When it comes to preparing for a half marathon, the miles you run are just one piece of the puzzle. How you fuel your body can have a huge impact on your training, motivation, and recovery - not to mention how you feel on race day.
Nutrition can feel like an overwhelming topic, especially when added to an already busy training schedule. However, fuelling well doesn’t need to be complicated. With a few simple strategies, you can make sure your body is properly fuelled before, during, and after your runs - and ultimately, ready to perform on race day.
So here’s a simple breakdown of what you need to know;
Why Nutrition Matters
Eating well helps to support your performance, speeds up recovery, reduces the risk of injury, and keeps your energy and motivation levels high. A balanced diet with carbohydrates, protein, and healthy fats ensures your muscles have the energy to perform and the nutrients to repair and adapt. In short: nutrition fuels your training and sets you up for success on race day.
What to eat the night before
The dinner before your long run or race is all about topping up your glycogen stores - your muscles’ main source of energy. Aim for a carbohydrate-rich meal with moderate protein, and avoid anything too fatty or spicy that could upset your stomach.
For example:
- Pasta with lean protein (chicken, turkey, or tofu) and a tomato-based sauce
- Rice or potato dishes with vegetables and protein
- Whole-grain pasta with a light sauce and a side of vegetables
Eating well the night before ensures you start your run with a “full tank” and ready to tackle the miles ahead.
What to eat the morning of
On race day or before a long run, focus on easily digestible foods about 90–120 minutes before you start. The goal is to give your body energy without feeling heavy or uncomfortable.
Examples:
- Bagel with peanut butter and honey
- Oatmeal with banana or berries
- Smoothie with fruit and a little protein
The most important thing though - stick to foods your body is familiar with, especially on race day, that definitely isn't the time to try anything new.
What to eat during your run
For runs longer than an hour, your body will start burning through glycogen, and that’s when on-the-go fuel can make a huge difference. Bringing energy with you helps maintain performance and prevents hitting the “wall” - which is definitely not something you want to happen on race day
Options:
- Energy gels or chews
- Small snacks like bananas, flapjacks or nuts.
- Hydration via water bottles or a hydration pack
Plan ahead for water stops if your route includes them, and aim to sip regularly to stay hydrated throughout your run.
What to eat after your run
Post run nutrition is just as important as pre-run fuel. Within 30–60 minutes of finishing, focus on a mix of carbohydrates and protein to repair muscles and replenish energy stores and kick start that recovery process..
Examples:
- Smoothie with fruit and protein powder
- Yogurt with granola and berries
- Chicken, rice, and vegetable bowl
But ultimately, as long as you have something and start replenishing those lost calories, that is better than nothing.
Also, don’t forget fluids and electrolytes - rehydration is essential to help your body recover and prepare for your next training session.
Fuelling correctly before, during, and after your runs will make a huge difference in your training, recovery, and race day performance.
Keep it simple, stick to foods your body knows, and remember: nutrition is one of the biggest tools you have to feel strong, confident, and ready on race day.
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