How To Run A Better Half Marathon - Try These Easy Race Day Tips!

Рет қаралды 77,762

Күн бұрын

Break personal bests and level up your running
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How to run a better half marathon
There are lots of factors that go into running a faster half marathon. Your half marathon nutrition, half marathon pacing and your mindset all affect it.
If you want to know how to run a quicker half marathon then I've got some tips to help you. These half marathon tips will get you running a better half-marathon by sorting your nutrition out, by giving you a pacing for a half marathon strategy and also talking about your breakfast before a half marathon. We also talk about carb loading before a half marathon, too.
Whether this is your first half marathon or you're a veteran looking for a half marathon personal best, this video will help you out.
Link to the carb load guide:
www.nutritiontriathlon.com/ca...
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
Website:
nutritiontriathlon.com

Пікірлер: 159

@NutritionTriathlon Жыл бұрын

Improve your running with this free carb loading plan! www.nutritiontriathlon.com/carb-loading-plan-run When's your next half marathon?

@dennishansen1787 Жыл бұрын

I started running 8 month ago. My starting weight was a huge 136 kg. Now im “Down” to 110 kg. And i would love to run a half Marathon 11 june this year because on that date it’s 11 month since i’ve started my running journey 😄

@NutritionTriathlon Жыл бұрын

That's brilliant to hear Dennis, congratulations! Are there any local races that you could book into for June to give you something to aim for?

@dennishansen1787 Жыл бұрын

@@NutritionTriathlon yes there is 😁 in Denmark we have something called Royal Run. The royale Crown Prince of Denmark Frederik is running in several cities 29 May its a huge running Day all over places in Denmark because you have the opportunity to come an run with the danish royal family. I’ve signed up on the 10 k run. 😀 and 13 days later there is Aarhus City Half Marathon it would be the biggest thing i’ve ever done if i could complete a half Marathon 😅

@CiaoMykola 4 ай бұрын

Lykke til! I ran CPH marathon last year while being around 95 kg. Was a bit hot, but loved the track. Was my number 3 favourite last year :) UPD just realised I am about 6 months too late :D hope your run went well

@mikaramatthews1226 4 күн бұрын

I just ran my very first half marathon this past weekend and I used these tips. It worked perfectly!! I felt energised and didn’t have any gut issues. Thanks for your expert advice ❤

@NutritionTriathlon 2 күн бұрын

Amazing! Super pleased for you, congratulations 😃 have you got another one lined up?

@mikaramatthews1226 2 күн бұрын

@@NutritionTriathlon Nothing planned just yet. But I’ll definitely be looking to do another one soon. I might even give a full marathon a go at some point 😊

@lyndsaymaria 4 күн бұрын

Love this! Running my second half marathon this weekend ❤

@NutritionTriathlon 2 күн бұрын

Exciting, good luck! Let us know how you get on 😃

@user-xg4vt6qw8d 6 ай бұрын

I have my first half marathon on Sunday. This was very helpful. Thank you

@NutritionTriathlon 6 ай бұрын

Good luck with it and have fun!

@omardgardiner2225 3 ай бұрын

Awesome, how did it go?

@TheLYagAmi 23 күн бұрын

Mines on Saturday wish me luck hope yours went off Brilliantly 👍

@the_guy_who 8 ай бұрын

Great video, thank you!

@NutritionTriathlon 8 ай бұрын

You're welcome 🙂

@Jeyblox Жыл бұрын

this was the most helpful video I've seen so far for this topic, quick to the point, lots of important info and easy to digest and watch.

@NutritionTriathlon Жыл бұрын

That's awesome, glad to hear it! Thanks 🙂

@KRISEXILE 20 күн бұрын

Thanks, 1 week before my first half marathon! Excited!

@NutritionTriathlon 12 күн бұрын

You're welcome! How did it go?

@saurabhsavita6062 Жыл бұрын

Hey James, really nice video! I was wondering if I can help you to edit your videos and create some highly engaging shorts out of them. Looking forward to hear from you. Thanks

@beatrizpedro8586 2 ай бұрын

thank you for your tips!! very helpful 😃 I'm getting ready for my first 15km

@NutritionTriathlon 2 ай бұрын

Brilliant, good luck and enjoy it 😃

@link7373 Жыл бұрын

I have a hard enduro motorcycle race coming up next weekend, and I’m going to put some of your tips into practice (including your carb loading guide). Thanks.

@NutritionTriathlon Жыл бұрын

Awesome, that sounds great. Good luck with it! 🙂

@ryan4pie Жыл бұрын

Thanks for the tips, carb loading guide is very useful and will be using it for my next event. HM is probably my favourite distance, just looking for that edge to get me over that 1:30 time, which this should do just need to cut 5mins from my pb.

@NutritionTriathlon Жыл бұрын

Awesome, good luck for the sub 1:30! It's a brilliant time to break. You're welcome, glad I could help 🙂

@alwayslearning4 9 ай бұрын

I’m a new subscriber and am really enjoying the content. Thank you for the carb loading guide too. Question though; what is a carbohydrate mouth rinse?

@NutritionTriathlon 9 ай бұрын

You're welcome, and thank you for subscribing! 😊 carb mouth rinsing is when you swill a carbohydrate based drink (at least 6% sugar, so 30g carbs in 500ml) for about 5-10 seconds, normally in intervals of about 15 mins. It stimulates receptors in your mouth which essentially tell your brain sugar (aka energy) is coming and reduces the perception of fatigue

@alexz.8302 Жыл бұрын

Doing my first half marathon this Sunday. Only prepped for 6 weeks. My body naturally adapts quick so this will be a fun experience.

@NutritionTriathlon Жыл бұрын

Good luck with it! 🙂

@benjaminfranklinstyl Жыл бұрын

Yeah me too. Also the VCM?

@alexz.8302 Жыл бұрын

@Cineklin San Diego Beach & Bay. Starting off easy since I haven't ran consistently since mycollege lacrosse days 7 years ago 😅

@benjaminfranklinstyl Жыл бұрын

@@alexz.8302 Haha nice, I wish you a great experience. I will probably run slow, but never stop. That's my only goal :)

@alexz.8302 Жыл бұрын

@@benjaminfranklinstyl Best of luck to you! Guaranteed you'll surprise yourself. 😄 We got this!

@Monamie44 Жыл бұрын

Thank you very much for this. Much needed tips. My next half marathon is coming up 11th of February in the capital city of Saudi Arabia, Riyadh. My first half-marathon ever was last December 2022 and I did it in 2:32. I am not sure I have any goals for PB as I really run for fun and don't want to stress myself thinking I need to run a certain pace. Your videos are helpful and you are invited to come join us in Riyadh in Feb 11th for some fun run. Check out the event. It is going to be a big one.

@NutritionTriathlon Жыл бұрын

You're welcome Mona. Sounds like you've got a great mindset for it. Running should be fun! 🙂 I would love to come and run it with you all but it's a bit far more me unfortunately. Perhaps next time! Good luck with your run, let me know how it goes!

@suranperera4620 22 күн бұрын

Great content and really well presented. Have a fourth half marathon coming up this year and my times are going the wrong way. Will work through this video, thank you - subscribed!

@NutritionTriathlon 13 күн бұрын

Hey, you're welcome! It's my pleasure. Good luck with it, let me know how you get on!

@suranperera4620 13 күн бұрын

@@NutritionTriathlon - thanks very much - will do!

@adamdrake39 Жыл бұрын

Thanks for the carb loading guide. This is one place I am really not sure. Have my first half marathon on the 1st April in Prague! 🥳

@NutritionTriathlon Жыл бұрын

What a place for a first half marathon! That sounds brilliant, good luck with it - and you're welcome!

@francisdomingo Ай бұрын

Thank you for your advice. I'm preparing for a half-marathon on June 30 this year, wish me luck.

@NutritionTriathlon Ай бұрын

Super! Good luck and have fun with it 😀 let me know how you get on!

@daouadiwalid5491 Ай бұрын

Thank you for the tips!! I am having my first Half Marathon tomorrow, will let you know how did that help :D!

@NutritionTriathlon Ай бұрын

Yes please do let me know 😀 good luck!

@omarlazo5191 Жыл бұрын

Thank you Bro... very useful tips. I will run my first HM on 16Apr23 in Singapore. Target under 2h.

@NutritionTriathlon Жыл бұрын

You're welcome Omar! Awesome target for your first half marathon - good luck with it!

@jtoddsmith73 4 ай бұрын

I'm running the Paris half marathon in March, and it's my first timet to run a race. Thanks for this information!

@CiaoMykola 4 ай бұрын

Gonna be a cool run, taking into account the Olympics are soon and they probably prepared the track by then

@NutritionTriathlon 4 ай бұрын

You're welcome! Paris half marathon sounds amazing, good luck and enjoy it!

@mathilden7955 Жыл бұрын

I'm running my first half on the 1st of May 🤩 thanx for the advice!!

@NutritionTriathlon Жыл бұрын

Woohoo! Good luck with it and have fun 🙂

@danielverdiesen3631 Жыл бұрын

How did it go?

@alanchappell414 11 ай бұрын

Love your videos. Can you possibly do one for older golfers? Thanks Alan

@NutritionTriathlon 11 ай бұрын

Thanks Alan, glad to hear! 🙂 Just to double check you didn't typo there and actually meant golfers? What were you hoping for?

@alanchappell414 11 ай бұрын

@@NutritionTriathlon hi no typo. Just some nutrition advice for golfers in plus 60 range. There is a multitude of advice available but your straightforward and to the point advice would be most welcome. I personally play in Queensland. Australia in a semi tropical climate. Thanks for your interest 👍👍

@NutritionTriathlon 11 ай бұрын

Gotcha! So I'll be honest that I probably won't be able to do a video on this as I have lots of videos prepared to create and this is rather niche for my channel. Feel free to email me though and I'll be happy to chat about it!

@akangagu47 10 ай бұрын

great content

@NutritionTriathlon 10 ай бұрын

Thank you!

@yijuntey Жыл бұрын

This video came out at the right time, in prepping for my first HM in about 3 months and trying to go sub 1:25

@NutritionTriathlon Жыл бұрын

Sub 1:25 is the target for my next HM, good luck to us both!

@kevincohen251 3 ай бұрын

First half marathon in May! Building up as we speak, did 7 miles yesterday.

@NutritionTriathlon 3 ай бұрын

Amazing! That.sounds brilliant. Good luck with it 😀

@mohamedalgharbi8914 3 ай бұрын

my half marthon after towmorrow thank you for sharing & helping

@NutritionTriathlon 3 ай бұрын

You're welcome - good luck! 😃

@anamacias4497 28 күн бұрын

I’m running my first half marathon tomorrow 😮I’m nervous 😟

@mohamedalgharbi8914 28 күн бұрын

@@anamacias4497 put plan, be hydrated, take your power jel on time, don't forget your salt stick, don't start strong because the heart rate will be up, good luck 🤞

@haileyheadrick6437 8 ай бұрын

I just tried negative splitting this week for the first time! It went well. I went out wayyyy to fast and then had to top that for 4 miles but lesson learned 😂

@NutritionTriathlon 8 ай бұрын

Haha, glad to hear it went well! Good work. Certainly a motivator 😅

@allyboyish Жыл бұрын

Great and very helpful video. I saw you Maurten Gel video and subscribe your channel. It has a lot of good stuff. My next half marathon is on April 16. My PB is 1:55 and my target is sub 1:50. Will change my eating gel from 30 minutes to 25. Do you advise drinking coffee while eating breakfast?

@NutritionTriathlon Жыл бұрын

Thank you, I'm glad to hear that! Good luck with your next half marathon and your PB quest, I'm sure you can do it! Do you mean coffee with your breakfast before a half marathon? If you've practiced it and no stomach issues etc and you don't have a specific reason why you shouldn't have it, yes, coffee (or more specifically, caffeine) should be useful before a half marathon. It's great for delaying fatigue and discomfort which should help you run a quicker time 🙂

@mayonaise4461 Жыл бұрын

Running my first this sunday, and pretty nervous. This video really helped

@NutritionTriathlon Жыл бұрын

Good luck with it, you've got this 💪

@mayonaise4461 11 ай бұрын

@@NutritionTriathlon i ran it in 1:56!! Definitely rough, but got through it in the end. Your tips on carb loading probably made the difference

@NutritionTriathlon 11 ай бұрын

Fantastic, well done! Congratulations 😊

@faizfitri619 9 ай бұрын

Wanted to try my first half marathon tomorrow, hopefully i can finish it. thats the goal~ >

@NutritionTriathlon 9 ай бұрын

Good luck with it! 😃 and try to have fun, especially with as it's your first!

@faizfitri619 9 ай бұрын

I actually failed🥲. 15km is the max i can go now.. will do better in the future, thanks for ur support!

@townplanningandurbanmanage2663 3 ай бұрын

Living in Punjab Pakistan. Satrted half marathon without any shoes, tips , diet or anything. No nikr. Only Shalwar Qameez. No shoes. Just Random sleepers. Covered it in 1 hour and 44 minutes. It was my first ever half- marathon. The purpose to say that the main thing is your commitment and dedication. But the man here saying everything right. I am seeing video today but i ate carbohydrates alot 3 hours before running regardless of that i don't know any diet plan at the moment. Hats off sir I will try again and try many times and I will break world record one day.

@NutritionTriathlon 3 ай бұрын

Wow, super impressive then! It sounds like you have a lot of potential! All the best with your running and I hope my videos help you 😊

@heronfields5923 7 ай бұрын

I normally get up to 8-9miles a day, Seven days a week without eating! I ran it without planning twice. First time 1:46:43 second time 1:39:53 both on the high school track in September and then again in October

@NutritionTriathlon 7 ай бұрын

Well, each to their own, but doing it that regularly isn't something that I'd recommend. It's ok to train fasted occasionally (1-2 times per week) as long as it's genuinely easy training and less than about 60 minutes.

@viskyorsi104 9 ай бұрын

I have on 17th September. That will be my first race but my 3rd half marathon. I did 2 times, but I needed 3 hours to complete the distance. I hope in a race situation I can do in less than 3 hours. 2 hours 55 minutes would be good for me. Thanks for tips!

@NutritionTriathlon 9 ай бұрын

Good luck with it, wishing you all the best 😃

@sunmeadfarm 8 ай бұрын

That’s about where I am at as well!

@SpongetheCrash 10 ай бұрын

I've booked myself into my first Half marathon for the 3rd September, really looking forward to it and I'll be sure to put some of your tips to use, thanks a ton :)

@NutritionTriathlon 10 ай бұрын

That's awesome, good luck with it! Let me know how you get on 🙂

@khaledge4115 9 ай бұрын

Same here! The big half?

@NutritionTriathlon 9 ай бұрын

I'm also racing a half marathon tomorrow, by chance!

@joelmullen4819 9 ай бұрын

I am racing my first 1/2 marathon on Sept 3rd too! In 15 hours!!!!

@SpongetheCrash 9 ай бұрын

@@joelmullen4819 Damn that’s sick good luck man 😁

@arjunsood2003 4 ай бұрын

Got my first HM in 9 days and hoping to do it in 2h50m (8:00/km) since my last 17K was comfortable at 8:15/km. Quite nervous and hope I can finish it 😅 thanks for the tips!

@NutritionTriathlon 4 ай бұрын

Take it nice and steady, especially at the start and you'll do it! Good luck, let us know how you get on 😀

@Arisafari77 Жыл бұрын

1st half marathon here. No expectations 🎉

@NutritionTriathlon Жыл бұрын

That's the way - just have fun!

@annaselander2363 Жыл бұрын

Running half marathin may 6! WOHO! here on cozumel mexico where I live. So Im used to the 28-32 celsius heat. :P BUT What gels can I get that I DONT need to take with water? The ones I tried are to sticky to just take without water. thank you!!

@NutritionTriathlon Жыл бұрын

HOT! 😅 Running in that temperature is difficult 😃 Any of the following brands have gels which should be fine without water: Maurten, Science in Sport, Precision Fuel and Hydration, OTE. There are lots available but those are the ones I will often suggest 🙂 Good luck with your half marathon, let me know how it goes!

@masonadamek3180 8 ай бұрын

Thanks man! My race is in 1.5 hours so I needed this

@NutritionTriathlon 8 ай бұрын

Hope it went well! 💪

@sainval18 Жыл бұрын

Today i will try the negative splitting.

@NutritionTriathlon Жыл бұрын

It's a great technique!

@sainval18 Жыл бұрын

@@NutritionTriathlon i did it, it was amazing, i will def keep running that way.

@sainval18 Жыл бұрын

@@NutritionTriathlon thank you very much.

@NutritionTriathlon Жыл бұрын

Awesome, glad to hear that! You're welcome ☺️

@naomisewell8778 7 ай бұрын

This was really helpful! I have my first HM on Nov 18th. I feel like I’ve left it a tad to late to train properly (I only started 2 weeks ago) I ran 16k without stopping last week in just under 2 hours soooo running for time is out of the question 😂 but I will implement your advice and focus on running for fun/pacing myself! I haven’t been on many runs per se, but I do a lot of hiit workouts and body conditioning, and I’m naturally athletic, this may all be psychosomatic (and wishful thinking) but I feel its made me stronger when running.🤷🏾‍♀️ Also, I’m planning on running the full distance this weekend to see how I fare, is that okay to do?

@NutritionTriathlon 7 ай бұрын

Glad you found it useful! Sounds like you're on the right track! Defo just enjoy it 😊 I don't think you necessarily have to do the distance before the race. It comes down to tolerance and making sure you don't overdo it. Personally I wouldn't suddenly jump up the distance as I would worry about injury risk! I expect your hiit and conditioning has definitely helped! 🙂 Good luck with it 💪

@naomisewell8778 6 ай бұрын

@@NutritionTriathlon thank you for all of your advice and carb loading plan!! I did it in 2 hours 😅

@NutritionTriathlon 6 ай бұрын

Woohoo! Congratulations 😀 you're welcome, glad I could help you out! When's the next? 😉

@naomisewell8778 6 ай бұрын

Your videos have inspired me, the thought of me enjoying running before, I would have said not me, but understanding some of the nutritional/ scientific aspects have really helped me and I’ve found it fascinating! I’m on this strange rush so now I’ve booked another one for Feb 😂🙈

@NutritionTriathlon 6 ай бұрын

That is so cool to hear! Really glad you've found it enjoyable, that's absolutely the aim 😀 roll on Feb then! 💪

@stefaniesmith7117 8 ай бұрын

I think you should reevaluate the “you shouldn’t need to drink or need electrolytes” and factor in a pace for that. I would never coach one of my athletes who is a 2.5-3 hour half marathoner to not worry over electrolytes.

@NutritionTriathlon 8 ай бұрын

Hey! Thanks for the feedback, I appreciate it. I do mention in the video that it does depend on things like weather and time to complete, but I realise a more nuanced approach could be helpful. However, the core advice is still the same. If you're going into the race well hydrated, even if you're doing it in 3 hours and drinking to thirst, the vast majority of people would still be fine without electrolytes. It's also not possible for me to give out individual advice through KZfaq, but that's a good reminder to make my videos as thorough as possible - thank you!

@ryankeevers9169 7 ай бұрын

Looking to run my second half marathon tomorrow. Was planning on having peanut butter and honey on toast - but I think I’ll have honey and Jam now! Thanks 👌🏼

@NutritionTriathlon 7 ай бұрын

Awesome! I hope your race went well 😃

@styledbyjess7703 7 ай бұрын

Running my first half marathon on Sunday and looking at the carb loading nutrion guide the thought of eating 3610 calories is absolutely terrifying, I have been on 1600 throughout training (I am trying to lose weight) - is there anyway to carb load with out such high calories? Is running actually a terrible way to lose weight?

@NutritionTriathlon 7 ай бұрын

Hey! Good luck with it! I hope it goes well for you 😊 There's not really a way to carb load without eating that much, no. Even if you just ate 8-10g of carbs, and only carbs, for most people that would be at least 2400 calories. And you have to eat some other food too. What I would say is that carb loading from 36 hours from your race will have absolutely no impact on the long term in terms of weight loss. I understand there's more to it, like the mental side of things, but you can carb load and then get back on things again after and you'll be back on track. And no, running isn't a terrible way to lose weight. It's just about sustainability, enjoyment and a calorie deficit!

@17problemss 5 ай бұрын

Can we use honey to replace sports Gel?

@NutritionTriathlon 5 ай бұрын

Yep you sure can, and plenty of people do

@rattibussiahn 4 ай бұрын

I am predominantly plant based and have just started training for my first ever 1/2 iron man in Nov, after 30 years of doing NOTHING Got back into swimming no probs, cycling seems to also not be a problem, but the runs in running, BIG issue, any tips or remedies or food options PLEASE, I have tried everything I can think of and starches like white bread and pasta seems to make it worse Tia Ratti (sa, cape town)

@NutritionTriathlon 4 ай бұрын

Hey, Just to be clear, is the issue getting diarrhoea/stomach upset during running? If it is, try this video! kzfaq.info/get/bejne/a5-UY8yIqZqcmnU.html

@rattibussiahn 4 ай бұрын

@@NutritionTriathlon I just constantly feel the urge to go....seems to be around 4km, so around around (close to home) go there and then start my next run, sometimes successful, other times I need to go again.... :( It's super frustrating, I am keeping at it, but can't even run far enough to get tired and what will I do during my IM should I need to go...eeeek

@NutritionTriathlon 4 ай бұрын

Check out that video and see if it helps - there will be something that you can change that is contributing!

@heronfields5923 7 ай бұрын

I run by choice fasting everyday minimum 9miles, ran half marathon twice It was relatively easy I was just beginning to wonder if a ate or drank water Before

@keemkorn Ай бұрын

You run 9 miles everyday?

@heronfields5923 Ай бұрын

My endurance is higher than normal.

@andydevinerunning 4 ай бұрын

Cambridge in March... 1.19 is the goal

@NutritionTriathlon 4 ай бұрын

Fantastic goal! Good luck 💪

@rosalees.5318 5 ай бұрын

My first half is in 2 months. It is a night race, how do i eat for a night race?

@NutritionTriathlon 5 ай бұрын

Awesome! What is your sleeping approach to it? Will you be sleeping in the day or stay awake until the race? I would have "breakfast" about 3 or 4 hours before and follow the basic principles like low fibre diet for the preceding 3 days You can watch this video for carb loading advice kzfaq.info/get/bejne/geByi7x3vanDdok.html

@rosalees.5318 5 ай бұрын

@@NutritionTriathlon thanks! I guess I hadn't thought about sleeping into it. That's a good question

@NutritionTriathlon 5 ай бұрын

🙂 worth considering and trying it before in a mock run if you get a chance so that you can see how you tolerate it

@josephwheeler3164 6 ай бұрын

Half today… 2.5 hr goal!

@NutritionTriathlon 6 ай бұрын

Go for it! 💪

@holliebedsbeauty 5 ай бұрын

How did it go! @josephwheeler3164

@zachsakofsky5635 11 ай бұрын

I get side stitches every time I run. I’m a good runner but the side stitches always get me.

@NutritionTriathlon 11 ай бұрын

That's no fun! Have you checked out this video? kzfaq.info/get/bejne/a5-UY8yIqZqcmnU.html I go over potential causes of these sort of symptoms and how you could improve them

@heronfields5923 7 ай бұрын

Your not in good shape

@asd12320090 2 ай бұрын

Your 90g of pasta has 60g carbohydrates only in uncooked state. It has much less when cooked...

@NutritionTriathlon 2 ай бұрын

Not quite sure what your point is here? 🙂 90g of uncooked pasta cooked has the same amount of calories in once it's cooked, but yes, sure, the weight is different

@RodRunerr 9 ай бұрын

Drinking to thirst isn't good advice my friend, at times races start at 8am here, if you know how hot and hilly east Africa is particularly Kampala where 100% of my racing takes place, 4000ft above sea level, you'll need electrolytes and proper hydration strategy.

@NutritionTriathlon 9 ай бұрын

This isn't personalised nutrition - it's generic advice 🙂 I also mention that drinking to thirst might not be right depending on weather etc so you have to decide what's right 😉 For most people, drinking to thirst for a half marathon is fine!

@RodRunerr 9 ай бұрын

@@NutritionTriathlon I drink at 5km 10km and 18km in most of my races

@billyg1134 6 ай бұрын

Running my first half in 2 weeks.....

@NutritionTriathlon 6 ай бұрын

Woohoo! Good luck and have fun

@amandadepiano7893 8 ай бұрын

It’s very easy to get dehydrated during a half marathon ??? What a strange thing to say that it is unlikely

@NutritionTriathlon 8 ай бұрын

Hey! I know it is, but it's the effect it has on performance. Due to the (relatively) short nature of the race, unless you take a particularly long time or racing in a tough climate, the negative effects of dehydration won't really effect you by the end of the race. So drinking to thirst etc is fine for this. If you want to consume more on a personalised plan then go for it 🙂

@runspace 11 ай бұрын

Honey and peanut butter are horrible suggestions! Both increase the production of bile immensely and can result in heart burn. Not something you would want during a +1h hard effort!

@NutritionTriathlon 11 ай бұрын

Honey is absolutely fine, and any fatty source should be limited before a half marathon, not just peanut butter. Hence I'm very clear to say that fat, fibre and protein should be limited in any race breakfast and during a carb load. Small amounts are often tolerated well by a lot of people. P. S. 'heartburn' is pretty low on the GI upset list, there are far worse problems for performance

@SuperMrMojito Ай бұрын

I don’t know what you are talking about I have done a rice-cake peanut butter and a teaspoon of honey every morning during my half marathon training for about 3 months I loved it I’m gonna do the same on race day I will tell you coffee gave me a lot more heartburn than peanut butter ever did

@sh00tinspitballsrfun Ай бұрын

Just curious, is the 10g/kg BW of carbs a daily target to strive for? Or is it over the entire period of the carbo load, i.e a 60kg person carbo loading for 2 days should be aiming for 600g of carbs over 48 hours? Thanks for the helpful content btw

@NutritionTriathlon Ай бұрын

Great question! It's per day 🙂 so 600g per 24 hours