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Fueling strategies for half marathons -

Got any questions? Leave them below or send me a DM on instagram! Your email address will not be published. Submit Comment. Half Marathon Fuelling Guide Sep 15, Nutrition , Nutrition for Running 0 comments.

You can consume carbs on the run through a variety of options; Sports gels read my comprehensive taste test of the best energy gels for runners here Sports Chews or Bars Real Food eg potatoes, dried fruit Sports Drinks Sweets eg Jelly Babies 5g carbs per sweet , Percy Pigs 7g carbs per sweet , Wine Gums 4.

weigh yourself pre run in your birthday suit in KG 2. Run for 60 min without drinking — ideally at goal race pace 3. Make sure to practise!

How are you going to carry it? Caffeine…yay or nay? Look for a gel or product with about mg caffeine my fave Precision Fuel gels have mg and 30g carbs Got any questions? Submit a Comment Cancel reply Your email address will not be published. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits.

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How do you even go about sorting through all the choices? While some prefer gels, others go with chews or whole foods. Energy gels range from standard brands like GU to more natural options listed below.

Standard gels can often lead to GI distress due to the fructose, so try several different brands to see how you feel afterward. Your half marathon fueling strategy needs to start during training!!

Go to a running store and buy individual packets to test out things, then you can buy a larger pack when you know what feels good. Practice what it feels like to chew a lot while you are doing a speed workout to know if this is a good option for you. The main downside here, is I find people munching on them as snacks.

If all the sugars in gels and chews makes your stomach revolt, whole foods might be a better option. If you choose whole foods, you may want to consider eating fewer calories, but more often, say every minutes.

These are some great whole food choices for race day:. Like gels, chews, and whole foods, sports drinks replace some of the lost glycogen stores.

In addition, the electrolytes contained in the sodium and potassium help with fluid retention lost from sweating. If you plan to rely solely on sports drinks as your half marathon fueling strategy, then pick one with more carbs and calories.

This is NOT The time to skimp on carbs or go sugar free. You also need sodium to help the gut handle all of the sugars. One Nuun tablet contains just 10 calories and 1 gram of carbohydrates. Regardless, hydration is part of fueling and should be incorporated into your training and racing nutrition plans because we know dehydration is going to drop your energy and slam you in to the wall.

Many energy gels and chews include caffeine for an extra boost during a long run. That could be a recipe for disaster.

Or try consuming a cup of coffee in the morning 30 minutes or so before heading out on a long run, as caffeine can take 45 minutes to peak in your system. Be sure to pay attention to how coffee affects your GI system. Does it make you need to run to the bathroom immediately, or does it take a little while to work its way through?

Make sure you know the answer before leaving for that long run. It will feel like rocket fuel that day. Other ways to connect with Amanda Instagram Daily Fun: RunToTheFinish. Facebook Community Chatter: RunToTheFinish.

Get more running tips: Pinterest. Photo from the lovely jbirdruns. Really good post! I was always confused on fueling for long runs and would eat at the wrong time. My husband ran cross country and told me he would usually fuel at a different time.

Needless to say, all runners should consume an easily digested but carbohydrate-rich breakfast on the morning of the race, preferably containing gently releasing energy foods, such as oat-based cereals, in order to avoid energy swings and troughs.

Highly trained runners who are confident of completing the race in less than 75 minutes or so have no particular need to consume carbohydrate drinks or gels during the race to top up glycogen stores, although fluid might be desirable in hot conditions.

Where race duration is expected to exceed 75 minutes, some modest use of carbohydrate drinks and gels supplying around 30 grams per hour is recommended to top up stores see above.

The golden rule of any carbohydrate supplementation, however, is to try it in training first. Gels in particular may not be well tolerated by some runners, and research shows that the gastric distress they cause could lead to a slower rather than faster half marathon time.

All things being equal, lower levels of body fat and therefore weight will reduce your energy expenditure and oxygen consumption at any given pace—or, to put it another way, your maximum sustainable pace will be higher.

Studies suggest that you drink to thirst for any event lasting 60—90 minutes so runners completing the race in less than 75 minutes should have no real need to drink unless they feel thirsty. However, slower runners taking more than 90 minutes should plan to consume fluids on the run, even in more temperate conditions.

For both elite and non-elite runners, pre-race caffeine is a proven ergogenic aid , helping to stave off fatigue, thereby extending endurance, and should be considered as a useful nutritional tool for half-marathon performance. Pre-race nitrate in the form of beetroot juice appears to enhance sub-maximal endurance performance , which could particularly benefit slower runners, but it seems less effective for more elite athletes.

Search Search. Running Racing Race Fuel Do You Need to Fuel During the Half Marathon? Your speed will determine if and how you need to consume carbs to fuel your half marathon.

Andrew Hamilton Originally Published Mar 11, Updated Jan 24,

Heading out the door? Read this article on the Mwrathons app maratbons Fueling strategies for half marathons on iOS devices for members! The half marathon Fueling strategies for half marathons the most popular of all Feling events, but many runners mafathons confused Antioxidant and bone health fueling—not just during the race but also the preparatory training sessions before the event. Should you be consuming in-race and in-training carbohydrate drinks and gels, or are they best reserved for the marathon distance? To answer this question, we need to understand two simple concepts about the energy demands of running a half marathon. For all athletic events lasting more than a few minutes, a large proportion of the energy is supplied from oxygen-fueled aerobic metabolism in the muscle cells, where carbohydrates and fat are combined to release the energy required for muscle contraction. Stdategies half marathon is a tricky distance when it comes to fueling. For syrategies targeting their first half froknowing Fueling strategies for half marathons to fuel, marathhons much strategoes eat, and what Organic stress management consume Fueilng be confusing. Ok fine, even after Fueling strategies for half marathons them for years a lot of us are still trying to figure what we need! Having a good half marathon fueling strategy could be the final piece to hitting your next PR. Your body relies on two primary sources of fuel to feed the muscles during long runs—fat and carbohydrates. This is what people refer to when talking about being fat adapted. Specifically when running at faster paces or harder effortsyour body will switch from mostly fat to mostly carbs.