The half marathon is a tough distance in terms of fueling. You completely want gas, however how a lot, what sort and the way usually is determined by quite a lot of elements; just like the period of time you’ve been operating lengthy distances or how briskly you possibly can full the race.
For these concentrating on their first half marathon, figuring out when to gas, how a lot to eat, and what to eat could be complicated. Okay superb, even after operating them for years quite a lot of us are nonetheless making an attempt to determine what we’d like!
Having a great half marathon fueling technique might 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 Have to Gas Throughout a Half Marathon?
Your physique depends on two main sources of gas to feed the muscle groups throughout lengthy runs—fats and carbohydrates.
Since fats breaks down slowly, it’s not the best supply of fast power, nonetheless it’s what your physique will use extra on throughout base constructing and lengthy simple runs. That is what folks check with when speaking about being fats tailored.
That’s nice, however DOES NOT MEAN that you simply don’t want carbohydrates.
Particularly when operating at quicker paces (or more durable efforts), your physique will change from principally fats to principally carbs. And if you find yourself in a race, you need the completely best and quickest type of power out there.
We will sometimes retailer about 90 minutes price of glycogen shops (aka carbohydrates) in our muscle groups earlier than it begins to deplete. Since most of us will take longer, there’s going to be a repay for a wise 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 in your finest 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 diet is getting these energy earlier than you really need them. If you happen to’re feeling low power or have already bonked, then it’s too late and your efficiency will undergo.
What’s fascinating is it’s much less concerning 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. 
Photograph from @sandinypaver preparing for an extremely.
- A great rule of thumb is start consuming gas between the primary 45-60 minutes of a race.
- Proceed each 45-60 minutes after that.
- Try to time your consumption with the help station so you possibly can wash it down with water (not sports activities drink, that’ll be sugar overload).
Understanding when to gas throughout a half marathon takes follow and studying to learn your power ranges. Which is to say it is advisable gas 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 properly 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)
- Mile 3 first power gel (making an attempt to hit 45 grams in that first hour)
- Mile 6 second power gel or power chews (I like one thing with just a little caffeine)
- Mile 9 just a little bit extra gas
- Mile 11 last gas
If that looks 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. Nevertheless, YOU MUST TRAIN YOUR GUT. Apply in your lengthy runs and even throughout velocity exercises.
In fact that is extremely depending on quite a lot of elements. However keep in mind that we wish to be taking in 45-60 grams of carbohydrates per hour.
So for those who take 1 gel that’s 25 grams at half-hour, it is advisable absorb one other gel that hour to hit your purpose.
**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 arrange my fueling round taking one thing just a little earlier than any of the main hills.
Keep 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 at all times it’s key to seek out what works for you. Although you might not want a ton of gas in your coaching runs, check out only one or two issues to see what your abdomen does.
Perhaps you are feeling good with gels or perhaps they offer you a right away abdomen ache. Perhaps you could have an enormous enhance from caffeine or perhaps it simply makes it is advisable pee (and thus want caffeine free power)!
Mid means via your race is not the time to attempt new meals!
What to Eat Throughout a Half Marathon
The endurance gas recreation has modified a lot since corporations began manufacturing them for distance athletes.
Because the understanding of sports activities diet has developed and improved, there are actually infinite choices out there for fueling your physique throughout lengthy runs.
How do you even go about sorting via all the alternatives? For many, it’s trial and error. The appropriate diet 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 entire meals. I’ve accomplished quite a lot of testing to provide you with the finest 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. Customary gels can usually result in GI misery because of the fructose, so attempt a number of totally different manufacturers to see how you are feeling afterward.
Your half marathon fueling technique wants to start out 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 realize what feels good.
A couple of pure power gel favorites (of mine and people I polled) embrace:
Simpler on the Abdomen Vitality Choices
Chews are an excellent various for individuals who can’t abdomen power gels. Simply remember that you’ll must follow chewing one thing gummy whereas operating.
It’s not as simple as you assume and 1 blok or a pair beans will not be the identical quantity of power as a gel (which is good for some, however not all!). Apply what it feels prefer to chew so much when you are doing a velocity exercise to know if this can be a good possibility for you.
A couple of of my go to picks are:
The primary draw back right here, is I discover folks munching on them as snacks. HA! We don’t want that a lot sugar between runs.
Complete Meals Working Fuels
If all of the sugars in gels and chews makes your abdomen revolt, entire meals is likely to be a greater possibility.
Currently, I’ve been breaking apart entire meals power bars just like the vegan Higher Than Espresso Vitality Bars into small items to eat throughout longer runs or on race day as a result of I like that regular little drip of caffeine and gas.
If you happen to select entire meals, you might wish to take into account consuming fewer energy, however extra usually, say each 30-45 minutes. These are some nice entire meals decisions for race day:
I’ve received a complete submit on what it is advisable find out about utilizing entire meals for gas, so go learn that for all the main points and lot extra concepts!!
Are Sports activities Drinks Sufficient for Half Marathon Diet?
Perhaps. Like gels, chews, and entire 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.
If you happen to 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 stint on carbs or go sugar free. You additionally want sodium to assist the intestine deal with all the sugars.
Listed below are three I’ve examined and like:
One Nuun pill incorporates simply 10 energy and 1 gram of carbohydrates. Whereas it’s nice for hydration, it’s not your best option for gas.
Regardless, hydration is a part of fueling and must be integrated into your coaching and racing diet plans as a result of we all know dehydration goes to drop your power and slam you in to the wall.
What about Caffeine on Race Day?
Half marathon fueling is usually not simply concerning the carbs, however that additional power enhance.
Many power gels and chews embrace caffeine for an additional enhance throughout a long term. If you happen to’re not a daily shopper, then don’t simply go all out on race day. That might 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 should definitely take note of how espresso impacts your GI system. Does it make it is advisable run to the lavatory instantly, or does it take a short time to work its means via? Be sure you know the reply earlier than leaving for that long term.
If you happen to’re a daily espresso drinker, you will get an even bigger caffeine enhance by giving it up utterly for 3 weeks previous to the race. It would really feel like rocket gas that day. Actually, that’s why I prefer to apply it to race day. I hardly ever have caffeine, so it’s an excellent power software for me.
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