Eating for the half marathon?

So - what do I eat?

I'm assuming I just eat breakfast?

Do I need those goos during the half? I can survive 13 miles without stopping for a snack, right?

Re: Eating for the half marathon?

NEVER try anything new on race day! You don't know how your body will react to it. So if you never eat breakfast before you run, I wouldn't. Of course, running 13 miles an empty gas probably isnt a good idea either.

Before my runs I would always eat a whole wheat bagel flat with peanut butter and dry kashi go lean cereal (along with some coffee). I would eat about 1 1/2 hours before the race.

Whatever you decide to eat make sure you have had it before. I've heard horror stories of runners trying new foods and having to make pit stops at every porta potty!

I never use the gels or goos during a race. Generally, for a half you don't necessarily need it. They usually provide gatorade on some courses, so that could be a good refuel.

Good luck!!

Re: Eating for the half marathon?

I know for me I do not like to eat before a race. My stomach is in knots as it is. I usually have half a banana and a few bites of a kashi bar 1.5 hours before the race. But i know that is OK for me. (Trial and error)

I need the energy packets during the race. I use a combination of Jelly Belly sport beans and GU brand goo. I have half the GU before the race, and the other half at mile 7. I have a few beans here and there as I need them. Gatorade does bad things to my belly so I can not drink it at the fluid stations throughout the race, only small amounts of water.

I love the Chocolate flavor GU and all of the Jelly Belly beans. I find the GU brand goo to be thicker and less slimey - which freaks me out. Plus you can save half for later.

Re: Eating for the half marathon?

I eat the same thing I do any other day. I have greek yogurt and berries and my FRS drink. I cannot drink coffee till after! I don't do the GU but I do sport beans or blocks at like mile 8 or 10. I would do what you normally do and I agree with colleen do NOT try anything new that am.

Re: Eating for the half marathon?

I like to do whole wheat toast with PB and a banana.

I believe at the LI half they provided some GU/gatorade but it was more for the marathoners and was closer to the end of the half's course.

I don't do well with gatorade so I run with a lumbar pack/water bottle and fill it with hydro boom packets (you can get it at a running store). I use about a third of a packet in my bottle (each packet has 2.5 servings).

I personally can't stand GU but LOVE Luna sport energy chews. I like to chew on them about an hour into the run.

Message edited 4/6/2011 9:49:42 AM.

Re: Eating for the half marathon?

I'm a huge fan of a book called Run Like a Mother. The authors are writers who are often in Runners World and they recently posted something on their FB page about fueling for a 1/2. One posted the following:

Jessica is doing her first half in four weeks, and she's curious how much gel/beans/chews folks do in a 13.1-mile race. Fueling seems so personal, so share your eat-on-the-run strategy. SBS will start: Her formula is a GU at mile 4, 8, and--secret weapon--a final one at mile 11 to ensure her wheels stay on across finish line.

Since this is my first 1/2 as well, I'm going to get some GU this weekend and see How I do with it.

Re: Eating for the half marathon?

I personally take in fuel during a 1/2.

I eat usually PB toast/bagel before hand, and I take one gu or a couple of shot blocks around mile 6.5

Re: Eating for the half marathon?

The night before, around 9:30 I'll have a plain pasta with a little sauce or a little butter. The morning of, 2 hours before I eat a plain bagel with nothing on it and a small banana. An hour before I'll have a power bar (or half the bar). I sip gatorade in those 2 hours as well. During the race, at the halfway point I eat a pack of the sport jelly beans and mostly gatorade during the whole race. You should definitely practice your pre-race meal regimen a few times. Good luck!!

Re: Eating for the half marathon?

this is the time to practice - with your last few long runs. You don't want your stomach to be mad at you on race day.

Technically, you don't need breakfast, sports drinks or gels to get through a half marathon (you have enough glycogen stored to finish), so it's really what works for you - a lot of experimenting. 100 calories every 30-45 minutes of running seems to be a good rule of thumb.

for HM and shorter races, I like a banana and english muffin for breakfast. I like to sip the gatorade at about every other aid station (although last year was hot and humid and I think I stopped at everyone for water and gatorade) - but I think it's more psychological.


more important that food/carbs/gels is water. Drink as much as you can up to 2 hours before the race - then stop (and use the bathroom a few times). You can start drinking again 10-15 minutes before the race and throughout the race and sweat off what you take in.

Re: Eating for the half marathon?

I agree with the pp - no experimenting race day! Use the last few long runs to figure out what works and what doesn't. Everyone is different. I sware by the GU; I have a good friend who has a stomach that cannot tolerate them. I typically eat a bagel a couple of hours before the half. Then I will have half a power bar within 30 minutes of the start and then it's GU on the course. I also take endurolyte capsules when it's warm out every couple of hours.

You will figure out what works for you.

Re: Eating for the half marathon?

In the few days leading up, I drink extra fluids & eat a little bit extra carbs, not overdoing it though.

That morning I drink hot tea & something light.... banana with yogurt, or a small amount of oatmeal, or a small bagel with a little cream cheese, or saltines with a little PB. I sip water in the car on the way to the race, then have a cup or two just before.

I bring a few hard candies with me, & have one every couple of miles. For me, it helps... prevents my mouth from getting dry & gives me a little energy. During the half last year, I brought a small pack of fruit snacks & ate it during a water stop & it definitely helped rejuvenate me.

I guess different things work for different people.

Re: Eating for the half marathon?

I used the Clif bloks at a fitness convention and those were great - i might use those....

Re: Eating for the half marathon?

i usually eat a clif bar (macadamium nut, my fav!) 2 hours before the start time.
i used to have a gel half way through, but no longer need them. i often will just have a gatorade mixed with water around mile 8 or 9. that's totally enough to get by.

make sure to hydrate though!

Re: Eating for the half marathon?

I always eat half bagel with pb