Racing Your First Half Marathon

So you’ve signed up to take on 21.1km like it’s no big deal, look at you go! Time to get gel-ified and make friends with stroopwafels, chews and the endless options of hydration mixes. Lucky you’ve come to the Aid Station buffet where all these goodies are stocked. Let’s talk about how to crush your goals without bonking, cramping, or turning into a sweaty raisin. Time to dive into the science-backed world of half marathon fuelling!

Nutrition in Training

Let’s break down the key essentials you need to know about fuelling and hydration as you train for your first half marathon.

• Aim to consume 30-90g of carbohydrates per hour

• Per hour this may look like;
  → 1-3 gels
  → 2-3 stroop waffles
  → 4-12 small chews
  → 1 energy bar
  → 1 scoop of a hydration or carb mix with 500-700mL of water
  → Ideally it would be a mixture of the combinations above e.g. Hydration mix with water + 4-8 small chews per hour

Pro Point→ Hydration mixes contribute to carbohydrate intake.

Some of my favourite energy products for running
→ Untapped energy gel
→ 226ER high energy gel with BCAA’s
→ Pure Sports Nutrition Performance+ Race Fuel Drink Mix Sachet
→ NäakUltra Energy Waffle
→ Skratch Labs – Sports Energy Chews
→ Precision Fuel & Hydration – PF 30 Chew

Hydration

Hydration is equally or more important than energy intake.

• Dehydration can reduce aerobic power by 6%, which can significantly slow you down (1).

• Consume electrolytes with your water during long training runs and on race day.

• Hydration options include:
  → On-course hydration
  → Hydration mixes in a run belt, vest or hand held flask
  → Salt/electrolyte capsules (e.g. take with water at aid stations on-course)

My hydration choice for long distance running→ UnTapped Mapleaid Hydration OR Pure Sports Nutrition Electrolyte Hydration

If you need help deciding what products to use, keep it simple with our Half marathon starter kit , Half marathon kit or reach out to me on the Ask Ash page.

Carbohydrate Loading: Should You Do It?

• During taper week, reduced training naturally boosts glycogen storage if you keep your nutritional intake the same.

• Carbohydrate loading can enhance this, but it’s not equally effective for everyone.

• Men may increase muscle glycogen by 23–41%, while women see little to no increase (up to 17% at best)2,3

Take away → Women should slightly increase carb intake before race day, men can load more aggressively.

Common Nutrition Mistakes to Avoid

• Trying new products on race day

• Choosing the wrong nutrition products for your individual needs

• Underfuelling or only drinking water without electrolytes

• High fibre intake during race week and on race morning

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Fleming, J., and L.J. James (2014). Repeated familiarisation with hypohydration attenuates the performance decrement caused by hypohydration during treadmill running. Appl. Physiol. Nutr. Metab. 39:124-129.

2. Tarnopolsky MA, Zawada C, Richmond LB, Carter S, Shearer J, Graham T, Phillips SM. Gender differences in carbohydrate loading are related to energy intake. J Appl Physiol (1985). 2001 Jul;91(1):225-30. doi: 10.1152/jappl.2001.91.1.225. PMID: 11408434.

3. Tarnopolsky MA. Gender differences in metabolism; nutrition and supplements. J Sci Med Sport. 2000 Sep;3(3):287-98. doi: 10.1016/s1440-2440(00)80038-9. PMID: 11101268.