The half marathon is a tough distance in relation to fueling. You completely want gasoline, however how a lot, what kind and the way typically is dependent upon 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.
For these concentrating on their first half marathon, figuring out when to gasoline, how a lot to eat, and what to eat may be complicated. Okay fantastic, even after operating them for years numerous us are nonetheless making an attempt to determine what we’d like!
Having a very good 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 during the last 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?
Your physique depends on two main sources of gasoline to feed the muscle mass throughout lengthy runs—fats and carbohydrates.
Since fats breaks down slowly, it’s not the simplest supply of fast vitality, nonetheless it’s what your physique will use extra on throughout base constructing and lengthy straightforward runs. That is what folks consult with when speaking about being fats tailored.
That’s nice, however DOES NOT MEAN that you just don’t want carbohydrates.
Particularly when operating at quicker paces (or tougher efforts), your physique will swap from largely fats to largely carbs. And in a race, you need absolutely the best and quickest type of vitality accessible.
We are able to usually retailer about 90 minutes price of glycogen shops (aka carbohydrates) in our muscle mass 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.
Through the half marathon taper, your physique goes to construct again up it’s glycogen shops from restoration and carbo loading. And that is essential in your greatest race day efficiency! You want 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!
A very powerful a part of half marathon vitamin is getting these energy earlier than you really need them. In the event you’re feeling low vitality or have already bonked, then it’s too late and your efficiency will undergo.
What’s fascinating is it’s much less in regards to the energy and extra about telling your mind that gasoline 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. 
Photograph from @sandinypaver preparing for an extremely.
- A very good rule of thumb is start consuming gasoline between the primary 45 minutes of a race.
- Proceed each 30-40 minutes after that. (See beneath for gram suggestions which influences timing)
- Attempt 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).
Figuring out when to gasoline throughout a half marathon takes follow and studying to learn your vitality ranges. Which is to say you must gasoline earlier than you begin hitting the wall!
Pattern Half Marathon Fueling Plan
Whereas I could not absorb a lot throughout lengthy coaching runs, on race day the next has labored effectively for a lot of runners within the 2-3 hour ending time:
- 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)
- 40 minutes first vitality gel (making an attempt to hit 45 grams in that first hour)
- 70 minutes second vitality gel or vitality chews (I like one thing with just a little caffeine)
- Bear in mind you will get carbs out of your hydration too, making that 45 grams simpler! Know what sports activities drink is on the course or carry your individual liquid vitamin (concepts beneath)
- 100 minutes little bit extra gasoline
- Mile 11 last gasoline
If that seems like so much 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 a lot better the race feels. Nonetheless, YOU MUST TRAIN YOUR GUT. Observe in your lengthy runs and even throughout pace exercises.
In fact that is extremely depending on numerous elements. However keep in mind that we wish to be taking in 45-60 grams of carbohydrates per hour.
In the event you take 1 gel that’s 25 grams at half-hour, you must absorb one other gel that very same hour to hit your objective.
**Hilly races may be an exception as a result of the upper your HR is capturing up, the extra carbohydrates your physique is burning. In these instances, I’ll truly set up my fueling round taking one thing just a little earlier than any of the foremost hills.
Bear in mind for those who eat breakfast two hours earlier than even beginning, you 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 chances are you’ll not want a ton of gasoline in your coaching runs, check out only one or two issues to see what your abdomen does.
Possibly you are feeling good with gels or possibly they provide you a right away abdomen ache. Possibly you will have an enormous increase from caffeine or possibly it simply makes you must pee (and thus want caffeine free vitality)!
Mid means by means of your race is not the time to strive new meals!
What to Eat Throughout a Half Marathon
The endurance gasoline recreation has modified a lot since firms began manufacturing them for distance athletes.
Because the understanding of sports activities vitamin has developed and improved, there at the moment are infinite choices accessible 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 precise vitamin plan is the one which works for you and doesn’t provide you with an upset abdomen.
Whereas some choose gels, others go along with chews or complete meals. I’ve achieved numerous testing to give you the greatest operating gels, however right here’s a breakdown of the choices.
Pure Vitality Gels for a Half Marathon
Vitality gels vary from normal manufacturers like GU to extra pure choices listed beneath. Commonplace gels can typically result in GI misery as a result of fructose, so strive a number of completely different manufacturers to see how you are feeling afterward.
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 purchase a bigger pack when you already know what feels good.
Just a few pure vitality gel favorites (of mine and people I polled) embrace:
Simpler on the Abdomen Vitality Choices
Chews are an incredible various for individuals who can’t abdomen vitality gels. Simply remember the fact 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 usually are not the identical quantity of vitality as a gel (which is good for some, however not all!).
Observe what it feels wish to chew so much if you are doing a pace exercise to know if this can be a good choice for you.
Just a few 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 is perhaps a greater choice.
BUT keep in mind that with complete meals you typically want a bigger amount to hit your carb objective!
So chances are you’ll have to eat extra often 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 below are 21 straightforward and scrumptious recipes to make your individual)
I’ve bought a whole submit on what you must learn about utilizing complete meals for gasoline, so go learn that for all the small print and lot extra concepts!!
Are Sports activities Drinks Sufficient for Half Marathon Vitamin?
Possibly. Like gels, chews, and complete meals, sports activities drinks change a number of the misplaced glycogen shops.
As well as, the electrolytes contained within the sodium and potassium assist with fluid retention misplaced from sweating.
In the event you plan to rely solely on sports activities drinks as your half marathon fueling technique, then decide one with extra carbs and energy. That is NOT The time to scrimp on carbs or go sugar free.
One common Nuun pill incorporates simply 10 energy and 1 gram of carbohydrates. Whereas it’s nice for some taste, it’s not the only option for gasoline.
You additionally want sodium to assist the intestine deal with the entire sugars.
With out changing sodium throughout your race, you might find yourself:
- Muscle cramps
- Fatigue
- Hitting the Wall
- Unable to soak up sufficient gasoline
- Lightheaded
Regardless, hydration is a part of fueling and must 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 vitality increase.
Many vitality gels and chews embrace caffeine for an additional increase throughout a future. In the event you’re not a daily client, 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 strive consuming a cup of espresso within the morning half-hour or so earlier than heading out on a future, as caffeine can take 45 minutes to peak in your system.
Make sure you take note of how espresso impacts your GI system. Does it make you must run to the toilet instantly, or does it take a short while to work its means by means of? Be sure you know the reply earlier than leaving for that future.
In the event you’re a daily espresso drinker, you will get an even bigger caffeine increase by giving it up fully for 3 weeks previous to the race. It’s going to really feel like rocket gasoline that day. In actual fact, that’s why I wish to apply it to race day. I not often have caffeine, so it’s an incredible vitality instrument for me.
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