How's the training going? Well I hope ๐ ๐ช๐
Pre- and post- race nutrition warrant a post in their own right but, as lots of people have been asking, we thought we'd start by talking about food during runs; if youโre just starting out on your first half marathon plan you may not be running far enough to need to consider this aspect of training just yet, but thereโs loads of basic info here for you to start thinking about. It would be great if our experienced half marathoners could share personal experiences/recommendations in the comments too.
โ Is it necessary to eat and drink for a half marathon?
You may or may not need nutrition on the go, even to HM distance. Likewise, hydration. However, most people do like to eat and drink something. Experiment in advance, do not leave it until race day to discover what works for you and what doesnโt. Don't take fuel because you feel you should. Take it, if you need it - but only if you need it.
โ What sort of nutrition do you need?
I don't think there are any rights and wrongs with food - it's got to be what works for you! There are three things to consider under the banner of nutrition: electrolytes (to replace salts and minerals lost through sweating), carbohydrates (to replace energy stores in your muscles) and caffeine (to give you a boost).
โ Different types of products
Nutrition can be bought in various different forms.
Products in powder or tablet form must be mixed into water โ hydration and nutrition in one. Tailwind is one of the most popular products, readily available in the UK. It comes in many flavours, contains both electrolytes and carbs, and comes in caffeinated or non-caffeinated flavours. Iโve only used it by pre-mixing and carrying in a bladder or bottle, but you can buy small โstick packsโ which you could mix into the water provided during a race rather than carry it ready mixed. Itโs generally considered a good product for people who struggle to stomach gels. There similar products available from SIS or High5. Sports drinks such as Lucozade are an alternative, ready mixed hydration/carb/electrolyte solution.
Gels are also popular with some (think Marmite!). These come in small sachets, are semi liquid, semi solid and sticky; they may contain just carbs or a mixture of carbs and electrolytes, and they may be caffeinated or not! There are many brands such as SIS, Gu, High 5 etc. If you get on with them, I suspect theyโre a great solution. Personally I dislike them โ too sticky, too sweet, and not great on my digestive system๐คข! Some need to be taken with water and tend to be thicker, whereas others (often labelled โisotonicโ) donโt need to be taken with additional water and tend to be runnier.
There are also jelly/chew products such as Clif bloks, Gu chews (think Hartleyโs jelly cubes!) etc. Again, just carbs or carbs and electrolytes, and caffeinated or not. You do need to take water alongside these. I tend to use them for races, popping a cube in my mouth a kilometre or so before each water station and leaving it to dissolve slowly - I donโt use anything like the amount suggested on the packet though.
You can also buy energy bars which contain carbs โ SIS, Clif and others do them. Bear in mind, there is a knack to eating on the run, and this skill should be carefully trained for!
Of course there are also non-sports-industry options such as jelly babies or Kendall mint cake, Nakโd or Frusili bars etc. all providing carbs, or for people without a sweet tooth something like hula hoops or mini cheddars will provide carbs and replace salt!
Alternatively you can make homemade versions of drinks and bars: a carb/salt/drink all in one can be made by diluting apple juice with water and adding salt and there are lots of recipes for flapjacks or nutrition balls to be eaten on the run โ hereโs one example popular with many HU members rockrun.com/blogs/how-to-gu... which can be adapted with your favourite fruit and nuts.
โ Carrying food and drink
Gels, blocks, powder sticks and bars can all be carried relatively easily in a running belt. Small amounts of water can be carried in bottles stored in belts, or in hand. Larger volumes of water can be carried in a bladder in a running vest (which will often have pockets for nutrition products too). Although water stations are provided during races, a training run needs more thought. If youโre planning on using water stations in your event, check in advance at what distances water is provided, and try to drink at the same points in your training runs, doing all you can to simulate race-day.
โ When to take food and drink
It's useful to make a note of the time of day you will be running your race. If your HM starts quite late, it will be getting on for lunchtime or beyond by the time you reach the finish line - so consider a late breakfast and probably a snack before the start. Generally speaking, if you need nutrition during your runs, you should take it on board BEFORE you realise you need it; donโt wait until youโre flagging because it is going to take time to digest before it can have any effect. Little and often works best for both nutrition and hydration.
AND FINALLY, BUT MOST IMPORTANTLY -
โ Practice eating and drinking!
Only you can tell what is best for you, so experiment like crazy!!! As your long runs get longer, try eating on the go. Try drinking on the go too (not as easy as it sounds). Test out breakfasts, and what you like to have after the run. It's a fun part of your training ๐๐๐.
Donโt forget, just because you may once have had a bad experience after consuming something, it doesn't necessarily mean that the โsomethingโ was the cause of the problem you had. I encourage you to give that "something" the benefit of the doubt and adopt a scientific approach - or risk missing out on something really good!
โ Experiment, experiment, experiment!!!
Thatโs a lot of options, and there are lots more! I can only stress how much it is a matter of personal preference, taste and requirement, and the only way to find out is to experiment during training and donโt deflect from what youโve practised on race-day.
Enjoy your training, munching and slurping!
roseabi & linda9389 xx
December 10th, 2019
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Spring 2020 Half Marathon Group list: docs.google.com/spreadsheet...
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Previous posts:
Welcome: healthunlocked.com/marathon...
Training plans: healthunlocked.com/marathon...
Let's get to know each other!: healthunlocked.com/marathon...
Getting the most out of your training: healthunlocked.com/marathon...
