Training for a half marathon is both physically and mentally demanding, but one critical component that can make or break your race day performance is nutrition. Getting your nutrition right not only fuels your body for the long-distance challenge but also helps you maintain energy levels and recover more effectively. Here, we explore three essential nutrition strategies you can implement to ensure you’re properly fueled for your next half marathon.

1. Pre-Run Fueling

When it comes to nutrition for a half marathon, what you eat before your run significantly impacts your energy levels and endurance. Pre-run fueling varies depending on your personal needs and the timing of your run. Ideally, you should aim to eat a small snack about 30 minutes before heading out, but if you’re pressed for time, a quick bite 15 minutes before can suffice. Good options include half a banana, a couple of dates, or dried apricots. The goal is to provide quick-digesting carbohydrates that deliver glucose to your bloodstream without causing digestive issues.

For longer runs or races, if your schedule allows, consider a full meal two hours before your run. This meal should be rich in carbohydrates but low in fibre, fats, and proteins to prevent slower digestion. Carbohydrates are your primary energy source, so opting for foods like porridge with honey or toast with jam can help you stay energised.

2. During-Run Nutrition

For runs exceeding 90 minutes, fueling during the run becomes crucial. While some guidelines suggest waiting until the 90-minute mark to start fueling, many runners—including myself—find that starting around 45 minutes into the run can prevent fatigue from setting in. The key here is to experiment and find what works best for you.

Common fueling options include energy gels, dried fruits like dates, or even small candies like gummy snakes, which are easy to carry and quick to digest. Once you start fueling, it’s important to maintain it consistently every 30 minutes to ensure your energy levels don’t dip. Avoid foods high in fiber, as they can cause digestive discomfort. Instead, opt for simple sugars that your body can easily absorb for a quick energy boost.

3. Carb Loading and Simulating Race Day Nutrition

Carb loading is a technique where you increase your carbohydrate intake in the days leading up to a race or long run. This helps maximize your glycogen stores, providing you with the energy needed for sustained performance. For half marathoners, this might involve adding more carbohydrate-rich foods to your meals two to three days before race day. This doesn’t mean overeating; it’s about being intentional with your carb intake to ensure your body has ample glycogen reserves.

Another crucial aspect of race day nutrition is simulation. This means practicing your nutrition strategy during your long training runs to mimic what you’ll do on race day. Whether it’s what you eat for breakfast, the gels or snacks you consume during the run, or even the hydration strategy you plan to use, everything should be tested beforehand. Failing to simulate your race-day nutrition can lead to unexpected issues, like feeling nauseous or running out of energy too soon. I personally made this mistake during a recent race, where I tried an unfamiliar electrolyte drink mid-run and ended up feeling too sick to continue fueling, making the rest of my race much harder.

Dialing in your nutrition for a half marathon is a game-changer for race day performance. By prioritising pre-run fueling, staying consistent with mid-run nutrition, and incorporating carb loading when necessary, you’ll be setting yourself up for success. Remember, nutrition is highly individual, and it may take some trial and error to discover what works best for you. If you’re unsure or want a personalised plan, consider consulting with a nutrition professional who can tailor advice to your specific needs. Happy running!