race with Marathon Gummies

Fueling your body during a marathon isn’t just about sucking back sugar — it’s about finding the right mix of energizing ingredients to carry you through those difficult miles. 

Since every marathon gummy has something different to offer, consider trying a few different brands or experimenting with combinations to find what works best for you. Just be sure to do your testing on training runs so you can see how your body responds before race day.

Our HELO Energy Gummies are an excellent place to start. Packed with clean-burning caffeine and feel-good adaptogens, our chews will have you sailing through your next sweat sesh. Gear up for your next run and shop HELO Energy Gummies here.