How To Fuel A Half Marathon
Marathon / Running / Beginner / Intermediate / Advanced
13 miles or 21km; however you look at it, a Half Marathon is an endurance event that requires nutritional consideration. Where the best in the world can stop the clock at around the one hour mark; the general population is looking more at 90 minutes and upwards. And science would suggest that it’s an exercise duration above 90 minutes that results in our carbohydrate stores running out. Therefore having a plan to keep these stores topped up is really important.
From pre-race rituals to post-run recovery; lets talk through the ideal marathon nutrition strategy to get the most out of your next half marathon.
PRE-RACE NURTITION
Getting in a good meal before you race is the ideal scenario; and with most half marathons being morning events, this usually tends to be breakfast. Opting for something familiar and high in carbohydrates is advised. What’s equally important is getting your timing right for this meal. Having a larger meal around 3 hours before the start should allow your body to process this before the off. The age-old pre event meal advice of porridge or pasta still stands; if it’s not broken, don’t fix it!
If you struggle to eat, then opting for an OTE Energy Drink will help. Mix one serving of OTE Energy Drink powder with water and sip on it slowly during the final hours leading up to the race. This will provide you with a steady release of carbohydrates to fuel your muscles during the first part of the race.
For one final carbohydrate hit, we’d advise having an OTE Anytime Bar about 40-60 minutes before the race starts. This will give you a quick energy boost without causing any digestive discomfort during the race; plus prevent any hunger issues playing with your head on the start line.
DON’T FORGET HYDRATION
Also don’t neglect hydration. It’s important to stand on the start line fully hydrated. We suggest sipping on an OTE Hydro Tab little and often in the days & hours leading up to race. This will help you rehydrate better than just water alone.
