The half marathon is a tough distance with regards to fueling. You completely want gasoline, however how a lot, what sort and the way typically will depend on numerous elements; just like the period of time you’ve been working lengthy distances or how briskly you may full the race.
For these concentrating on their first half marathon, realizing when to gasoline, how a lot to eat, and what to devour may be complicated. Okay fantastic, even after working them for years a variety of us are nonetheless attempting to determine what we’d like!
Having 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 methods to make it simpler for us all, lets?<
Do I Have to Gasoline Throughout a Half Marathon?
Your physique depends on two major sources of gasoline to feed the muscle groups 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 simple runs. That is what folks discuss with when speaking about being fats tailored.
That’s nice, however DOES NOT MEAN that you just don’t want carbohydrates.
Particularly when working at sooner paces (or more durable efforts), your physique will swap from principally fats to principally carbs. And in a race, you need absolutely the best and quickest type of vitality obtainable.
We are able to usually 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 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 to 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 diet is getting these energy earlier than you really need them. In case 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.
- An excellent 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 may 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 should gasoline earlier than you begin hitting the wall!
Pattern Half Marathon Fueling Plan
Whereas I’ll 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 (attempting to hit 45 grams in that first hour)
- 70 minutes second vitality gel or vitality chews (I like one thing with somewhat caffeine)
- Keep in mind you may get carbs out of your hydration too, making that 45 grams simpler! Know what sports activities drink is on the course or carry your personal liquid diet (concepts beneath)
- 100 minutes little bit extra gasoline
- Mile 11 last gasoline
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. Observe in your lengthy runs and even throughout velocity exercises.
In fact that is extremely depending on a variety of elements. However keep in mind that we wish to be taking in 45-60 grams of carbohydrates per hour.
In case you take 1 gel that’s 25 grams at half-hour, you should absorb one other gel that very same hour to hit your purpose.
**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 circumstances, I’ll really arrange my fueling round taking one thing somewhat earlier than any of the key hills.
Keep in mind when you 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 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 offer you a right away abdomen ache. Possibly you’ve got an enormous increase from caffeine or possibly it simply makes you should pee (and thus want caffeine free vitality)!
Mid manner via your race is not the time to attempt new meals!
What to Eat Throughout a Half Marathon
The endurance gasoline 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 obtainable 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 correct diet plan is the one which works for you and doesn’t offer you an upset abdomen.
Whereas some choose gels, others go along with chews or complete meals. I’ve completed a variety of testing to provide you with the greatest working gels, however right here’s a breakdown of the choices.
Pure Power Gels for a Half Marathon
Power gels vary from normal manufacturers like GU to extra pure choices listed beneath. Normal gels can typically result in GI misery as a result of fructose, so attempt a number of completely different manufacturers to see how you are feeling afterward.
Your half marathon fueling technique wants to start out throughout coaching!! Go to a working 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 Power Choices
Chews are a fantastic different for individuals who can’t abdomen vitality gels. Simply remember that you’ll must follow chewing one thing gummy whereas working.
It’s not as simple as you suppose and 1 blok or a pair beans will not be the identical quantity of vitality as a gel (which is right for some, however not all!).
Observe what it feels prefer to chew so much if you are doing a velocity exercise to know if this can be a good choice for you.
Just a few of my go to picks are:
Complete Meals Operating Fuels
If all of the sugars in gels and chews makes your abdomen revolt, complete meals may be a greater choice.
BUT keep in mind that with complete meals you typically want a bigger amount to hit your carb purpose!
So you might must eat extra continuously 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 intervals mountain climbing.
- Squeeze packet of fruit puree
- Dried apricots
- Raisins (takes a whole small field to get your carbs, per hour…not that simple whereas racing)
- Power bites (listed here are 21 simple and scrumptious recipes to make your personal)
I’ve received a whole put up on what you should 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 case 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 accommodates 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 may 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 diet plans.
What about Caffeine on Race Day?
Half marathon fueling is usually not simply in regards to the carbs, however that additional vitality increase.
Many vitality gels and chews embrace caffeine for an additional increase throughout a long term. In case you’re not an everyday 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 should run to the lavatory instantly, or does it take a short while to work its manner via? Be sure you know the reply earlier than leaving for that long term.
In case you’re an everyday espresso drinker, you may get an even bigger caffeine increase by giving it up fully for 3 weeks previous to the race. It should really feel like rocket gasoline that day. In reality, that’s why I prefer to apply it to race day. I not often have caffeine, so it’s a fantastic vitality software for me.
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