Mastering the 1:30h Half Marathon
When it comes to running a successful half marathon, proper nutrition and hydration are key. The right fuel can provide the energy and endurance you need to power through your run, while inadequate hydration can lead to fatigue, cramps, and even injury. Here are some tips for ensuring you're fueling and hydrating properly throughout your training and on race day.
Carbohydrates are the primary fuel source for endurance running, so it's important to make sure you're consuming enough of them in the days leading up to your race. Aim for a diet that's high in complex carbs like whole grains, fruits, and vegetables, and avoid overly processed or sugary foods. On race day, eat a light meal of easily digestible carbs like oatmeal or a bagel with peanut butter about 2-3 hours before the start of the race. During the race, consume carbs in the form of sports drinks or gels every 30-45 minutes to maintain energy levels.
Protein is also important for runners, as it helps repair and rebuild muscles after a workout. But don't overdo it - too much protein can be hard to digest and cause stomach upset. Aim for a balanced diet with a mix of lean proteins like chicken or fish, healthy fats like avocado or nuts, and complex carbs.
Staying properly hydrated is essential for runners, especially in hot or humid conditions. The American College of Sports Medicine recommends drinking 17-20 ounces of fluid 2-3 hours before exercise, and then 7-10 ounces every 10-20 minutes during exercise. Water is a good option for shorter runs or cooler temperatures, but for longer or hotter runs, sports drinks can help replace electrolytes lost through sweat. Be sure to practice your hydration strategy during your training runs to see what works best for you.
Sports Nutrition for Endurance Athletes
Runner's World Nutrition for Runners
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