Half Marathon Fueling Information | Coach

Anybody getting ready to run a full marathon will in all probability have some concept that they might want to gas particularly for the race, normally by utilizing the very best working gels and sports activities drinks, just because they are going to be working for therefore lengthy. 

Although the race is half that size, getting your fueling proper for a half marathon can be important to your probabilities of success on the day, whether or not that success entails working a PR or finishing the course with a smile in your face reasonably than hitting the wall since you’ve run out of power.

For all the recommendation you want on the best way to gas a half marathon we spoke to Andy Blow, sports activities scientist and founding father of Precision Gas & Hydration.

Do you could carb load for a half marathon?

Carb loading is certainly a really helpful technique to undertake earlier than a half marathon. A variety of the power you’re going to depend on in the course of the race will come from glycogen shops in your muscle tissues, and carb loading within the ultimate 48 hours earlier than the race is a confirmed method to max out these shops. 

To carb load successfully you need to be aiming for 8-12g of carbohydrates per kilogram of physique weight every day for one to 2 days prior. This can be a lot of carbs! It can be useful to cut back the quantity of fiber and fats in your food plan for this era so it’s extra achievable to get these carbs in with out feeling too full and taking in approach too many energy general. 

What is an efficient breakfast to have earlier than a half marathon?

pre-race breakfast is mostly very wealthy in carbohydrates and simply digestible. If you happen to’ve carb-loaded successfully, the principle position of the pre-race breakfast is to interchange liver glycogen—sugars that may be launched later to maintain your blood glucose ranges up—reasonably than put power into your muscle tissues, which may have been carried out within the days prior. 

Issues like common breakfast cereal, porridge, toast or different bread merchandise with honey or jam are staples for a lot of athletes. You may also embrace fruit juice and sports activities drinks with a high-carb content material for those who’re much less in a position to eat loads of stable meals earlier than the race. Purpose to complete consuming breakfast one to a few hours earlier than the beginning relying in your expertise of how nicely you’ll be able to tolerate consuming near the beginning of a tough run. 

Hydration-wise, having round 500ml of a really sturdy electrolyte drink within the morning, which you end about an hour earlier than the beginning, is a superb technique for preloading your hydration since you’ll retain the electrolyte-rich fluid higher within the physique than you’d plain water. 

What is an efficient fueling and hydration technique throughout a half marathon?

Many runners discover that taking in a working gel or power chew, probably one containing caffeine, about quarter-hour earlier than the beginning is an efficient technique for a half marathon. This works nicely as a result of it takes round 10 to fifteen minutes for the sugar from a gel to hit your bloodstream so this coincides with the gun going off and the preliminary surge of the primary few miles of the race. If you happen to do soak up caffeine at this level it’ll kick in round 30 to 60 minutes later, so it ought to provide you with a lift mid-race. 

In the course of the race itself, chances are you’ll need to contemplate taking in round 30g of carbohydrates—roughly one power gel—for each hour you’re working.

Until it’s very popular and humid then merely consuming water or sports activities drinks from help stations as you’re feeling you could is normally enough for most individuals to remain adequately hydrated. If you understand you have got a excessive sweat fee and are going to be competing in very oppressive circumstances, you may contemplate carrying your individual bottle with an electrolyte drink to encourage you to drink a little bit extra.

Do you could gas throughout a half marathon for those who count on to complete in underneath 90 minutes?

The half marathon is a tough distance for fueling as a result of many sooner runners received’t eat or drink something, however some will. It’s proper on the turning level for when fueling begins to matter. If you happen to’re working underneath 90 minutes, probably the most you’re more likely to profit from is a single power gel or a reasonable quantity of sports activities drink. There may be proof that the style of sugar within the mouth could be useful to efficiency in races of this length even when it’s not clear how a lot of it turns into out there to the muscle tissues. That is due to this fact one thing that’s value testing out in tougher coaching periods to see for those who really feel like a mid-race gel will profit you on race day.