Half-marathon nutrition plan: before, during, after
The half-marathon is a deceptive distance. Short enough that you might think nutrition doesn't matter, long enough that a poor plan will cost you in the last five kilometers. Here is what to do, step by step.
The 48 hours before
No need for a carb-load as intense as for a marathon. The goal is simply to arrive with full reserves.
- Increase your carb intake in your meals the day before and two days before: rice, pasta, bread, potatoes, fruit.
- Reduce fiber and fat the day before, especially at dinner, to make digestion easier.
- Drink normally, without forcing yourself. Pale yellow urine is a good indicator.
- Nothing new. This is not the night to try a spicy restaurant.
Race morning
Eat 2 to 3 hours before the start a breakfast rich in carbohydrates, low in fat and fiber: 1 to 2 g of carbs per kilo of body weight. For a 70 kg person, that represents 70 to 140 g.
Examples: two pieces of toast with jam or honey and a banana; a bowl of oatmeal with maple syrup; a bagel with a little peanut butter.
Drink about 500 ml of water in the two hours before the start. If you usually have coffee, stick with it.
During the race: according to your target time
| Target time | Carbs | Concrete plan |
|---|---|---|
| Less than 1:30 | 30 g/h, or less | One serving started around the 30-minute mark, or just a few sips of a sports drink |
| 1:30 to 2:00 | 30 to 60 g/h | One serving per hour, starting at the 20 or 30-minute mark |
| 2:00 to 2:45 | 45 to 60 g/h | About two servings per hour, in small, regular sips |
The longer your race lasts, the more carbs matter. A runner who takes 2:30 has just as much need to fuel as a fast marathoner.
The rules that make the difference
- Start early. Take your first carbs within the first 30 minutes, before you feel the need.
- Divide. A few sips every 10 to 15 minutes are easier to tolerate than a large amount at once.
- Drink to thirst. For most people, that represents 400 to 700 ml per hour, more in hot weather.
- Plan for sodium if you exceed 1:45 or if it is hot. Our guide on sodium per hour provides the benchmarks.
Carry your own drink or rely on aid stations?
Aid stations offer water, sometimes a drink for which you know neither the brand nor the concentration. Carrying a 500 ml soft flask guarantees the product you have tested. A simple strategy: start with a flask containing one or two servings, and top it up with water from the aid stations.
After the finish line
- Within the hour: a snack with carbs and protein, for example, chocolate milk and a banana.
- Rehydrate gradually with water and a salty meal.
- Have a real meal within two to three hours.
Classic mistakes
- Testing a new product on race day.
- Skipping breakfast for fear of stomach issues.
- Waiting until the 15th kilometer to start fueling.
- Drinking too much at the start and running with a sloshing stomach.
Your plan in one sentence
Carbs the day before, a familiar breakfast three hours before, then one to two servings per hour starting in the first 30 minutes. One serving of ELIXYR Endurance Fuel provides 30 g of carbs and 340 mg of sodium; repeat your plan on two or three long runs before the big day. For the next distance up, see our marathon checklist.