Why You Need to Fuel Your Runs: The Truth About Gels, Influencers, and Listening to Your Body

Recently, I was asked to provide a quote for an article responding to a running influencer’s claim that you need zero gels for a half marathon. Yes, you read that correctly—zero.

If you’ve followed me for a while, you probably already know why I take issue with this kind of advice. But if you’re new here, let’s talk about why this message is not just misleading—it’s dangerous.

The internet is full of misinformation, and unfortunately, many people don’t always know the difference between:
✅ A registered dietitian with expertise in sports nutrition
✅ A licensed psychotherapist who specializes in body image and eating disorders
✅ An actual running coach with experience in endurance fueling
❌ A fitness influencer with zero credentials but a massive following

The problem? People trust influencers more than experts. And when someone struggling with fueling their runs or body image concerns sees an influencer say, “You don’t need fuel,” it reinforces harmful beliefs that could negatively impact their performance, health, and mental well-being.

Why Not Fueling Your Runs is a Bad Habit

One of the key things I told the journalist writing the article is this: it’s easier to build a good habit than to correct a bad one.

If you start running under-fueled, your body and brain will adapt to that as normal, even though it’s far from optimal. Over time, this can lead to:
🚨 Increased injury risk from poor recovery
🚨 Mental exhaustion & negative thinking during runs
🚨 Disordered eating patterns that make it harder to trust your body

Instead of waiting to fix the damage later, why not start with a fueling strategy that actually supports your body and performance?

But I know that many runners hear conflicting advice. If you’ve ever been told, "You don’t need fuel for a half marathon," and now you’re wondering what’s true, here’s what I suggest:

Do Your Own Science Experiment: Try Fueling Your Runs

Instead of taking the word of an influencer with no credentials, I encourage you to test it for yourself.

Here’s the challenge:
1️⃣ Take fuel on three different runs—try different distances and intensities.
2️⃣ Track how you feel during and after each run. Pay attention to:

• Energy levels

• Mood before, during, and after

• Mental clarity (positive, neutral, or negative thoughts?)
  3️⃣ Compare it to your unfueled runs—notice any differences?

Many runners don’t realize how much fueling impacts mental performance. You might think you’re just “used to” running a certain way, but when you fuel correctly, you’ll likely experience:
✔ More consistent energy
✔ Better focus & fewer intrusive thoughts
✔ Stronger, more enjoyable runs

It’s not just about endurance—it’s about your overall well-being.

The Power of Unfollowing Toxic Running Advice

If you’re someone who struggles with body image, fueling, or disordered eating patterns, my biggest advice? Unfollow harmful voices.

If a running account:
❌ Promotes under-fueling or diet culture
❌ Encourages "hacks" that go against science
❌ Pushes extreme or restrictive behavior

Then it’s time to hit unfollow.

And here’s something I truly believe: deep down, you already know bad advice when you see it.

But if part of you is drawn to this kind of messaging, that’s worth exploring. Instead of listening to voices that make you doubt your body’s needs, start surrounding yourself with voices that promote health, strength, and sustainable habits.

Health = meeting ALL your needs (physical, emotional, nutritional, and psychological).

So before you take advice from someone online, ask:
🔹 Are they credentialed in the topic they’re discussing?
🔹 Are they promoting balanced, sustainable health—not restriction?
🔹 Does their message make you feel more confident in your body, or more anxious?

If someone tells you not to fuel your runs, or encourages pushing past exhaustion, or makes you feel like you have to shrink your body to be a better runner—it’s time to rethink who you trust.

If You Struggle With Fueling, Body Image, or Running, You Are Not Alone

One of the best things you can do for yourself? Step away from harmful messaging and seek real, science-backed support.

🏃‍♀️ Work with a registered dietitian who specializes in athletes.
🧠 Seek out a therapist who understands body image & disordered eating.
📊 Find a running coach who prioritizes health over restriction.

And most importantly, pay attention to your own body.

Keep a journal or make notes in your phone after your runs. Notice:
📌 How your mood shifts when you’re properly nourished vs. when you aren’t.
📌 The difference in your thoughts—are they clearer, more positive, or more anxious?
📌 How your energy levels change depending on what and when you eat.

Your body is already telling you what it needs. Sometimes, we just need help learning to listen.

Final Thoughts: Yes, You Absolutely Need More Than One Gel for a Half Marathon

If you take one thing away from this, let it be this: fueling is not optional.

Any influencer telling you to skip fuel on long runs is wrong—plain and simple.
❌ It’s not "hacking" your training.
❌ It’s not "getting your body used to running on nothing."
❌ It’s setting yourself up for burnout, injury, and mental fatigue.

The next time you see harmful advice floating around online, remember:
🚨 Just because someone has a big following, doesn’t mean they know what they’re talking about.
🚨 Your body’s needs are not up for debate.
🚨 Unfollow voices that don’t support your health and well-being.

Want to learn more about fueling your runs, supporting your mental health, and building a sustainable running mindset? Let’s connect on Instagram!

Let’s start breaking down misinformation—one post at a time. 🚀