Proper carb loading before half marathon
oilphins
Posts: 240 Member
Hey everyone, I'm doing my seventh half marathon this Sunday and just want some feedback on proper carb loading. In the past I've usually started carb loading on Friday which gave me two full days to carb up. I've always felt good with my runs with no major problems except maybe the last mile. I didn't run completely out of gas but could start to feel it going into the last mile. I've been hearing a lot of mixed opinions over the last week about when to start. Some say you really only need one day which is the day before provided you intake the proper amount of carbs and others say you definitely need three full days starting Thursday morning. I did start yesterday but does that extra day make a big difference? Any opinions and advice from experienced runners who have done halfs or fulls would be greatly appreciated. Thanks everyone.
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Replies
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OP do you carry gels on your run? I consume carbs (Stingers) around the 6th or 7th mile or approx 60 - 70 minutes of running.
My races are always on Sat, and I just carb up Friday (no running this day only a light walk) before and hydrate like crazy.
You being very experienced can only know what you body is doing at this point in the run. Rather that is depletion or hydration issues. I usually run better towards the end of the run/race than I do in the beginning and middle.0 -
6 days out...your training should be 70-75% intensity for 90 minutes and carb load 4 grams/kg body weight
4-5 days out...same training intensity but for 40 minutes....same carb loading at 4g/kg
2-3 days outs...same training intensity but for 20 minutes....carb load goes to 10g/kg
1 day out...rest and carb load at 10g/kg1 -
mochachichi wrote: »6 days out...your training should be 70-75% intensity for 90 minutes and carb load 4 grams/kg body weight
4-5 days out...same training intensity but for 40 minutes....same carb loading at 4g/kg
2-3 days outs...same training intensity but for 20 minutes....carb load goes to 10g/kg
1 day out...rest and carb load at 10g/kg
For a half marathon?
The general consensus I have heard for a HM distance is there is no need to carb load.
Personally, if I am at a deficit, I move up to maintainance for the week before the run. I have done quite a few halfs. No full.3 -
I don't carb load for half marathons but try to hydrate the day before. I just eat what I normally eat at night, then in the morning, I'll eat an egg sandwich, coffee, and water.1
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3dogsrunning, I've never heard of no carb loading for a half marathon. 21 km is a pretty good distance without any carbs and that's from experience. Everyone is different but I wouldn't be able to do that especially when I'm trying for a sub 1:30:00. my pb is 1:32:20. And RoxieDawn, I tried the gels last year and found they upset my stomach a bit near the end so I'm staying away from those.
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You don't need to carb load for a half. Eat some pasta the night before if it'll make you feel better.1
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Like others have said here, you shouldn't need to carb load for a half. Just carry a few gels or stingers (my favorite) and you'll be fine.0
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I agree, no carb loading for a half or a full. A gel 15 minutes before, then every 45-60 minutes there after. Instant fuel on the go.0
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I still stand by my answer based on a couple things. The loading schedule i proposed is good for any endurance athlete for a 90 minute or over event. Also, the OP says that he starts to bonk the last mile and he is already carb loading so what he is doing isn't enough....and, everyone is different but the average time for a half marathon in the U.S in 2015 was 2 hours and 4 minutes and like one poster has said, gels can tend to upset the tummy. I'd hate to have to do a sprint to the bathroom in the middle of a marathon
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OK, silly question time. What's a "stinger"?
Was running in High School (graduated in 1973) and College (out in 1977) and then not much until about three years ago. Usually stopped at no longer than three miles. Have recently done two 5K's (29:09 and 28:08) signed up for another 5K in July a 4 miler in August and a Half Marathon September 25th. And doing two 5 mile runs (Monday and Wednesday) at a 10 minute mile pace and a long slow run at about 11/11:30 minute miles currently up to 9 miles on Saturday. The Half is my target race with everything else being training for it.
Now, paying attention to the longer distance runners, I hear about "carb loading", "gels", "stingers" et al. Hydrating and eating well, I get. What is the buzz with all this other stuff? Do I need to get better informed? The nine mile run at 11 minutes per mile, although tough wasn't real hard. I did survive the rest of the day ;-) I guess my question is, how much of this other stuff is real and how much is fluff?
Thank you0 -
Just wondering, everyone here who says no carb loading, are you experienced runners? Would like to know or is it just your opinion? The reason being is I could easily run a half marathon in 2 1/2 hours at a 12 minute mile pace but when your trying to keep up at about a 7-7:30 minute mile and trying to do it in under 1:30:00, you really need your energy. Anyone who has run a half knows if you start off too fast you can burn out near the end. That's why I was just wanting experienced runners who do carb loading to respond. I appreciate everyone's opinion but telling me not to carb load wasn't the answer I was looking for as I stated I've already started yesterday. Just wanted to know if it's neccessary be one or three days, but thanks for everyone's feedback none the less.0
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When I do halfs and i tend to eat heavier carb meals in the two days before but not really carb load in the traditional sense, i'll also do the same for tough 10k or longer trail races. I also take a break from running in the two days before any distance race. Most of my distance runs are trail races so i do make sure i am well fueled. As for energy shots along the way like stingers, gu etc, i only use them on mountain races, not on road or tame trail races.0
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Honey Stinger, http://www.honeystinger.com/
Running is not my sport but that sounds far from bonking. Maybe better pacing and a "pick me up" along the way (experiment but for cycling, 30-45 minutes out is recommend timing but that for 5+ hours in the saddle). One should have sufficient glycogen for 60-90 minutes effort unless you are exhausting the store all the way to the event. If so, consider tapering.I didn't run completely out of gas but could start to feel it going into the last mile.
For me, chilling on the bike, I don't need to touch food for 2 to 2.5 hours while sustaining effort at 70-80% of my lactate threshold. If I'm more than an hour away from done I'll eat, else finish a little hungry.0 -
Just wondering, everyone here who says no carb loading, are you experienced runners? Would like to know or is it just your opinion? The reason being is I could easily run a half marathon in 2 1/2 hours at a 12 minute mile pace but when your trying to keep up at about a 7-7:30 minute mile and trying to do it in under 1:30:00, you really need your energy. Anyone who has run a half knows if you start off too fast you can burn out near the end. That's why I was just wanting experienced runners who do carb loading to respond. I appreciate everyone's opinion but telling me not to carb load wasn't the answer I was looking for as I stated I've already started yesterday. Just wanted to know if it's neccessary be one or three days, but thanks for everyone's feedback none the less.
Experienced (emphasis on the ex since I do little distance running these days) runner here and I used to buy into the carb loading stuff. But, under the recommendation of some friends who also ran, I experimented with going without a carb load and just eating normally before the race (then having the carbs after in cake and ice-cream form).
Result: No loss of performance and I felt fine.
I spoke to a friend who was a high level (national team) footballer (soccer player if your reading in the US) about his diet before a match and he said that they were told "just eat normally". His mother and father are Olympic gold and Bronze medal winners in track events and he told me that neither bought into the carb loading concept either. Again, they were advised by their coaches to "eat what you normally eat".
I realise that none of this stands up to the scrutiny required for a proper "study" but, hey, it's all I've got.
For info my 1/2 mara times were around the 1:20 mark.0 -
When I do halfs and i tend to eat heavier carb meals in the two days before but not really carb load in the traditional sense, i'll also do the same for tough 10k or longer trail races. I also take a break from running in the two days before any distance race. Most of my distance runs are trail races so i do make sure i am well fueled. As for energy shots along the way like stingers, gu etc, i only use them on mountain races, not on road or tame trail races.
Thanks Rob, My last run was Thursday and yes I always do take off a couple of days before the marathon as well. I may have to look into different options for energy the last few miles. I tried the gels but didn't agree with me. Hoping I can find some type of liquid energy shots rather than the gels. Thanks for the feedback.0 -
I'm kind of split here. I don't think your fade at the end of the half is from glycogen depletion, just that it's hard to finish out strong. However, I would still carb load prior to the race. I don't think it has to be a very elaborate scheme, just make sure you get a bit more carbs than normal in the 24-48 hrs prior to the event. I think gels in a half, especially one run quickly, aren't helping a whole lot. Maybe 1 gel half way or slightly before that.
For back ground I've run 1:40 half all the way to 10 hour plus endurance events.0 -
Is beer a carb??? That will determine my answer...1
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The reason most people are saying that you do not need to carb load, is that the typical person is unlikely to deplete their glycogen stores in under two hours Here is an article that you might be interested in:
https://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/
What you are experiencing in the final miles of your race is likely due to fatigue and not glycogen depletion. However, if you want to top off your glycogen stores to make sure you have plenty readily available, then I would go with eating a high carb meal the night before and fueling before and during the race.0 -
3dogsrunning, I've never heard of no carb loading for a half marathon. 21 km is a pretty good distance without any carbs and that's from experience. Everyone is different but I wouldn't be able to do that especially when I'm trying for a sub 1:30:00. my pb is 1:32:20. And RoxieDawn, I tried the gels last year and found they upset my stomach a bit near the end so I'm staying away from those.
I didn't say no carbs. I said no need to carb load.
You likely wouldn't be running out of glycogen at 90 minutes.Just wondering, everyone here who says no carb loading, are you experienced runners? Would like to know or is it just your opinion? The reason being is I could easily run a half marathon in 2 1/2 hours at a 12 minute mile pace but when your trying to keep up at about a 7-7:30 minute mile and trying to do it in under 1:30:00, you really need your energy. Anyone who has run a half knows if you start off too fast you can burn out near the end. That's why I was just wanting experienced runners who do carb loading to respond. I appreciate everyone's opinion but telling me not to carb load wasn't the answer I was looking for as I stated I've already started yesterday. Just wanted to know if it's neccessary be one or three days, but thanks for everyone's feedback none the less.
Yes, I have run quite a few half marathons.
You asked for answers from experienced runners, not experienced runners who carb load (although I do for longer endurance events like half Ironman).
Maybe a few more of the experienced runners will pop by.
You also don't need to run a half marathon to know that if you start off too fast you can burn out at the end. That applies to most distances and isn't necessarily about carb loading.0 -
if you've already run 6 halfs, and you think you've got a legit shot at 1:30 finish time, then you know way more about what works for you than any of us do. And frankly, at this point, any changes you make have a greater chance at causing problems than they do at solving them.
That said, my guess is that you're problem is more with pacing than it is with anything nutritional.0 -
if you've already run 6 halfs, and you think you've got a legit shot at 1:30 finish time, then you know way more about what works for you than any of us do. And frankly, at this point, any changes you make have a greater chance at causing problems than they do at solving them.
That said, my guess is that you're problem is more with pacing than it is with anything nutritional.
That's a good point too. As is your next one.0 -
Just wondering, everyone here who says no carb loading, are you experienced runners? Would like to know or is it just your opinion? The reason being is I could easily run a half marathon in 2 1/2 hours at a 12 minute mile pace but when your trying to keep up at about a 7-7:30 minute mile and trying to do it in under 1:30:00, you really need your energy. Anyone who has run a half knows if you start off too fast you can burn out near the end. That's why I was just wanting experienced runners who do carb loading to respond. I appreciate everyone's opinion but telling me not to carb load wasn't the answer I was looking for as I stated I've already started yesterday. Just wanted to know if it's neccessary be one or three days, but thanks for everyone's feedback none the less.
I have run several halfs, fulls, and a bunch of 10 milers, 15Ks, and 10Ks. I don't know if that qualifies me as an experienced runner, but I don't carb load for halves nor do I eat anything during, such as gels, or drink anything except water. You're not running long enough during your half to deplete your glycogen stores. If you're eating breakfast beforehand that should be sufficient. Everyone gets tried the last mile of a half and feels like they're running out of gas, unless they're running at an easy pace. This is particularly true if you're not pacing yourself correctly.
To answer pondee629, a"stinger" refers to Honey Stinger, which makes gels, chews, and waffles.0 -
If you're properly tapered for the race you shouldn't have glycogen issues for nearly 3 hours. I've only done 2 full marathons but a number of halfs. Half marathons are UNLIMITED POWER!1111!!! Because your body has plenty of fuel for the amount of time it takes to complete the race. Both fulls I hit a noticeable energy wall around mile 20 - 22. I never felt anything like that in a half.
Personally I wouldn't do one darn thing different in the half from what you're doing on your training runs. Eat and fuel the exact same way. No need to carb load either. It's just a matter of pacing and not going out too fast.0 -
if you've already run 6 halfs, and you think you've got a legit shot at 1:30 finish time, then you know way more about what works for you than any of us do. And frankly, at this point, any changes you make have a greater chance at causing problems than they do at solving them.
That said, my guess is that you're problem is more with pacing than it is with anything nutritional.
Great point Jack, I'm thinking it's a bit of both but still going to need more carbs than normal regardless. Thanks for all of your feedback, it's nice to have different points on a lot of things.0 -
Just wondering, everyone here who says no carb loading, are you experienced runners? Would like to know or is it just your opinion? The reason being is I could easily run a half marathon in 2 1/2 hours at a 12 minute mile pace but when your trying to keep up at about a 7-7:30 minute mile and trying to do it in under 1:30:00, you really need your energy. Anyone who has run a half knows if you start off too fast you can burn out near the end. That's why I was just wanting experienced runners who do carb loading to respond. I appreciate everyone's opinion but telling me not to carb load wasn't the answer I was looking for as I stated I've already started yesterday. Just wanted to know if it's neccessary be one or three days, but thanks for everyone's feedback none the less.
Finished 12 marathons, 4 halfs, 2 half-ironman tri's, 1 ironman tri... so yes, i'd call myself experienced. Think of it like this:
I've never heard of a marathon runner carb loading for a regular training run, which often exceeds half marathon distance. It just isn't necessary to load up unless you have some sort of deficiency to begin with. Stick with what works for you personally.0 -
@mochachichi is spot on. If you do want to do carb loading, you have to do it properly otherwise it won't work to it's full potential (or at all). Also, it's a good idea to try out carb loading a few times before the event to know how your body reacts to it and what foods to choose for best results. Probably best not to try out something new just before the event... Weather you need to carb load for half marathon - now that's an entirely different matter 0
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Just wondering, everyone here who says no carb loading, are you experienced runners? Would like to know or is it just your opinion? The reason being is I could easily run a half marathon in 2 1/2 hours at a 12 minute mile pace but when your trying to keep up at about a 7-7:30 minute mile and trying to do it in under 1:30:00, you really need your energy. Anyone who has run a half knows if you start off too fast you can burn out near the end. That's why I was just wanting experienced runners who do carb loading to respond. I appreciate everyone's opinion but telling me not to carb load wasn't the answer I was looking for as I stated I've already started yesterday. Just wanted to know if it's neccessary be one or three days, but thanks for everyone's feedback none the less.
I should have been said that I do not eat prior to a race. This is why I make sure I have ample carbs the day before. Running races at 6:30/7:00 a.m starts., I just can't eat before and I train this way as well. I do eat carbs during the run, because I am old.. LOL
I do not do gels very well either, but the chews and waffles made by Honey Stinger work for me.
You may have to experiment on what works and do it during training.. but if you are in the middle of doing it now just go with it. You are experienced at this, I think we should be asking you.. LOL 0 -
if you've already run 6 halfs, and you think you've got a legit shot at 1:30 finish time, then you know way more about what works for you than any of us do. And frankly, at this point, any changes you make have a greater chance at causing problems than they do at solving them.
That said, my guess is that you're problem is more with pacing than it is with anything nutritional.
Great point Jack, I'm thinking it's a bit of both but still going to need more carbs than normal regardless. Thanks for all of your feedback, it's nice to have different points on a lot of things.
I would counter with one suggestion. I really like the Cliff gels with 100mg of caffeine. As you may or may not know, caffeine doesn't give you energy so much as it changes your perceived level of effort. It's a mind job more or less but I take those on longer training runs and occasionally have used them in a race. After about 15 minutes you'll be able to tell the difference. It's hard to put your finger on but running does feel easier for a bit after taking one. Something like this could help you out I'm guessing.
I like this one. They make it in a cherry chocolate too but it was too sweet for me.
There is one caveat to this. You need to try them out on training runs to make sure they don't mess with your stomach. I typically have a cup of cold coffee before a morning workout so the caffeine isn't an issue for me.
ETA: Popping one of these around mile 10 might be your thing. ¯\_(ツ)_/¯0 -
When I was running a lot and targeting sub 1:30 halfs, I did not carb load. My weekly long runs were usually longer than 13.1 miles, and I never ran fewer than 7 (tempo runs were 1.5 mile warmup, 5k tempo, 2.5 mile cool down), so changing my diet for 13.1 never really occurred to me.Just wondering, everyone here who says no carb loading, are you experienced runners? Would like to know or is it just your opinion? The reason being is I could easily run a half marathon in 2 1/2 hours at a 12 minute mile pace but when your trying to keep up at about a 7-7:30 minute mile and trying to do it in under 1:30:00, you really need your energy. Anyone who has run a half knows if you start off too fast you can burn out near the end. That's why I was just wanting experienced runners who do carb loading to respond. I appreciate everyone's opinion but telling me not to carb load wasn't the answer I was looking for as I stated I've already started yesterday. Just wanted to know if it's neccessary be one or three days, but thanks for everyone's feedback none the less.
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I really appreciate everyone's opinion here with different feedback. That's what's great about mfp is I may not always agree with what everyone says but it's good to hear all different types of responses. Having said that and not really getting the answers I was hoping for, I will continue with carbs for the next two days but not overdo it. Thanks again everyone.0
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