Planning out your nutrition for a half-marathon is particularly important if you plan on taking two-hours or longer. Your body can process between 300-400 calories and hour, so don’t wait until you’re hungry or low-energy to start fueling. Remember to take a look where and how many aid stations will be out on the course, as you’ll want to use them to help plan what you need to bring. If you won’t get enough water from the aid stations, make sure to bring some with you! For slower-paced runners, try substituting Energy Chews for Gels to mix things up along the way.
How To Customize
This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.
“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.