The half marathon is a tough distance with regards to fueling. You completely want gas, however how a lot, what sort and the way typically is dependent upon plenty of components; just like the period of time you’ve been working lengthy distances or how briskly you’ll be able to full the race.
For these focusing on their first half marathon, realizing when to gas, how a lot to eat, and what to devour will be complicated. Okay high quality, even after working them for years a variety of us are nonetheless making an attempt to determine what we’d like!
Having a superb half marathon fueling technique could possibly 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 major 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 straightforward runs. That is what folks discuss with when speaking about being fats tailored.
That’s nice, however DOES NOT MEAN that you simply don’t want carbohydrates.Â
Particularly when working at quicker paces (or tougher efforts), your physique will swap from largely fats to largely carbs. And if you find yourself in a race, you need the completely best and quickest type of power obtainable.
We are able to 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 on your greatest race day efficiency! You want carbs.
When To Eat Throughout a Half Marathon?
The first 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. Should you’re feeling low power or have already bonked, then it’s too late and your efficiency will endure.
What’s attention-grabbing 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. 
Picture from @sandinypaver preparing for an extremely.
- 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’ll be able to wash it down with water (not sports activities drink, that’ll be sugar overload).
Realizing when to gas throughout a half marathon takes observe and studying to learn your power ranges. Which is to say it’s worthwhile to gas 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 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’re 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 a bit caffeine)
- Mile 9 a bit bit extra gas
- Mile 11 remaining gas
If that looks like lots 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. Nonetheless, YOU MUST TRAIN YOUR GUT. Observe in your lengthy runs and even throughout pace exercises.
After all that is extremely depending on a variety of components. However keep in mind that we wish to be taking in 45-60 grams of carbohydrates per hour.
So when you take 1 gel that’s 25 grams at half-hour, it’s worthwhile to absorb one other gel that hour to hit your aim.
**Hilly races will be an exception as a result of the upper your HR is taking pictures up, the extra carbohydrates your physique is burning. In these circumstances, I’ll really set up my fueling round taking one thing a bit earlier than any of the foremost hills.
Bear 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 all the time it’s key to search out what works for you. Although it’s possible you’ll 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’re feeling good with gels or possibly they offer you an instantaneous abdomen ache. Perhaps you might have an enormous enhance from caffeine or possibly it simply makes it’s worthwhile to 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 sport has modified a lot since firms began manufacturing them for distance athletes.
Because the understanding of sports activities vitamin has advanced and improved, there at the moment are 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 suitable vitamin plan is the one which works for you and doesn’t provide you with an upset abdomen.
Whereas some desire gels, others go along with chews or entire meals. I’ve achieved a variety of testing to give you the greatest working gels, however right here’s a breakdown of the choices.
Pure Power Gels for a Half Marathon
Power gels vary from commonplace manufacturers like GU to extra pure choices listed under. Customary gels can typically result in GI misery because of the fructose, so attempt a number of completely different manufacturers to see how you’re 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 buy a bigger pack when you already know what feels good.
A couple of pure power gel favorites (of mine and people I polled) embody:
Simpler on the Abdomen Power Choices
Chews are an incredible different for many who can’t abdomen power gels. Simply understand that you’ll have to observe chewing one thing gummy whereas working.
It’s not as straightforward as you suppose 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!). Observe what it feels prefer to chew lots if you are doing a pace exercise to know if it is a good choice 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 choice.
Recently, I’ve been breaking apart entire meals power bars just like the vegan Higher Than Espresso Power 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.
Should you select entire meals, it’s possible you’ll wish to take into account consuming fewer energy, however extra typically, say each 30-45 minutes. These are some nice entire meals selections for race day:
I’ve acquired a complete put up on what it’s worthwhile to learn about utilizing entire meals for gas, so 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 entire meals, sports activities drinks substitute 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.
Should 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. You additionally want sodium to assist the intestine deal with the entire sugars.
Listed here 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 the only option for gas.
Regardless, hydration is a part of fueling and must be integrated into your coaching and racing vitamin 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 commonly not simply concerning the carbs, however that additional power enhance.
Many power gels and chews embody caffeine for an additional enhance throughout a long term. Should you’re not an everyday client, then don’t simply go all out on race day. That could possibly 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.
Remember to take note of how espresso impacts your GI system. Does it make it’s worthwhile to run to the toilet 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.
Should you’re an everyday espresso drinker, you may get a much bigger caffeine enhance by giving it up utterly for 3 weeks previous to the race. It can really feel like rocket gas that day. In reality, that’s why I prefer to apply it to race day. I hardly ever have caffeine, so it’s an incredible power software for me.
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