5 Race Day Tips for a Better Half Marathon

🥞Having breakfast before a half marathon can improve performance and reduce the risk of gastrointestinal issues.

💦Hydration for a half marathon is relatively simple, with a pint of water before the race and drinking when thirsty during the race.

👟Negative splitting, running the second half of the race faster than the first half, is an effective pacing strategy for a half marathon.

🍇During a half marathon, focus on consuming about 30 grams of carbohydrates per hour through gels, sports drinks, or other sources.

🍝Carb loading, eating high amounts of carbohydrates, in the days leading up to a half marathon can boost energy stores and performance.

What should I eat for breakfast before a half marathon?

—Choose a breakfast that focuses on carbohydrates, such as toast with peanut butter or cereal with low-fat milk.

How much water should I drink before and during a half marathon?

—Drink a pint of water with your breakfast before the race and drink when thirsty during the race.

What is negative splitting in a half marathon?

—Negative splitting means running the second half of the race faster than the first half, resulting in a strong finish.

What should I consume for nutrition during a half marathon?

—Consume about 30 grams of carbohydrates per hour through gels, sports drinks, or other carbohydrate-rich sources.

What is carb loading and when should I start?

—Carb loading involves eating high amounts of carbohydrates in the days leading up to the race. Start 36 to 48 hours before the race, reducing fiber, protein, and fat intake.

01:40Having breakfast before a half marathon is important for carbohydrate intake and performance.

02:59Hydration for a half marathon is simple, with a pint of water before and drinking when thirsty during the race.

03:59Negative splitting is an effective pacing strategy for a half marathon, running the second half faster than the first half.

04:30During a half marathon, aim to consume about 30 grams of carbohydrates per hour through gels, sports drinks, or other sources.

06:18Carb loading involves eating high amounts of carbohydrates in the days leading up to the race, focusing on easy-to-digest carbohydrates.