Half-marathon nutrition

Training nutrition overview

Half-marathon finish times vary widely, so nutrition should be based on expected duration, intensity, weather and tolerance. Many runners benefit from taking carbohydrate during the event.

Pre-training considerations

• Use long runs to rehearse the timing and composition of the pre-race meal.
• A carbohydrate emphasis in the day before can help without requiring an extreme ‘carb load’.
• Avoid unusually high fibre, alcohol or unfamiliar foods before key long runs.

During-training considerations

• For runs lasting beyond roughly 75–90 minutes, practise carbohydrate intake—often in the broad range of 30–60 g per hour.
• Take products with appropriate fluid and learn which textures and flavours remain tolerable late in a run.
• Adjust fluid and sodium to conditions and individual sweat losses.

Post-training recovery

• Combine carbohydrate and protein after long or race-pace sessions.
• Include sodium and fluid when sweat losses are high.
• Continue eating adequately through the day rather than treating one shake as complete recovery.

Hydration

• Begin normally hydrated; pale-straw urine can be one useful clue, but no single marker is perfect.
• Estimate personal sweat loss from pre/post-session body-mass change when precision matters, while recognizing normal measurement error.
• For long, hot or high-sweat sessions, pair fluid with sodium and avoid drinking far beyond thirst and sweat losses.

Competition-day considerations

• Carry or locate enough rehearsed fuel to execute the plan.
• Start fuelling before fatigue is obvious.
• Use pace, weather and gastrointestinal feedback to make small adjustments without abandoning the plan.

Safety and scope