Nutrition can play an important role in a half marathon (or other races lasting 1-3 hours). It helps to have a nutrition plan and be prepared for the race. Many half marathon runners experience nutrition-related issues – which are easily preventable.

In this article, we will briefly discuss carb-loading and breakfast, then move on to nutritional basics, general rules, and the most common mistakes.

Carb loading

Carb-loading is a technique that aims to maximize carbohydrate stores before a race. However, for a half marathon , there is no need to overeat carbohydrates . It is important to arrive at the start with glycogen stores filled, not depleted , which you can ensure by consuming carbohydrates regularly. A dinner of pasta, rice or potatoes the day before the race will be more than enough.
It's not about quantity - the goal is to go to the start with enough energy, but with a light feeling.

Breakfast

Breakfast is probably the most important part of your half marathon nutritional preparation. Ideally, it should be eaten 3-4 hours before the start , contain at least 100g of carbohydrates , and be low in fiber (especially for runners with sensitive digestion).
Suitable foods include white bread with jam, bagels, low-fiber cereals , and if you don't have digestive problems, oatmeal or muesli .
The goal of breakfast is to replenish liver glycogen, which helps maintain stable blood sugar levels during the race.

Ideally, it is advisable to replenish liver glycogen 15-30 minutes before the start, for example with the hyve Endurance pro drink.

The most common nutritional problems during a half marathon

• Energy supplies are running out.
  Symptoms: "hitting the wall", inability to maintain pace at the end of the race.

• Gradual dehydration
  Typically a problem when racing in hot weather, gradual fluid loss can significantly reduce performance.

• Indigestion
  For example, abdominal cramps, bloating - often caused by excessive intake of sports nutrition while running.

Energy replenishment

The main source of energy is carbohydrate , especially if you plan to run under 2 hours.
The body naturally stores approximately 500-800 g of carbohydrates in the muscles and 80 g in the liver , which is theoretically enough for a half marathon.

To be on the safe side, it is recommended to consume 30–60 g of carbohydrates per hour in the form of a gel, bar, candy or drink. For solid foods, pay attention to low fat, protein and fiber content .

Faster runners often choose the liquid form because it is difficult to chew at higher intensity.

How much is 30 g of carbohydrates?

It roughly corresponds to one of the following options per hour of racing:

• 1 gel + some sports drink

• 0.5–1 bottle of sports drink (750 ml)

• 1 energy bar

Check the labels of the products you use for exact amounts.

Hydration

Especially in hot weather , dehydration can be a key factor affecting performance .
The “ drink to thirst ” recommendation works for most runners, but some runners want to be more specific and track how much fluid they lose through sweat during their run and adjust their hydration plan accordingly.

The goal is to prevent losing more than 2% of body weight through sweat.

• A lightly "sweating" runner often doesn't need to drink at all.

• A heavily "sweating" runner already needs a plan.

Don't drink too much! Weight gain during the race signals overeating and the risk of hyponatremia.

Good hydration starts a few days before the race .

Indigestion

20-50% of runners experience some digestive issues during a half marathon.
Some are minor, others are serious enough to affect performance. There can be several causes:

• High fiber or fat intake

• Overly concentrated carbohydrate drinks

• Race-day anxiety

• Individual susceptibility

Most common mistakes on race day

1. Stick to the plan at all costs
   If nausea or other problems arise, leave the plan as it is – be flexible.

2. Try new products on race day
   New products purchased from the expo are often a problem. Only use what you have tested.

3. The “more is better” approach
   More food or more fluids does not automatically mean better performance – you can even hurt yourself.

A few final notes

• Loss of sodium and other minerals is not a problem for most runners during a half marathon, supplementation is not necessary - and may, on the contrary, worsen digestion.

• Caffeine (3 mg - 6 mg per kilogram of body weight) may help, but it depends on individual tolerance.

• Test everything in training! Start your nutrition plan ideally 8-10 weeks before the race.