Training and Nutrition For A Half

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  • moustache_flavored_lube
    moustache_flavored_lube Posts: 849 Member
    read the book "performance nutrition for runners" it is great
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    While training for my 1/2 last year I found these things worked best for me:

    1. TDEE Method-Ensured I was eating enough calories based on my activity before not after.
    2. 40/30/30 only got me so far. When my mileage was getting heavy, after week 4, I upped it 5% each week and was comfortable around 60/20/20.
    3. Gels were gross. I used Sport Jelly Beans and I had to for anything over 90 mins because I'm hypoglycemic.
    4. Hydration is key, especially in warmer weather.
    5. Day before long runs I had to cut back on dairy and fiber bc it destroyed my stomach. If I didn't I was in the bathroom for hours after a run and felt pretty awful. TMI sorry, but it's common.
    6. Treat your long runs as race prep and try everything out then. Nothing new for the race.
  • mommyskis
    mommyskis Posts: 277 Member
    I like to water down my gatorade and drink that if I run over an hour. I can only tolerate the orange flavor - don't know why. If I don't have this, I completely bonk. I find if I drink pop, eat fast food, or eat a lot of sugary food the day before a run, my run sucks. Especially if it's a run over 4 miles. I also run early mornings and only eat a nutrigrain bar if it's over 3 miles. If it's under I go with an empty stomach. My runs are horrible if I try to run at night.
  • michellekicks
    michellekicks Posts: 3,624 Member
    In regards to eating back all of your exercise calories, one thing that I have found has helped me as my runs got longer was to anticipate how many calories I would burn on my long run day, and the day before, eat a portion of these calories to carb load. Helps my energy level on my long runs!!

    I do this too. So I might go 500 calories over the day before I know I'm going to burn 1500 running. Then I'll eat the other 1000 the day I run. I have no problem eating up to 3000 calories daily.

    I recommend making a weight loss goal only 1/2 a pound per week... or just a bit more. Maybe a 300-400 calorie deficit daily.

    Aim for 1g protein per lb of lean body mass to preserve muscle and let fats and carbs land wherever you like each day. That's what I do, anyway. Some days I eat higher fat; other days it's higher carbs. Once I've hit that protein target daily I'll just eat whatever.
  • josiereside
    josiereside Posts: 720 Member
    I eat a pretty balanced diet all around and don't really change much before a race if at all. Even just for general long runs, I normally have a pasta dinner the night before (with a protein also) and quinoa for breakfast, what I call my breakfast of champions.
  • natalie412
    natalie412 Posts: 1,039 Member

    5. Day before long runs I had to cut back on dairy and fiber bc it destroyed my stomach. If I didn't I was in the bathroom for hours after a run and felt pretty awful. TMI sorry, but it's common.

    I have been having uncomfortable GI problems after my long runs (10 miles plus) - I will have to try this. I think it may be partly my blood sugar dropping too low, but I will have to try cutting back on dairy and fiber before my 12 miler this weekend.
  • natalie412
    natalie412 Posts: 1,039 Member
    Pretty much agree with everyone - not too large a deficit. I eat back all my exercise calories for the most part, but not always on the same day. I tend to eat 40/35/25. I run most of my runs fasted (I usually skip breakfast and run at lunch), but I do eat before my long runs - still working on the best things.

    I also run without any water, even for long 2+ hour runs. I find if I am normally well hydrated, it is not a problem. I do sometimes carry some little energy chews (made of hazelnuts, chia seeds, honey and cocoa) I made with me and eat one or two later in my run. Still playing around with fueling. I have been having extremely low energy and sensitive stomach issues after long runs, so I am still figuring that one out!
  • lindaamarie
    lindaamarie Posts: 114
    I am also training for my first half. I went to a sports nutritionist and she has me on a very simple, but structured eating regime. She told me at least 120 grams of protein (as mentioned earlier for muscle repair) and lots of complex carbohydrates, also unlimited fibrous vegetables, and limited fruits. Also, be sure to eat protein with any fruits, or sugars in order to avoid spikes in your blood sugar. Seems to be working for me, I am up to ten miles and haven't had any problems!! Good luck!

    Alright, I'll try anything a sports nutrtionist says!! haha Thanks! :D
  • lindaamarie
    lindaamarie Posts: 114
    While training for my 1/2 last year I found these things worked best for me:

    1. TDEE Method-Ensured I was eating enough calories based on my activity before not after.
    2. 40/30/30 only got me so far. When my mileage was getting heavy, after week 4, I upped it 5% each week and was comfortable around 60/20/20.
    3. Gels were gross. I used Sport Jelly Beans and I had to for anything over 90 mins because I'm hypoglycemic.
    4. Hydration is key, especially in warmer weather.
    5. Day before long runs I had to cut back on dairy and fiber bc it destroyed my stomach. If I didn't I was in the bathroom for hours after a run and felt pretty awful. TMI sorry, but it's common.
    6. Treat your long runs as race prep and try everything out then. Nothing new for the race.

    5 is what I'm scared about haha so thank you for being straightforward
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Just from skimming through this thread, it sounds like a lot of your concerns are in your head. You've not done anything like this before, and not trained or learned out to eat for it. It'll come, just relax. Get out there and run. As you increase your mileage you'll figure out when you need more cals, fluids, rest, etc. As you do, you'll also figure out what works for you (eating breakfast, carb loading the day before, gels/gus/etc during a race, and so on.

    Just relax, you can't plan for everything and figure everything out ahead of time. Get out there and run. Eat a reasonable amount of calories with a reasonable macro breakdown. See how you do. When you start to feel your performance drop, increase cals. If you can't make it through a run, start taking a gel or something with you, etc.

    My point? Stop thinking and start running.
  • lindaamarie
    lindaamarie Posts: 114
    Just from skimming through this thread, it sounds like a lot of your concerns are in your head. You've not done anything like this before, and not trained or learned out to eat for it. It'll come, just relax. Get out there and run. As you increase your mileage you'll figure out when you need more cals, fluids, rest, etc. As you do, you'll also figure out what works for you (eating breakfast, carb loading the day before, gels/gus/etc during a race, and so on.

    Just relax, you can't plan for everything and figure everything out ahead of time. Get out there and run. Eat a reasonable amount of calories with a reasonable macro breakdown. See how you do. When you start to feel your performance drop, increase cals. If you can't make it through a run, start taking a gel or something with you, etc.

    My point? Stop thinking and start running.

    Haha I agree with you that most of it is in my head. Once I set a goal I hate feeling like I'm behind where I'm suppose to be so I'm pretty sure I do psych myself out before I even get far into it.
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    Just from skimming through this thread, it sounds like a lot of your concerns are in your head. You've not done anything like this before, and not trained or learned out to eat for it. It'll come, just relax. Get out there and run. As you increase your mileage you'll figure out when you need more cals, fluids, rest, etc. As you do, you'll also figure out what works for you (eating breakfast, carb loading the day before, gels/gus/etc during a race, and so on.

    Just relax, you can't plan for everything and figure everything out ahead of time. Get out there and run. Eat a reasonable amount of calories with a reasonable macro breakdown. See how you do. When you start to feel your performance drop, increase cals. If you can't make it through a run, start taking a gel or something with you, etc.

    My point? Stop thinking and start running.

    I do agree with this as well. I trained on my own last year and learned along the way. Some of my biggest obstacles were mental barriers. However it also never hurts to ask for help too.
  • sammielealea
    sammielealea Posts: 245 Member
    Just from skimming through this thread, it sounds like a lot of your concerns are in your head. You've not done anything like this before, and not trained or learned out to eat for it. It'll come, just relax. Get out there and run. As you increase your mileage you'll figure out when you need more cals, fluids, rest, etc. As you do, you'll also figure out what works for you (eating breakfast, carb loading the day before, gels/gus/etc during a race, and so on.

    Just relax, you can't plan for everything and figure everything out ahead of time. Get out there and run. Eat a reasonable amount of calories with a reasonable macro breakdown. See how you do. When you start to feel your performance drop, increase cals. If you can't make it through a run, start taking a gel or something with you, etc.

    My point? Stop thinking and start running.

    Haha I agree with you that most of it is in my head. Once I set a goal I hate feeling like I'm behind where I'm suppose to be so I'm pretty sure I do psych myself out before I even get far into it.

    Completely agree! Running is very much "in your head", and as you go through your training program and find out what works for you, you may start to appreciate and love it even more. Start running and have fun with it . . . Good luck!
  • natalie412
    natalie412 Posts: 1,039 Member
    Pretty much agree with everyone - not too large a deficit. I eat back all my exercise calories for the most part, but not always on the same day. I tend to eat 40/35/25. I run most of my runs fasted (I usually skip breakfast and run at lunch), but I do eat before my long runs - still working on the best things.

    I also run without any water, even for long 2+ hour runs. I find if I am normally well hydrated, it is not a problem. I do sometimes carry some little energy chews (made of hazelnuts, chia seeds, honey and cocoa) I made with me and eat one or two later in my run. Still playing around with fueling. I have been having extremely low energy and sensitive stomach issues after long runs, so I am still figuring that one out!

    No problems this Saturday after running 13.2 - Ate well over my calories the day before, had some carbs before my run, and ate a few energy chews during. Felt great all day afterwards!

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