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 greatest operating gels and sports activities drinks, just because they are going to be operating for therefore lengthy.
Despite the fact that 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 operating a PR or finishing the course with a smile in your face reasonably than hitting the wall since you’ve run out of vitality.
For all the recommendation you want on methods to gas a half marathon we spoke to Andy Blow, sports activities scientist and founding father of Precision Gasoline & Hydration.
Andy Blow is a sports activities scientist and founding father of Precision Gasoline & Hydration. He has a level in Sport and Train Science from the College of Bathtub and earlier than he based PF&H he labored as a sports activities scientist for the Renault and Benetton Components One groups, and he helped arrange the Porsche Human Efficiency Centre.
Do it’s essential to carb load for a half marathon?
Carb loading is unquestionably a really helpful technique to undertake earlier than a half marathon. Quite a lot of the vitality you’re going to depend on in the course of the race will come from glycogen shops in your muscle mass, and carb loading within the closing 48 hours earlier than the race is a confirmed strategy to max out these shops.
To carb load successfully you ought to be aiming for 8-12g of carbohydrates per kilogram of physique weight every day for one to 2 days prior. It is a lot of carbs! It may also be helpful to scale 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?
A great pre-race breakfast is usually very wealthy in carbohydrates and simply digestible. Should you’ve carb-loaded successfully, the primary function of the pre-race breakfast is to switch liver glycogen—sugars that may be launched later to maintain your blood glucose ranges up—reasonably than put vitality into your muscle mass, which may have been finished 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 too can embrace fruit juice and sports activities drinks with a high-carb content material in case you’re much less capable of eat numerous stable meals earlier than the race. Goal to complete consuming breakfast one to 3 hours earlier than the beginning relying in your expertise of how nicely you may tolerate consuming near the beginning of a tough run.
Hydration-wise, having round 500ml of a really robust electrolyte drink within the morning, which you end about an hour earlier than the beginning, is a good 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 operating gel or vitality chew, doubtlessly 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. Should you do absorb 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.
Through the race itself, chances are you’ll wish to contemplate taking in round 30g of carbohydrates—roughly one vitality gel—for each hour you’re operating.
Except it’s very popular and humid then merely ingesting water or sports activities drinks from assist stations as you’re feeling it’s essential to is normally enough for most individuals to remain adequately hydrated. If you recognize you have got a excessive sweat charge and are going to be competing in very oppressive circumstances, you would possibly contemplate carrying your individual bottle with an electrolyte drink to encourage you to drink slightly extra.
Do it’s essential to gas throughout a half marathon in case you anticipate to complete in below 90 minutes?
The half marathon is a difficult distance for fueling as a result of many quicker runners received’t eat or drink something, however some will. It’s proper on the turning level for when fueling begins to matter. Should you’re operating below 90 minutes, essentially the most you’re more likely to profit from is a single vitality gel or a reasonable quantity of sports activities drink. There may be proof that the style of sugar within the mouth may be helpful to efficiency in races of this length even when it’s not clear how a lot of it turns into accessible to the muscle mass. That is due to this fact one thing that’s value testing out in tougher coaching periods to see in case you really feel like a mid-race gel will profit you on race day.
