How should I fuel during a half marathon? Is water enough?

When running long distance, being properly fueled and hydrated is important to help you perform to the best of your ability.

If you fuel properly, then it’s quite possible to run a half marathon just consuming water, and many people do.  However, some people do find it useful to consume some type of carbohydrate during exercise. If your exercise session lasts longer than 60 minutes, you may find that some extra carbohydrate can delay fatigue and maintain your performance during the latter stages.

Any high to medium GI carbohydrate can be consumed but it’s often easier to have a sports drink rather than solids.  You’ll need to start consuming the food or drink at around 30 minutes into the event as it takes 30 minutes for digestion and absorption.

If you do decide to try a sports drink or something solid like jelly beans, make sure you practice using them during training as it could cause an upset stomach – not what you need on race day!

It’s important to eat a good pre-competition meal 2-4 hours before the event. Examples include cereal with low fat milk and fresh fruit, toast with jam/honey and low fat yoghurt or English muffins with honey.  If you’re eating breakfast 4 hours before the event then you may like to eat a pre-competition snack to top up glucose levels, for example a banana, or a low fat yoghurt.

The day before your event, make sure you drink lots of water to ensure you’re well hydrated for the race and eat high carbohydrate meals that are low GI.  Avoid fatty foods and alcohol the day before.

So in summary, for a half marathon, you don’t need to take in extra fuel, especially if you eat well the day before and the day of the event.  But using a sports drink or consuming some carbohydrate during the race could help you maintain your performance during the later stages of the race,