Runners, I have a question. Please help!

becbo22

Alright, so I am 4 weeks out from my first half marathon. My last 2 long runs have been 10 miles and my long run tomorrow will be 11. I have trained up to this point in a 1.5 pound deficit. Would there be any benefit to eating at maintenance the day before my long runs? What about the few days leading up to the half? Would it help my performance? Thanks in advance to those who answer!

KathyApplebaum

I trained for my first half losing about 3/4 pound per week on average. I didn't find much benefit to eating at maintenance right before long runs, but I did make sure I got plenty of protein all week long, a good amount of carbs, and just slightly low on the fat (25% of calories instead of the 30% MFP defaults to.) I set plenty of PRs along the way, as well as on race day, so I'm happy with the results.

Our coaches had a couple of recommendations as far as nutrition goes. One is a recovery drink within 30 minutes of finishing a long run. You want somewhere between a 2-1 and 4-1 carb-protein ratio. Chocolate milk was their recommendation (and studies bear this out), but I'm allergic to milk so I did almond milk with a chocolate protein powder. (I brought a thermos to the workout to have it ready.) It made a huge difference in how I felt after long runs.

The other recommendation was nothing new in the 2 weeks before (and including) race day. No new clothes, no new shoes, and no new foods, including no new volumes or timing of foods. You want to race the way you trained, and you definitely don't want to find out during the race that your stomach doesn't like running after carb loading the night before.

MeanderingMammal

I wouldn't bother with the long training runs.

I generally eat at our above maintenance for about a week before a half.

You need the week to carb load, if you wait until the night before it'll still be in your stomach during the race.

BrianSharpe

There's not really a need to carb load for a half marathon but the week before the race I'd say yes, eat at or close to maintenance and taper.

Aed0416

BrianSharpe wrote: »

There's not really a need to carb load for a half marathon but the week before the race I'd say yes, eat at or close to maintenance and taper.

Yep. No need to carb load. The day of a long run post run and the night before the race eat if you are hungry. It is not the time to deprive yourself. Even at a deficit you should be able to recognize when your body is in need of fuel. In the long run having a good race will be better for you than losing that extra pound.