Fuelling for a half marathon

Bristol Half is just around the corner, and such a distance involves strategic fueling to ensure you have the energy and stamina to give it your best.

Here are some tried and tested tips:

1. Carb-Loading

Start 2-3 Days Before: Increase your intake of carbohydrates (whole grains, pasta, rice, fruits, and vegetables) to ensure your glycogen stores are maximised.

Balance Meals: Combine carbs with lean proteins and healthy fats to maintain balanced nutrition.

I tend to treat this phase as a time to enjoy nutritious, filling meals, reading books, walking and sleeping. That's what the taper is there for.

2. Hydration

Stay Hydrated: Drink plenty of water in the days leading up to the race. Aim for at least 2-3 liters of water daily.

Electrolytes: Consider sports drinks or electrolyte supplements to maintain sodium and potassium levels.

I'm a bit of a failure when it comes to hydration so at this point in a training block I actually set alarms to remind me to hydrate. Do what works for you.

3. The Day Before

Avoid Really Heavy Meals: Opt for lighter, easily digestible meals to avoid gastrointestinal issues.

Dinner: Have a carb-rich dinner, such as pasta with a yummy sauce, lean protein (like chicken or fish), and some veg.

4. Race Day Morning

Eat 2-3 Hours Before the race: Have a good, carbohydrate-rich breakfast like porridge, a banana, and toast with peanut butter.

Hydration: Drink a moderate amount of water, but avoid overdrinking to prevent constantly needing the loo. Try to tip across the morning rather than glug.

5. During the Race

Energy Gels/Blocks: Consider consuming energy gels or blocks during the run, but make sure you've tested these during training runs to ensure they agree with your stomach.

Water Stations: Utilise the water stations to stay hydrated, if you want to! You might have a hydration vest instead.

6. Foods to Avoid

High-Fibre Foods: Skip high-fiber foods like beans, lentils, and bran cereals on the day before and the morning of the race.

High-Fat Foods: Avoid greasy, heavy, and fried foods which can cause digestive issues.

7. Practice Your Strategy

Test in Training: Whatever you plan to eat or drink before and during the race should be tested during your long training runs to ensure it works for you

8. Listen to Your Body

Individual Needs: Everyone's body reacts differently, so adjust your fuel strategy based on what you know works best for you.

YOU DO YOU. Now get out there and enjoy your run!