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HALF-MARATHON FUELING GUIDE

FUELING A HALF-MARATHON

As you push yourself to run longer distances, your carb intake and fueling methods become more important. The benefits proper fueling can have on your body are immense, and have been scientifically proven, but runners still get the ‘how and when’ wrong.

TRAINING OPTIMIZED

No matter your style of training, we will help you correctly fuel it. 

PLAN YOUR PRE-RACE

What to consume in the days and hours beforehand, so you are optimally fueled.

STOMACH AND LEG PRACTICE

Avoid the dreaded 'runner's stomach'.

FROM NOVICE TO ELITE

Actionable advice for runners at every level.

WHAT'S IN THE HALF-MARATHON GUIDE?

Comprehensive guidance and recommendations from our experts, tailored specifically for those training for a half-marathon, covering all aspects.

Whether you’re chasing a new personal best or running 21km for the first time, planning your nutrition strategy is always important. This guide will help you through each step of your journey, with methods on how to fuel before, during, and after training and race day.


THE BENEFITS OF CORRECT NUTRITION

ENERGY
LOAD UP ON CARBS

One of the most fun parts of any race preparation is carb-loading. Carbs are stored in the body and act as an extra ‘reserve’ of energy during endurance exercise, so ensuring you have this store full before the race is critical. Carbs are your main source of energy, so consuming them before and during the event should be a priority.

HYDRATION
A FINE LINE

Becoming dehydrated can spell danger during long events. You lose water and electrolytes through perspiration, and not replacing them can lead to reduced endurance, muscle weakness, and mental impairment. 

You need to maintain a fine balance, ensuring you don’t drink too much or too little, so knowing how much you should drink during the event is important. 

RECOVERY
RECOVER PROPERLY WITH PROTEIN

Any exercise that takes longer than 60 minutes to complete should be rounded off with a thorough recovery period. Restore your energy levels and get back to running quicker through a blend of carbohydrates and protein. This dual source of minerals will help you rehydrate and speed up the repair of any muscle damage suffered.

HALF MARATHON NUTRITION STRATEGY

EXPECTED FINISH TIME ~2 HOURS
Start
30 mins
BETA FUEL + NOOTROPICS GEL & 150ML WATER
BETA FUEL + NOOTROPICS GEL & 150ML WATER
80 mins
BETA FUEL GEL & 150ML WATER
BETA FUEL GEL & 150ML WATER
BETA FUEL CHEW & 150ML WATER
BETA FUEL CHEW & 150ML WATER
60 mins
BETA FUEL GEL & 150ML WATER
BETA FUEL GEL & 150ML WATER
100 mins
End

FUELING RACE DAY

Consuming extra carbohydrates before and during the race improves your performance by maintaining your blood sugar levels, delaying the use of your glycogen reserves, and reducing the feeling of exhaustion.​​

This pamphlet contains steps for carb-loading, your pre-race meal, and in-race fueling to help you reach new personal heights.


"All products are Informed-Sport tested, so for me as a professional athlete that is a really key part, knowing that the products are of high quality and exactly what’s in them is exactly what it says on the packaging."

Elite Runner, Eilish McColgan



FUEL YOUR TRAINING TOO

Nutrition plays a key role in optimizing performance during half-marathon training by fueling your body for intense workouts, enhancing recovery, and supporting any training adaptations. 

Includes advice on fueling Easy Runs, Tempo Training, Speed Sessions, and Distance Runs.​ ​


HALF MARATHON RACE PACK

Complete nutrition race pack to fuel your half marathon.

  • Improve race day performance.
  • Tailored to fit your needs.
  • Scientifically formulated products.