The half marathon is a difficult distance with regards to fueling. You completely want gas, however how a lot, what kind and the way typically is dependent upon quite a lot of elements; just like the period of time you’ve been operating lengthy distances or how briskly you’ll be able to full the race.
Having a superb half marathon fueling technique may very well be the ultimate piece to hitting your subsequent PR. I’ve seen this in so many athletes that we’ve coached over the past 10+ years. It’s the factor that helps to place your coaching to work.
So let’s break down some half marathon fueling questions and techniques to make it simpler for us all, we could?
Do I Must Gasoline Throughout a Half Marathon?
Sure.
Virtually universally that is the reply. As all the time there could be exceptions, so let’s undergo some:
- When you’ll end below 90 minutes: quick carb load and pre run gas could be sufficient
- BUT many of those high finishers report they nonetheless really feel stronger by fueling earlier than mid-way for that end kicking
- First half marathon completely you could gas
- Over 90 minutes completely going to learn from topping up glycogen
Your physique depends on two major sources of gas to feed the muscle tissues throughout lengthy runs fats and carbohydrates.
We are able to sometimes retailer about 90 minutes value of glycogen shops (aka carbohydrates) in our muscle tissues earlier than it begins to deplete. Since most of us will take longer, there’s going to be a repay for a sensible race day fueling technique.
Throughout the half marathon taper, your physique goes to construct again up it’s glycogen shops from restoration and carbo loading. And that is essential to your finest race day efficiency! You want carbs.
Particularly when operating at quicker paces (or more durable efforts), your physique will change to largely carbs to gas your muscle tissues. And in a race, you need absolutely the best and quickest type of power obtainable, which implies taking in carbs.
When To Eat Throughout a Half Marathon?
The 1st step is to make sure you’ve eaten sufficient previous to the race, which is roofed in depth in what to eat earlier than a race!
An important a part of half marathon vitamin is getting these energy earlier than you really need them. When you’re feeling low power or have already bonked, then it’s too late and your efficiency will undergo.
What’s attention-grabbing is it’s much less in regards to the energy and extra about telling your mind that gas is coming! Some research have proven even that little bit of sweetness in your tongue from a sports activities drink can provide you a lift. 
Picture from @sandinypaver preparing for an extremely.
- Eat your breakfast
- Absorb just a little little bit of carbs in the beginning line (Honeystinger waffle, some chews, no matter sits nicely)
- Take your first gel round half-hour – keep in mind that it takes time for that sugar to get into the bloodstream
- Proceed each 30-40 minutes after that. (See beneath for gram suggestions which influences timing)
- Try to time your consumption with the help station so you’ll be able to wash a gel down with water (not sports activities drink, that’ll be sugar overload).
- It’s essential that you just hydrate!!! That is a part of what helps your abdomen deal with gels.
Figuring out when to gas throughout a half marathon takes follow and requires remembering that you could’t wait till you’re feeling fatigue to gas. You might want to keep forward of it.
Pattern Half Marathon Fueling Plan
That is one thing we must always all be working towards on lengthy runs, that can assist prepare your intestine to be prepared on race dayl.
- Begin line pre-workout and or a gel
- Sipping hydration each mile or at most water stops (with out hydration gels could make you are feeling sick and hydration is a part of your fueling plan)
- half-hour first power gel (attempting to hit 45-60 grams every hour)
- 60 minutes second power gel or power chews (I like one thing with just a little caffeine, reminder caffeine will peak 45 minutes after you are taking it)
- Bear in mind you may get carbs out of your hydration too, making that 45-60 grams simpler! Know what sports activities drink is on the course or carry your individual liquid vitamin (concepts beneath)
- 90 minutes little bit extra gas
- Mile 11 closing gas if it’s after 90 minutes
If that seems like loads to you, it’s as a result of most of us haven’t been fueling sufficient. However when you begin hitting these numbers, you’ll be shocked how significantly better the race feels.
After all that is extremely depending on loads of elements. However keep in mind that we need to be taking in 45-60 grams of carbohydrates per hour.
When you take 1 gel that’s 25 grams at half-hour, you could absorb one other gel that very same hour to hit your aim.
**Hilly races could be an exception as a result of the upper your HR is taking pictures up, the extra carbohydrates your physique is burning. In these instances, I’ll truly manage my fueling round taking one thing just a little earlier than any of the main hills.
Bear in mind in the event you eat breakfast two hours earlier than even beginningyou WILL profit from fast carbs on the beginning line. You need your physique to really feel primed to go.
As all the time it’s key to seek out what works for you. Although you might not assume you want a ton of gas in your coaching runs, check out only one or two issues to see what your abdomen does. Moreover fueling these lengthy runs goes to enhance your restoration, which implies higher coaching throughout.
Perhaps you are feeling good with gels or perhaps they provide you a right away abdomen ache. Perhaps you’ve gotten an enormous increase from caffeine or perhaps it simply makes you could pee (and thus want caffeine free power)!
And naturally keep in mind to follow throughout onerous exercises too! Whereas chews could be nice in your good straightforward long term, at aim tempo instantly chewing seems like a monumental effort.
What to Eat Throughout a Half Marathon
Because the understanding of sports activities vitamin has advanced and improved, there are actually infinite choices obtainable for fueling your physique throughout lengthy runs.
How do you even go about sorting by means of all the alternatives? For many, it’s trial and error. The suitable vitamin plan is the one which works for you and doesn’t provide you with an upset abdomen.
Whereas some choose gels, others go together with chews or complete meals. Simply keep in mind that utilizing complete meals means a excessive quantity of meals to hit your carb targets and that’s more durable than we expect. I’m a HUGE fan of utilizing liquid vitamin choices like Tailwind to hit your numbers.
Pure Vitality Gels for a Half Marathon
Your half marathon fueling technique wants to begin throughout coaching!! Go to a operating retailer and purchase particular person packets to check out issues, then you should buy a bigger pack when you recognize what feels good.
You may also discover that having a couple of differing types works finest. This may very well be on account of palate fatigue or as a result of it’s barely totally different carb sources.
A number of power gel favorites (of mine and people I polled) embrace:
Simpler on the Abdomen Vitality Choices
Chews are an ideal various for many who can’t abdomen power gels. Simply take into account that you’ll have to follow chewing one thing gummy whereas operating.
It’s not as straightforward as you assume and 1 blok or a pair beans should not the identical quantity of power as a gel (which is good for some, however not all!).
Apply what it feels wish to chew loads if you are doing a pace exercise to know if this can be a good choice for you.
A number of of my go to picks are:
Complete Meals Working Fuels
If all of the sugars in gels and chews makes your abdomen revolt, complete meals could be a greater choice.
BUT keep in mind that with complete meals you typically want a bigger amount to hit your carb aim!
So you might have to eat extra regularly to hit 45-60 grams per hour. Cyclists can get away with extra complete meals as a result of their stomachs aren’t being jostled round and extremely runners due to the decrease tempo and durations climbing.
- Squeeze packet of fruit puree
- Dried apricots
- Raisins (takes a whole small field to get your carbs, per hour…not that straightforward whereas racing)
- Vitality bites (listed here are 21 straightforward and scrumptious recipes to make your individual)
I’ve obtained a whole publish on what you could find out about utilizing complete meals for gasso go learn that for all the small print and lot extra concepts!!
Are Sports activities Drinks Sufficient for Half Marathon Diet?
Perhaps. Like gels, chews, and complete meals, sports activities drinks substitute a few of the misplaced glycogen shops.
As well as, the electrolytes contained within the sodium and potassium assist with fluid retention misplaced from sweating.
When you plan to rely solely on sports activities drinks as your half marathon fueling technique, then choose one with extra carbs and energy. That is NOT The time to scrimp on carbs or go sugar free. (I.e. the Skratch Excessive Carb or Tailwind famous above).
One common Nuun pill comprises simply 10 energy and 1 gram of carbohydrates. Whereas it’s nice for some taste, it’s not the only option for gas.
You additionally want sodium to assist the intestine deal with all the sugars.
With out changing sodium throughout your race, you might find yourself:
- Muscle cramps
- Fatigue
- Hitting the Wall
- Unable to absorb sufficient gas
- Lightheaded
Regardless, hydration is a part of fueling and needs to be integrated into your coaching and racing vitamin plans.
What about Caffeine on Race Day?
Half marathon fueling is commonly not simply in regards to the carbs, however that further power increase.
Many power gels and chews embrace caffeine for an additional increase throughout a long term. When you’re not a daily shopper, then don’t simply go all out on race day. That may very well be a recipe for catastrophe.
As a substitute, experiment with one gel or chew per hour and see how your physique takes it.
Or attempt consuming a cup of espresso within the morning half-hour or so earlier than heading out on a long term, as caffeine can take 45 minutes to peak in your system.
You’ll want to take note of how espresso impacts your GI system. Does it make you could run to the lavatory instantly, or does it take a short time to work its method by means of? Be sure to know the reply earlier than leaving for that long term.
When you’re a daily espresso drinker, you may get a much bigger caffeine increase by giving it up utterly for 3 weeks previous to the race. It’ll really feel like rocket gas that day. In actual fact, that’s why I wish to apply it to race day. I hardly ever have caffeine, so it’s an ideal power software for me.
Want extra half marathon ideas?
Picture from the beautiful @jbirdruns
