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, often by utilizing the greatest working gels and sports activities drinks, just because they are going to be working for thus lengthy.
Regardless that the race is half that size, getting your fueling proper for a half marathon can also be important to your possibilities of success on the day, whether or not that success entails working a PR or finishing the course with a smile in your face relatively than hitting the wall since you’ve run out of vitality.
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.
Andy Blow is a sports activities scientist and founding father of Precision Gas & 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 you could carb load for a half marathon?
Carb loading is certainly a really helpful technique to undertake earlier than a half marathon. Loads of the vitality you’re going to depend on throughout the race will come from glycogen shops in your muscle tissue, and carb loading within the remaining 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 cut back the quantity of fiber and fats in your food regimen for this era so it’s extra achievable to get these carbs in with out feeling too full and taking in method too many energy total.
What is an efficient breakfast to have earlier than a half marathon?
pre-race breakfast is usually very wealthy in carbohydrates and simply digestible. Should you’ve carb-loaded successfully, the principle position of the pre-race breakfast is to switch liver glycogen—sugars that may be launched later to maintain your blood glucose ranges up—relatively than put vitality into your muscle tissue, which could have been completed 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 can too embody fruit juice and sports activities drinks with a high-carb content material in the event you’re much less in a position to eat plenty of strong meals earlier than the race. Goal to complete consuming breakfast one to 3 hours earlier than the beginning relying in your expertise of how properly you possibly can 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 working gel or vitality chew, probably one containing caffeine, about quarter-hour earlier than the beginning is an efficient technique for a half marathon. This works properly 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 soak up caffeine at this level it’ll kick in round 30 to 60 minutes later, so it ought to offer you a lift mid-race.
Through the race itself, chances are you’ll wish to take into account taking in round 30g of carbohydrates—roughly one vitality gel—for each hour you’re working.
Except it’s very popular and humid then merely consuming water or sports activities drinks from assist stations as you’re feeling you could is often adequate for most individuals to remain adequately hydrated. If you’ve got a excessive sweat price and are going to be competing in very oppressive situations, you may take into account carrying your personal bottle with an electrolyte drink to encourage you to drink a bit of extra.
Do you could gas throughout a half marathon in the event you anticipate to complete in underneath 90 minutes?
The half marathon is a difficult distance for fueling as a result of many quicker runners gained’t eat or drink something, however some will. It’s proper on the turning level for when fueling begins to matter. Should you’re working underneath 90 minutes, essentially the most you’re prone to profit from is a single vitality gel or a average quantity of sports activities drink. There’s proof that the style of sugar within the mouth will be helpful 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 tissue. That is subsequently one thing that’s value testing out in more durable coaching classes to see in the event you really feel like a mid-race gel will profit you on race day.
