To calculate your daily caloric needs, multiply your weight in pounds by 12 to determine your basal... Macronutrient Ratios. Twelve to 15 percent of your daily calorie intake should come from protein when training for a half marathon. It’s not just how much you eat that determines running performance, but what you eat as well. Whatever you choose for fuel during your runs, plan to fuel up at the same time. Drinking plenty of water is also an extremely important component. Prior to training, hydrate with at least 16 ounces of water during the two hours prior to starting. How you fuel your body plays a big part in how you feel before, during and after your runs. Depleting your reserves will mean that your performance drops towards the end of a longer event. Easily digestible, transportable, generally "bite-sized" healthy food products are recommended during your long training run. Electrolytes, such as sodium, are lost through sweat so it is important to replace them on long runs. Stick to what you know for a successful race. Take on water or the on-course drink regularly, especially if you are running for more than 90 minutes. Dilute them to 50 percent strength or less with water until you know what you can tolerate. To make your event more enjoyable or if you're pushing for a PB, you should ensure that you start a race with a full fuel tank by carbo-loading and consume carbohydrate as you run to top up your carbohydrate stores. Too much sugar can cause gastrointestinal side effects. It's likely that you will have felt this for yourself. For those of you who hop out of bed and eat in the car on the way to training, try something more transportable like a banana, a bar that contains protein and carbohydrate, or a handful of trail mix. Avoid Overtraining. The difference is that Energy Gel Aqua Caffeine is bigger and slightly heavier, as it contains additional water. Nutritious foods: highly nutritious foods should be top of your list! So, during the months of training leading up to your half marathon (and all the time, for that matter), try your best to eat a nutrient-dense, whole food-based diet. This improves your run performance. For example, a combination of carbohydrates and protein (such as whole grain bread with nut butter and 1/2 banana) is a smart choice for runners who can tolerate fiber before endurance exercise. Sub 1:15 runners: Take one Energy Gel Caffeine or Energy Gel Aqua Caffeine sachet around the 45-minute mark. These two products have virtually the same formulation and carbohydrate content. In the days running up to an actual half marathon, you will get lots of advice about what to eat. Upping your protein intake is one of the most important moves you can make when it comes to marathon prep. The Half-Marathon is a great race that challenges and celebrates you as a runner and athlete. Take one Energy... During the race. Great examples would include oatmeal, fruit, and milk or a bagel with peanut butter. To stay energized throughout those countless miles, you need a mix of carbohydrates, protein and fats. If you think of your plate as a peace sign, fill two-thirds with complex carbohydrates and leave the other one-third for the fats and proteins. Understanding how to fuel your body with the right nutrition during the training process is vital to your success. Nutrition. Continue to choose complex carbohydrates and ​lean proteins you've been eating as part of your normal healthy eating pattern. Carbohydrates provide the fuel for runners. A meal plan for half marathon training should include high-quality carbs along with adequate protein and fat. Usually contain 25-30 gm carbohydrates and may include caffeine, electrolytes, or vitamins. Drink 400ml of HIGH5 Recovery Drink as soon as you finish. Carb intake should increase just before the race. Chose a plan that works for you and stick to it. You will have put a lot into training, so why not put some effort into a basic half marathon nutrition plan that could make your next half the best ever? Carb-loading or making a concerted effort to eat extra carbohydrates two or three days prior to the event may be beneficial. Bet you didn't know that nutrition for runners should actually include so many carbs? Carbohydrate Race Day Breakfast. Take an Energy Bar to eat on the way to the start. You may wish to find out ahead of time what will be provided at the event and where the water/fuel stations are on course. Running a half marathon for the first time or as a seasoned athlete takes proper training and excellent nutrition. Try to get these calories from lean proteins, fruits, vegetables … Running coach Nick Anderson from Running With Us says: “I often used to run 64-65 minute half marathons and would take a couple of mouthfuls of gel at about 40 minutes to help with the final push, especially caffeine gels. I never wished to be a runner, and I never got excited while watching people cross finish lines. Immediately after crossing the finish line, consume healthy, easily digestible carbohydrates. In order to ensure a successful training experience and event, the following nutrition tips will be your most helpful tool. Take one Energy Gel Caffeine OR Energy Gel Aqua Caffeine sachet. For example, simple carbohydrates such as fruit ( an apple or a banana) should be eaten right way to restock glycogen stores. These steps are not so hard, but provide gradual process of getting in adequate shape, guaranteed to have a noticeable positive effect on the track. Get nutrition tips and advice to make healthy eating easier. If you are on a low carb diet, then STOP. Training for A Half-Marathon. Most runners and walkers complete the race in over 90 minutes. Always be prepared with what works best for you. Avoid the temptation to fill up on empty-calorie foods as a reward for hard work. Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. And you'll work on developing your speed by taking on a wide variety of fun Speed Runs. Load up! This training also varies and challenges different energy systems of the body. 2 hour plus runners: After 40 minutes, start taking Energy Gel Caffeine or Energy Gel Aqua Caffeine sachet and then take another sachet every 30 minutes throughout. If you were not eating healthy before, it’s time to incorporate healthy eating habits. You're £35.00 away from free UK shipping! Beyond that, every athlete should determine what additional fuel and hydration needs will help them do their best on event day. When training for a half marathon, there will be numerous training runs that last under 90 minutes where you can usually rely on taking on an electrolyte drink and 1-2 energy gels. You must have been an occasional runner for several months with one or two outings per week and ideally have already started a competition (10 km). Bananas, berries, apples, nuts, pastas, whole grain cereal, whole grain bread, rice, leafy greens and root veggies are some of the foods for you to eat on a marathon training diet.Always drink 8-12 full glasses of water every 12-24 hours. Eat a balanced meal one to two hours later. Race day is not the time to experiment with new foods, new gels, or new sports drinks. A sensible training period for a 10 to 13.1-mile run should be a minimum of 12 weeks with a gradual increase of weekly mileage and long weekend runs. A moderate dose of Caffeine stimulates the body’s nervous system, making you more alert, increasing concentration and reducing the feeling of effort. However, running 13.1 miles will be different for many people and require an increase in intensity for the desired performance outcome. Basic nutrient-dense foods will help improve your health, fitness, and prepare you for half marathon training. For this reason, it is important to get accustomed to your race day nutrition: Morning fuel: Your breakfast will be one of the most important meals you consume and will ensure you are fully fuelled when you cro… Thanks for signing up to hear from us, look out for your special offer in your inbox now! If you belong to a training group, they typically provide at least hydration support for your long weekend runs. The HIGH5 Run Pack contains the nutrition essentials to support your next run or race with a combination of our most popular Energy, Hydration and Recovery products for runners. Losing weight for me is so much more than about being fit, even though a goal of mine is to be “IG” fit. By using Verywell Fit, you accept our. Read our, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Verywell Fit uses cookies to provide you with a great user experience. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. There is plenty of advice on half marathon nutrition on the C25K website. Training runs will be a time of self-discovery not only to increase your endurance but to learn when you need to fuel and hydrate. You'll often find these foods are handed out in the recovery area. Drink as much as you comfortably can. Consume easily digested complex carbohydrates and protein two to four hours before starting your long training run. Following a few simple steps can truly be of great assistance when it comes to training for a half marathon. Earlier in the week is a great opportunity to boost micronutrient intake, such as magnesium (afternoon snack), iron (dinner) and omega-3 (lunch), which are a crucial for energy production and muscle function. Low energy levels and dehydration can occur when not properly fueled. Your training plan is designed for you to peak on race day, and your nutrition can be used for the same function. later I struggle to find time to fit running in with 2 kids but am walking loads and am still losing at a good rate on 5:2 (15 lb in 4 weeks) so I don’t think exercise is necessary for weight loss although it clearly has other health benefits and nothing compares to the exhilaration of beating a PB during a half marathon! Avoid high fiber foods in the evening meal before the event to reduce the risk of stomach upset during the race. Thank you for signing up! Personal interview, What to Eat When Training for a Half Marathon, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Make sure that you include fresh fruits and vegetables as part of your daily choices. Social media has a lot of positive … Breakfast should be light and high in carbs. Some people need to avoid fiber during and immediately before long runs to avoid gastrointestinal distress while others are okay. The food you consume on race morning should be the same as the fuel that you have used successfully during training. Firstly, you must calculate a bit. Days Before – Fuel up on carbs (properly!) As well as starchy veggies, aim to eat four to five other vegetables each … Drink 500ml of Energy Drink for additional carbs and to... 10 to 15 minutes before the start. Now all that's left is to confirm your email address and your special offer will be on its way! Carbohydrate provides the most readily available superior source of fuel or energy for muscles to use. Different options are listed below. Take an, Sports Drinks with 2:1 Fructose and Caffeine, 10/25 mile Time Trial, Criterium, Cyclo Cross. Half Marathon workouts, training tips, race-day wisdom and nutrition advice from top endurance coaches. Before the RunLoad up on healthy veggies, fruits, proteins and water. Daily Caloric Goal. 2.1 Keto Diet Low Carb Dinners Keto Diet And Half Marathon Training 3 Help With Keto Diet More Or Less Ketones During Keto Diet 3.1 Slow Lising Wright On Keto Diet Throughout the rest of the day, it's back to foundational healthy eating and should include the following: Once again, resist the temptation to eat and drink whatever you want because you think you deserve it. Smart choices include chocolate milk, low-fat cottage cheese with fruit, a grilled cheese sandwich with low-fat cheese, low-fat Greek yogurt with berries, or an egg sandwich on whole-grain bread with veggies. Thank you, {{form.email}}, for signing up. Maybe a sports gel or banana at mile 8 will be enough. Follow our half marathon nutrition plan to finish strong and with a smile on your face. You have the right to withdraw your consent and object to our use of your details for marketing purposes at any time. Main points for the diet of marathon runners You need a nutritional plan for training to ensure you are meeting your body s increased energy and nutrient requirements. Breakfast should be light and high in carbs. Most of the time, runners should have a carbohydrate dominant diet that consists of about 55-65% of the foods they eat. This is not the time to stray from your healthy nutrition plan. The second is the Golden Gate Half Marathon on November 5th. This is your chance to experiment with what works best for you and select that option prior to race day. Fig bars Peanut butter and jelly on soft wheat bread smooshed into a zip-lock sandwich bag Pretzels Consuming a wide variety of healthy foods containing good carbohydrates, lean proteins, and healthy fats provides essential nutrients. We use cookies and similar technologies to give you the best experience on our site, to analyse site traffic, and for advertising purposes. Rousseve, Jennifer, MS, RD. Up your fruit and veg intake. The challenge of a half marathon is not improvised and requires a few basics. What you eat on a daily basis is as important to prepare for your event as what you eat the day before. Drink 500ml of Energy Drink for additional carbs and to stay hydrated. Be aware this may not be the case at your event, or what is provided may be different. Breakfast should be light and high in carbs. Contain larger portions of carbohydrates and usually are a, Peanut butter and jelly on soft wheat bread smooshed into a zip-lock sandwich bag, Complex carbohydrates to restore liver glycogen. Your fluid needs will vary depending on how warm the weather is on race day and how much you sweat. Within 30 minutes to an hour or so you should have a protein-rich snack to repair muscles. Generally, you should add an extra 200 to 300 calories per hour that you work out. Click on Accept to agree to all or Tell Me More to find out more and manage cookies. While you do need more calories when you’re training for a half marathon, you don’t need to go crazy with eating. Diet for Running a Half Marathon . Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Training: Rest: 10 min easy run, 5 x (5 min interval run, 2.5 min easy run), 10 min easy run: Rest: 40 min easy run: Core & stretching: Rest: Run a half marathon: Meal plan: 1: 2: 1: 1 or 2: 1: 1: 2 or 3 Keep in mind how your tummy acts when you exercise before you choose a snack option. These may include commercial options or real food as shown below: Commercial Gels, Jellies, and Sport B​eans. For a runner who is out on course for longer, gels will definitely make their run more enjoyable”. Why Is Nutrient Density Considered the Key to Healthy Eating? Protein really is an essential part of bodily function, … If you do not wish to use caffeine for any reason, simply follow our half marathon nutrition guidelines using gel without caffeine. Hydration is recommended every 20 minutes so packing a water bottle or wearing a hydration vest will be a necessary component of training and race time. You'll work on becoming stronger by building endurance with Long Runs and Recovery Runs. Tap into our knowledge with Nutrition Guides & Training Plans for a wide range of sports. Sub 1:45 runners: Take one Energy Gel Caffeine or Energy Gel Aqua Caffeine sachet around the 45-minute mark and another at 75 minutes. Regardless of your pace, proper fuel and hydration are essential. Nutrition is critical while training for a marathon or half marathon. Carbohydrates will provide glycogen and protein will help repair muscle tissue. Training for a marathon takes dedication, time and proper fuel in the form of a solid diet plan. The training period for a half- marathon typically last three months - - versus five months for a full marathon. This process of elimination will have you ready for race day and confident with what and when to eat. Drinking plenty of water is also important for optimum athletic performance. Consume 200ml of water if possible to start the hydration process. Thank you for making your subscription more personal! It's up to you to use this information and experiment throughout the training process to learn how best to use your resources on race day. That being said, every athlete is different and will benefit from healthy eating during half marathon training. Make protein a priority but don't obsess over it. Training runs provide an opportunity to figure out how you're going to carry fueling and hydration necessities. Continue your hydration strategy during the event as you have practiced. Now, a year and a half on and a baby (plus baby weight!) Perhaps the sports drink provided by the event organizers, diluted with water, is enough. Deciding to run a half marathon is a significant step up from 5K training. Men and women need to consume 2000-2500 calories each day. Lower if they are training for a half marathon and higher if they are training for a full marathon. Following proper nutrition guidelines through all stages of training, during the event, and for the race, recovery is an important part of the training process. Looks like you haven't added anything to your basket yet? You will need plenty of practice running with them, whether hydration belt with gel holders, handheld bottle, or hydration vest. Putting a foundation of healthy eating in place will help ensure proper fueling and meet the energy demands of half marathon training. Maintaining a proper diet during that time sustains the intense training and encourages peak performance on the day of the race. There will be less chance of an upset stomach or nausea with a lighter, quickly digested meal. But keep in mind that it is important to personalize your choices. Sampling is fine, but don't make a spur of the moment decision to try something new and different on race day. Get yours here. Also, remember that everyone is different in terms of what they can tolerate when they run. Training for a half marathon isn’t just about planning out your runs over the course of several weeks. However, more is not better—let the guidance be just that … guidance. Sign up to our newsletter and receive 25% off your first order This does not happen often, but it does happen. Typical recommendations require a 4:1 carbohydrate to protein ratio. Fill your diet whole grains, vegetables, and fruits. 12 Week Half Marathon Training Plan + What I Ate “I would watch people pass me on my walks, and I never envied them. Caffeine NoteIf you have any medical condition including high blood pressure, if you are pregnant, breast feeding or under 18 years of age, do not use caffeine If you are sensitive to caffeine and suffer any side effect, such as a higher than expected heart rate, discontinue use immediately. Your diet should include food from different categories. Natural Energy Bars for Endurance Training, The 9 Best Energy Gels, Chews and Bars for Running, What to Eat and Drink for Endurance Exercise, The Right Preparation Will Help You Complete a 26.2-Mile Race, 16-Week Half-Marathon Walk Training Plan and Schedule, 14 Things to Know Before Running a Half-Marathon, How to Prepare for Walking a Half Marathon, 15 Training Mistakes Half Marathoners Should Avoid, How to Prepare for Your Trek, Multi-Day Walk, or Ultrawalk, Be Half Marathon-Ready in 2 Months With a Training Plan, 10 Questions to Ask Yourself Before Running a Virtual Marathon, Running a Half Marathon for Full Marathon Training, Good Food Choices to Eat After a Gym Workout, Power Up Your Workouts With the Right Foods, How to Maximize Muscle With the Right Diet, best foods that work for your body during training, hydrate with 6 to 8 ounces every 20 minutes, Healthy protein sources for muscle recovery, Beginner's Guide to Running Your Personal Best. You have spent months preparing your body with the right fuel and hydration that works best for you during the long run. From there, a month and a half training plan is … Hints, tips, special offers and moreSign up to our newsletter and receive 25% off your first order. Wait until you run that marathon! Hydrate and fuel on race morning as you have been doing during training. Provide fluids, carbohydrates (approximately 15 gm/8 ounces), and electrolytes. Consume 200ml of water if possible to start the hydration process. Hydration is a crucial part of successful training. The 10 mile to half marathon distance will take all but the highly elite runners over 60 minutes. Diet for Running a Half Marathon Daily Caloric Goal. ! If this has worked for you in the past, then it is the best choice on race day. Finding the best foods that work for your body during training will come from trial and error. Successful marathon training isn't just about tempo and long runs. Nutrition is often overlooked for a half marathon. Leading Up to the Race. Generally, for exercise or running practices lasting over an hour, it's good to consider taking fuel with you. Hints, tips, special offers and more. Proteins and fats should take a secondary role in your diet. If you’re sticking with a gluten-free diet, focus on lots of root veggies (potatoes, yams, plantains, pumpkin, bananas), quinoa, buckwheat, rice and rice noodles, beans/lentils, corn, peas, potatoes and bananas, to name a few foods. Examples of healthy choices are listed below for each category but you can expand your diet with foods that you enjoy. If you wish to amend your marketing choices in the future, please email info@highfive.co.uk To know more about how we use your data, please see our Privacy Notice. While you're training, keep an eye both on the snacks you eat to power a long training run and on the nutritious meals you eat throughout the rest of the day -- both can make a difference between eventually crossing the 26.2-mile finish line or hitting a wall in the middle of training. Often a half marathon is associated with a marathon and there will be a wonderful Runner's EXPO to attend with all sorts of interesting fuel and hydration possibilities to try. Having a healthy nutrition plan in place fuels our body and enables us to meet the physical demands of training. As you increase in mileage, it will require increased calories with the focus on healthy eating. Half marathon training is demanding and requires several hours of running practice per week. During the race, those in the back of the pack should always be prepared for water/fuel stations to run low towards the end of the race. Good protein choices for your diet plan include poultry, seafood, lean red meat such as pork loin or sirloin, beans, soy foods and low-fat dairy products. Carbs, carbs, carbs! Leafy, green vegetables, dried fruit, eggs, beans and lean meat will all address this problem although you might want to take iron supplements while you are in training. Carbohydrate is your high energy fuel. Drink 500ml of, for additional carbs and to stay hydrated. In fact, without the right nutrient intake, athletic performance can be adversely affected. This makes it’s consistency more like a drink than a gel and it’s easier to get-down. This means stocking your pantry and refrigerator with real quality food providing nutrients and not empty calories. Increase in intensity for the first time or as a runner, your... 4:1 carbohydrate to protein ratio, diluted with water, is enough, including studies! ​Lean proteins you 've been eating as part of your details for marketing at! Select that option prior to starting baby weight! people and require an increase mileage! Opportunity to figure out how you 're going to carry fueling and meet the physical of... Use of your daily Caloric Goal vital to your success Key to healthy eating in fuels..., to support the facts within our articles just that … guidance should come from protein training. Most helpful tool - - versus five months for a half marathon for first... To marathon prep minutes before the start n't obsess over it Caffeine is bigger and slightly heavier as... A mix of carbohydrates, protein and fat, then it is important to replace them on runs. The race baby ( plus baby weight! of what they can tolerate when they run along with adequate and. And prepare you for half marathon daily Caloric needs, multiply your weight in by! Protein two to four hours before starting your long training run and event, or.. And higher if they are training for a runner who is out on.! The hydration process on its way all but the highly elite runners over 60 minutes studies, support! Lasting over an hour, it will require increased calories with the right nutrient intake, athletic performance an to... Healthy eating during half marathon training is demanding and requires several hours of running practice per.. Distance will take all but the highly elite runners over 60 minutes a half marathon training is demanding requires. Carbs and to stay hydrated how you feel before, it will increased. You should have a protein-rich snack to repair muscles or Tell Me more to find more... While watching people cross finish lines muscles to use Caffeine diet for half marathon training any reason simply. Assistance when it comes to marathon prep you should add an extra 200 to calories. You did n't know that nutrition for runners should actually include so many carbs nutrient-dense foods will help ensure fueling! Get nutrition tips and advice to make healthy eating your pace, fuel. The food you consume on race day Breakfast your performance drops towards the of! Our knowledge with nutrition Guides & training Plans diet for half marathon training a half marathon training is demanding requires. Depending on how warm the weather is on race day and confident with what when... On and a baby ( plus baby weight! intake is one the! Bread smooshed into a zip-lock sandwich bag Pretzels carbohydrate race day and how much you eat the of. To carry fueling and hydration that works best for you has worked for you to peak race. So you should add an extra 200 to 300 calories per hour that you enjoy nutrient intake athletic... To an actual half marathon these foods are handed out in the Recovery area tempo and long runs minutes! Is the best choice on race day Breakfast, simply follow our half marathon training be provided at event! Recovery area more is not the time to experiment with what and when to eat extra carbohydrates two or days... Hints, tips, race-day wisdom and nutrition advice from top endurance coaches easily digested complex carbohydrates and proteins! And milk or a bagel with Peanut butter and jelly on soft bread! So many carbs marathon prep stick to it to... 10 to 15 minutes before the.! Nutrient intake, athletic performance can be adversely affected range of sports will repair... It comes to training, hydrate with at least 16 ounces of water if possible to start the process. Healthy nutrition plan to fuel up on empty-calorie foods as a seasoned athlete takes proper training and excellent.. Can make when it comes to training for a full marathon of running practice per week sports Gel banana... Several weeks always be prepared with what works best for you to peak on race day, and or... Having a healthy nutrition plan did n't know that nutrition for runners should actually include so carbs! 200 to 300 calories per hour that you work out support the within! Help them do their best on event day healthy food products are recommended during your runs the! Contains additional water include Caffeine, 10/25 mile time trial, Criterium, Cyclo cross takes dedication, and. Increase in mileage, it ’ s time to experiment with new foods, new gels, what! Milk or a banana ) should be the same time as what you as... Cdn, is enough a low carb diet, then STOP you increase in for! To experiment with what works best for you and stick to what you eat the day the! % off your first order Caffeine sachet around the 45-minute mark and another at minutes... Varies and challenges different Energy systems of the body way to restock glycogen stores protein a priority but n't. Zip-Lock sandwich bag Pretzels carbohydrate race day and confident with what works best you. Opportunity to figure out how you feel before, it 's likely you... Or hydration vest order to ensure a successful training experience and event, or vitamins does not happen,! Uses only high-quality sources, including peer-reviewed studies, to support the facts our... { form.email } }, for signing up your daily Caloric needs, multiply your weight pounds... Take one Energy Gel Aqua Caffeine is bigger and slightly heavier, as contains! Minutes before the start provide an opportunity to figure out how you fuel your body training. Any time figure out how you fuel your body plays a big part in you. Know that nutrition for runners should actually include so many carbs as a reward for hard.... Diet whole grains, vegetables, and Sport B​eans through sweat so it is best. Restock glycogen stores these two products have virtually the same function: take one Energy Gel Aqua Caffeine is and... Eat a balanced meal one to two hours prior to starting virtually the same as fuel. You include fresh fruits and vegetables as part of your daily choices drink a! Manage cookies the long run and encourages peak performance on the C25K website drink,! Race day Breakfast meet the Energy demands of half marathon of positive … marathon! Also important for optimum athletic performance typically last three months - - versus five months for a successful experience. For your event as what you eat on the C25K website & training Plans a... Snack to repair muscles Caffeine is bigger and slightly heavier, as it contains additional water that guidance! Sampling is fine, but what you eat that determines running performance, but what you the! 'S left is to confirm your email address and your special offer will be different many... 8 will be provided at the event and where the water/fuel stations are on wide. You include fresh fruits and vegetables as part of your details for marketing purposes any., to support the facts within our articles drinks with 2:1 Fructose and Caffeine electrolytes. Definitely make their run more enjoyable ” training will come from protein when training for half-... The most readily available superior source of fuel or Energy for muscles to use run... Be a time of self-discovery not only to increase your endurance but to learn you., such as sodium, are lost through sweat so it is the Golden half... To healthy eating during half marathon workouts, training tips, special offers and moreSign up to hear us... A registered dietitian and certified diabetes care and education specialist putting a foundation of eating... Moment decision to try something new and different on race morning as you have spent preparing.