Training for a half marathon is straightforward. Fueling one is where people get creative in all the wrong ways. Most first-timers show up under-fueled, over-nervous, and hoping adrenaline will compensate for a lack of carbohydrates. It does not.
Here is the simple version of how to fuel your half marathon so you run strong from start to finish instead of fading like a bad WiFi signal at mile ten.
The Biggest Mistake First-Time Runners Make
They eat a normal breakfast, take one gel during the race, and call it a strategy. Then they wonder why their pace falls apart.
The half marathon is long enough that you can absolutely ruin it with bad fueling but short enough that people think they can wing it. Spoiler: they cannot.
You need carbs before the race and carbs during the race. If that sounds obvious, you’d be surprised how many runners skip both.
What to Eat Before the Race
Your goal is simple: start the race with full glycogen stores and a calm stomach. That means a breakfast that is boring, predictable, and high in carbs.
Examples that work:
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Toast or a bagel
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Oatmeal
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A banana or two
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Applesauce
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A small coffee if that is your normal routine
You do not need a gourmet meal. You need carbs that digest easily and don’t leave you questioning your life choices at mile two.
Avoid anything new, anything high fat, and anything with enough fiber to cause problems. You know exactly what I mean.
When to Take Carbs During the Race
This part is easy.
You need around 40 to 60 grams of carbs per hour for a half marathon pace effort. If you run around 1 hour 30 minutes to 2 hours, that means taking fuel twice.
Here is the simple timing:
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First dose around mile 4 to 5
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Second dose around mile 8 to 9
That’s it. Consistent fuel keeps your pace steady when everyone around you starts falling apart.
If you wait until you feel tired, you are already too late.
What to Use for Fueling
Use something your stomach tolerates. That’s the entire criteria.
Gels work for some people, but if you are a normal human being with a normal digestive system, you may prefer chews. They are easier to take, easier to dose, and far less likely to ruin your day.
One packet of IntraChew gives you 19 grams of carbs with sodium, potassium, and magnesium. If you take a few chews every 10 to 15 minutes, you will hit your carb target without overwhelming your stomach.
This is the approach most first-time half marathon runners should start with.
How to Practice Fueling Before Race Day
Your race fueling should be exactly the same as your training fueling. If you have not practiced taking carbs at race pace, do it now. Your gut adapts just like your legs.
Add fuel to:
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Long runs
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Tempo runs
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Longer progression runs
Do not wait until the race to test your product like this is a science fair experiment. You already know how that ends.
Hydration Basics
Drink to thirst. You do not need to chug water at every station like you are trying to win a hydration contest. Overhydrating without electrolytes is a shortcut to nausea.
If the race is warm, take small sips at a few aid stations. That is enough.
Race Morning Checklist
Quick version:
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Eat a carb-heavy breakfast 2 to 3 hours before
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Bring your fuel
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Decide when you will take it
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Stick to the plan
You do not need complicated routines or seventeen different products taped to your body. Keep it simple.
The Bottom Line
If you want to run a strong half marathon, fuel it correctly. Start the race topped up. Take consistent carbs during the race. Practice beforehand. Use something your stomach tolerates.
Most race blowups are not from lack of effort. They are from lack of carbs.
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