Proper carb loading before half marathon

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  • jacksonpt
    jacksonpt Posts: 10,413 Member
    oilphins wrote: »
    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.

    So you weren't really looking for advice, you were just looking for confirmation that what you were already doing was correct?
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    edited June 2016
    Carb loading isnt' really needed for running a half in 90 minutes, assuming you're getting adequate nutrition in your everyday life.

    If you're crashing in the last mile, its most likely a training issue and you need to do some things to improve your kick, you need a mid-week run of higher mileage to improve your endurance, or you are coming into your race too tired from too much speed work/lack of a proper taper.

    eta: Nevermind. I see now that actual advice was not wanted.
  • glevinso
    glevinso Posts: 1,895 Member
    There is no earthly reason to "carb load" ahead of a 90 minute event. Eat whatever you normally eat before races, and fuel the way you trained. For a half marathon I usually bring along two gels and take one at 30 minutes, the next at 60, mostly for the caffeine.

    Also "carb loading" isn't something that happens the day before a race. It happens for the entire week before a race. Unless you start actually loading up on carbs starting, say, the Monday before, you aren't really doing much good. The aim is to load as much glycogen into your muscles as possible for an event lasting more than about 4 hours or so.

    I don't bother with "carb loading" for anything shorter than a half-ironman. I have done it for full marathons in the past but I didn't bother the last time and I ran a BQ 3:04.
  • Mike_take2
    Mike_take2 Posts: 2,150 Member
    I just eat a little more carbs than normal the day before a half.(2 days before a full) I eat a mostly carb breakfast that morning of the race and run w/ gels, consuming 1 every 3-4 miles.
  • DavPul
    DavPul Posts: 61,406 Member
    ThickMcRunFast wrote: »
    Carb loading isnt' really needed for running a half in 90 minutes, assuming you're getting adequate nutrition in your everyday life.

    If you're crashing in the last mile, its most likely a training issue and you need to do some things to improve your kick, you need a mid-week run of higher mileage to improve your endurance, or you are coming into your race too tired from too much speed work/lack of a proper taper.

    eta: Nevermind. I see now that actual advice was not wanted.

    DYER?
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    edited June 2016
    oilphins wrote: »
    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.

    So it's clear that you've already made up your mind on this, but a few observations.

    There is no "correct answer", it depends on your performance, your objectives and whether you're currently in deficit. There are "wrong answers", including going carb heavy the night before.

    Personally I'm comfortable running a Half for completion with a couple of days notice. If I wanted to race it I'd want a couple of weeks to prepare. If you're able to finish in 90 minutes to two hours you get little value from additional fueling, but if you're in the 3 hour range you'll find it useful.

    For a "race" I'd probably increase my calories to near maintenance for a few days alongside a taper. Not specifically carbs though, just in general. For "completion" i'd run as normal.

    I'd not that HMs aren't goal races at the moment, they fit into my ultra training.
  • oilphins
    oilphins Posts: 240 Member
    Jacksonpt and thickmcrunfast, It's not that I didn't want advice but wanted different feed back on whether to really carb load or just a bit more carbs than usual and if the extra day would make a difference. Thanks again for all responses.

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