May 2023 Archive: Pre‑Run Nutrition for Half Marathons
When talking about pre‑run nutrition, the practice of timing and selecting foods before a run to fuel performance while keeping the gut happy. Also called pre‑race fueling, it plays a crucial role for anyone tackling a half marathon. The goal is simple: supply enough carbs to sustain energy, avoid heavy meals that cause cramps, and stay mentally sharp. This concept pre‑run nutrition encompasses meal timing, food quality, and personal tolerance, and it requires a balance of easily digestible carbs and a small amount of protein.
How to Eat Right Before the Big Day
Most runners find that eating 2–3 hours before the start works best. A bowl of oatmeal topped with banana, a slice of toast with peanut butter, or a smooth fruit‑based shake delivers the digestible carbs needed to keep glycogen stores topped up. These foods break down quickly, so they influence stomach comfort without leaving a heavy feeling. Hydration is the next piece of the puzzle – a glass of water or a lightly salted electrolyte drink helps the body transport nutrients and prevents dehydration, which can sap speed. The combination of timing, carbs, and fluids requires a bit of experimentation: some athletes feel great with a solid snack, while others prefer a liquid meal to avoid any bite‑related distraction. The key is to watch how your body reacts during training runs and adjust accordingly.
In this May 2023 collection, you’ll find a deep dive into the exact foods that work best for the half‑marathon distance, practical tips on meal planning, and personal anecdotes from runners who’ve fine‑tuned their pre‑race menu. Whether you’re a seasoned competitor or planning your first 13.1 miles, the insights below will help you decide what to put on your plate – or blend in a glass – before you line up at the start line. Ready to explore the details? Scroll down to see the full article and start crafting a fueling strategy that feels right for you.
