When I Thought Willpower Was Enough

There was a time when I thought running just required willpower, good shoes, and a solid playlist. Lace up, hit the pavement, and let the miles do what they do. But somewhere around mile 7 or 8, my body would start to whisper… then shout. My legs felt heavy. My energy dipped. My thoughts got fuzzy. And every step felt twice as hard.

For a long time, I assumed this was just me getting tired.
But it wasn’t.
It was my body telling me it needed fuel.

As we move into midlife and menopause, the way we store, use, and replace energy shifts. And fueling, especially during longer runs, becomes not just helpful, but essential.

Let’s talk about why.

What’s Happening Inside Our Bodies When We Run

When we run, our muscles use a stored form of carbohydrate called glycogen. Think of glycogen as fuel in a tank. We start each run with a certain amount stored in our muscles and liver. For most people, after about 45 to 75 minutes, that tank starts to run low.

That’s when fatigue hits.
That’s when thinking gets hard.
That’s when our legs start to feel like they’re made of bricks.

Now, add menopause to the equation. Lower estrogen levels affect how we store and access glycogen, which means:

• We may burn through fuel faster.
• We may feel fatigue sooner.
• Our recovery may take a little longer.

This doesn’t mean we’re weaker. It means our bodies are operating with a different chemistry, and they deserve support.

So Why Gels?

Gels are simply easily digestible carbs that help replenish that fuel tank while we’re still running. They are not for elite runners only. They are for any runner who goes longer than about an hour.

Without fuel, the body struggles.
With fuel, the body can keep performing at its best.

Taking a gel is not “cheating the run.” It is respecting your body’s needs.

Why Menopause Makes Fueling Extra Important

When we fuel consistently on a run, we are:

• Protecting our muscles from breakdown
• Supporting our hormones
• Keeping our brains alert and focused
• Reducing the risk of crash and burn mid-run

Fueling is self-care on the run.

When and How to Take Gels

Here’s the simplest rule to start:

• First gel: 30 to 45 minutes into your run
• Then: every 30 to 40 minutes after
• Always take with small sips of water

Not a gulp, just a sip. Trust me, your stomach will thank you.

Practice during training, never for the first time on race day. The body learns what it likes.

Choosing the Right Gel for You

There are many types, but here are a few favorites that are gentle on the stomach:

• SIS Isotonic Gels – very easy to digest
• Huma Chia Gels – smooth, natural ingredients
• Maurten Hydrogel – gentle on sensitive stomachs

Look for gels with 20 to 30 g of carbs each. Caffeine is optional, so try both and see how your body responds.

A Mindset Shift for Midlife Runners

I want to say this especially to my sisters in this menopause journey:

Needing more support is not a sign of decline.
It is a sign of wisdom.

We are no longer the runners who just “push through.” We are runners who listen, learn, adjust, and continue.

Fueling is not about being stronger than someone else. It is about being strong for yourself. It is about loving this body through every mile and every season.

Say this out loud:
“My body deserves support.
My run deserves fuel!”

If you have been running on empty, consider this your invitation to try fueling differently. Notice how your runs feel when you honor what your body actually needs.

• Your endurance may feel smoother.
• Your confidence may rise.
• Your joy in the miles may return.

This season of life asks us to care deeply for ourselves, not to power through pain or fatigue. Fueling is one of the simplest ways to do that.

So on your next long run, tuck a gel in your pocket. Call it your mid-run love note to your body. You deserve it.