Eating Before a Half Marathon

moonmistmm
moonmistmm Posts: 178 Member
in Fitness and Exercise
Hi everyone!
I have my first half marathon on Sunday, and I was wondering how I should eat. I fully intend on carbo loading some, but should I bother trying to stay within my normal calories, or no? I don't really think running a half marathon is an appropriate time to be too concerned about keeping my calorie deficit, right?

I normally eat a pretty high carb diet and between 1500 and 1600 calories a day. Should I up it at all today and tomorrow?

Also, I'll be running it with a minor knee injury, so I'm just concerned about finishing it, not my speed and time. I haven't been able to train as much either because of the injury. But I'm 19 and I can run, so we'll see what happens!

Replies

  • Sox90716
    Sox90716 Posts: 976 Member
    I have my first half marathon on Sunday, and I was wondering how I should eat. I fully intend on carbo loading some, but should I bother trying to stay within my normal calories, or no? I don't really think running a half marathon is an appropriate time to be too concerned about keeping my calorie deficit, right?

    I normally eat a pretty high carb diet and between 1500 and 1600 calories a day. Should I up it at all today and tomorrow?

    I would up your calorie count today and tomorrow. Nothing new or spicy the night before.

    I've always had a smoothie and a Clif Bar a couple of hours before the last two half marathons I've done so far.

    I also had a couple of Gatorade Energy Chews every two miles or so. Big help!

    Good luck! You will do great!
  • wolfchild59
    wolfchild59 Posts: 2,608 Member
    How have you been eating prior to your long runs during training? Eat pretty much the same way. Don't carbo load unless your body is already used to feeling that way. You don't want to tempt the fates with stomach cramps or other issues during the race.

    What I found to work best for me was to increase carbs through the entire days on the few days leading up to a long run. So with my long runs on Sundays, I would eat at 50-60% carbs for Friday and Saturday, not just one big carb heavy meal.

    And then for my actual half marathons, I'd eat at 50% carbs Monday-Thursday, then eat at 60-65% carbs on Friday and Saturday.
  • moonmistmm
    moonmistmm Posts: 178 Member
    Okay, thanks! I definitely like the energy gels, they keep me energized.
  • brandyk77
    brandyk77 Posts: 605 Member
    I wouldn't worry too much about carb loading. You might end up overdoing it. Just eat healthy and normal and you will be fine.

    Day of, just like your long runs.
  • emgel9
    emgel9 Posts: 218 Member
    I wouldn't worry that much about it. I have run some half marathons and 10 milers. The night before I try to eat a balanced meal (whole wheat pasta with chicken) but do NOT tell yourself you need to stuff yourself way above your normal calorie ranges. You have been training for this so you know how your body reacts to long rungs. Also, if you go crazy on food you may have a horrible stomach ache during your run. Stick with foods you know agree with you.

    I, for one, can not eat ANYTHING before a run. no matter how long. So the morning of a race? I eat nothing. And I usually can't eat any food until about 3 hours after race. Your body is used to this, don't change the program now.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    The general rule for right before a race is to not eat anything that you are not familiar with. I tend to carb load 2-3 days before (you can't completely fill your glycogen stores in one meal, so its best to start earlier ), and have something high in protein and carbs the night before (I like tilapia or salmon and quinoa, plus a big salad). Don't stuff yourself the night before, you don't want to wake up with a brick in your stomach. Stay away from foods high in fiber the day before.

    I don't eat a deficit before a race...i want to make sure I'm fueled, and my nutrition plan starts a week before.

    The morning of, eat only what you are used to eating before your long training runs. Depending on how long it takes you to run, you shouldn't really need gels/chews for a half. If you're used to training with them, though, have them during the race. Good Luck!
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    You don't really need to carb load for a half marathon. I say stick with what you have been doing prior to your long runs.
    One of the big rules is never try anything new on race day. If you haven't been training with gels or chews I wouldn't try them out on race day. They can cause stomach problems if you arent used to them.
  • moonmistmm
    moonmistmm Posts: 178 Member
    I haven't exactly been able to do my long runs the last month or so because of my knees. But I already take anti-diarrhea pills before any long runs because running even four miles can make me sick. And I know from experience that at around six miles I prefer having something, so I like my energy gel chews.

    And I wasn't planning on going crazy, but I just wanted to know if I should be eating more like 2000 calories a day the next two days instead of 1500.
  • Lisah8969
    Lisah8969 Posts: 1,247 Member
    I generally just have a normal dinner the night before and it might have pasta, but I don't think I go fast enough that carbo loading really matters. The morning of the race, I have a bagel with peanut butter and a banana. It has all worked for me. Never a stomach issue through 4 Halfs and all other manner of various distances.

    Good luck and have fun!
  • wolfchild59
    wolfchild59 Posts: 2,608 Member
    I never increased my actual calorie intake before a half marathon, I only increased the percentage of my calories coming from carbs. And I typically eat about 1700 net calories while training, so I was eating around that the couple of days prior since I wasn't working out those days.
  • arc918
    arc918 Posts: 2,037 Member
    Nothing new on race day!

    Just eat what you ate prior to your long training runs.
  • bahacca
    bahacca Posts: 878 Member
    May I ask why you are running on a minor knee injury, especially if you haven't been well enough to do your TRAINING runs? This makes me nervous that you are heading toward a MAJOR knee injury.
    That said, don't eat anything you are not used to eating. I'd do a bit of carb loading before the race. And be sure to eat enough before the race and during. I was afraid of getting the runs and only ate my usual breakfast which is just a small granola bar type thing. At the end of the race, I was FAMISHED and it took me a good 24 hours to regulate myself to feel "normal". It was like I was hungry, but didn't feel like eating or know what to eat.
  • Culley34
    Culley34 Posts: 224
    Even when I was training for my marathon, my diet basically remained the same, high protein, relatively low carb (~130 g. / day) and I felt fine. The night before I had some chicken and pasta, with a few rolls from bertucci's and that was basically it. The morning of the race, I had a yogurt, bowl of pineapple, two breakfast sausages, and some cereal.

    As long as your diet is well balanced, you will be fine.
  • 126siany
    126siany Posts: 1,386 Member
    The big thing to keep in mind is to not change anything on race day (or the day before) as you don't want to have surprise GI issues half-way through the race.

    When I was running halfs, I ate the same thing I did on my long run days: A PBJ sandwich, coffee, and a bottle or two of water about an hour and a half prior to start time.

    If you are going to up your calories, I'd do it following the race. Even if you've already run the race distance previously, you're going to be pushing harder and you will have more pain and need a few recovery days. Make sure you have some good proteins in the couple of days post-race. And eat something as soon as you can after the race (which should be easy--there will be a lot of food at the end of most races that long).

    Best of luck to you! Have fun!

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