The half marathon sits in a unique nutritional sweet spot. It's long enough that proper fueling makes a significant difference, but short enough that you won't need the complex nutrition strategies required for ultra-distance events. Get your nutrition right, and you'll feel strong through mile 13. Get it wrong, and those final miles become a survival shuffle.

After coaching dozens of athletes through their first (and fastest) half marathons, I've seen the same nutrition mistakes repeated over and over. This guide will help you avoid those pitfalls and nail your race-day fueling.

The Week Before: Setting Yourself Up for Success

Days 7-3: Business as Usual

Don't change anything drastic. This isn't the time to experiment with new foods or try that keto diet your coworker swears by. Stick to your normal eating patterns while ensuring you're getting adequate carbohydrates at each meal.

Days 2-1: Strategic Carb Loading

Here's where many runners go wrong - they either carb load too aggressively (hello, pasta coma) or not enough. For a half marathon, you don't need the extreme carb loading protocols used for marathons. Instead, focus on slightly increasing your carbohydrate intake while reducing fiber and fat to avoid GI distress.

Your carb-loading checklist:

• Increase portions of your normal carb sources by 20-30%
• Choose simple carbs: white rice, pasta, bread, potatoes
• Reduce fiber intake to minimize GI issues during the race
• Stay hydrated - every gram of stored glycogen holds 3-4g of water
• Avoid heavy, fatty foods that slow digestion

Race Morning: The 3-Hour Window

Your pre-race meal is crucial but often overcomplicated. The goal is simple: top off your glycogen stores and ensure comfortable digestion before the gun goes off.

The Perfect Pre-Race Meal (3-4 hours before)

Aim for 2-4 grams of carbohydrate per kilogram of body weight. For a 150-pound (68kg) runner, that's 135-270g of carbs. This sounds like a lot, but it's typically:

• 2-3 cups of oatmeal with banana and honey, or
• 3-4 slices of toast with jam and a sports drink, or
• 2 bagels with peanut butter and a banana

The Final Hour

Stop eating solid food 60 minutes before your race. You can continue sipping on water or sports drink up to 15-20 minutes before the start. Many runners benefit from a final gel or chews 10-15 minutes before the gun goes off.

During the Race: Your Fueling Strategy

Here's where it gets interesting. Unlike shorter races where you can run on stored glycogen alone, or ultra-distances where elaborate nutrition plans are mandatory, the half marathon requires strategic but relatively simple fueling.

The Fueling Framework

Finish Time	Recommended Carbs	Fueling Strategy
Under 1:30	Minimal to none	Water only, maybe one gel if feeling flat
1:30-2:00	30-40g total	1-2 gels or equivalent chews
Over 2:00	40-60g total	2-3 gels or equivalent, start early

Hydration During the Race

Aim for 16-24 ounces per hour, adjusted for temperature and sweat rate. In practical terms:

• Cool conditions (50-60°F): 4-6 oz every 15 minutes
• Moderate (60-70°F): 6-8 oz every 15 minutes
• Warm (70°F+): 8-10 oz every 15 minutes

Don't wait until you're thirsty - by then, you're already behind. Hit aid stations strategically, but don't feel obligated to drink at every single one if your bottles are keeping you on track.

Sample Race-Day Nutrition Plans

Plan A: The 1:45 Runner (Moderate Fueling)

• Mile 3-4: First gel + 4-6 oz water
• Mile 7-8: Second gel + 6-8 oz sports drink
• Mile 11: Water as needed
• Throughout: Small sips at aid stations

Plan B: The 2:15 Runner (Higher Fueling)

• Mile 3: First gel + water
• Mile 6: Second gel + sports drink
• Mile 9: Third gel + water
• Mile 11-13: Water/sports drink as needed
• Throughout: Regular hydration at aid stations

Post-Race Recovery

Your nutrition work isn't done at the finish line. The first 30-60 minutes post-race are critical for recovery:

• Immediately: 16-24 oz of fluid (chocolate milk is excellent)
• Within 30 minutes: 30-60g carbs + 15-25g protein
• Within 2 hours: Full recovery meal with carbs, protein, and vegetables

Practice Makes Perfect

Here's the golden rule: Never try anything new on race day. Use your long runs to practice your entire nutrition strategy:

• Test your pre-race breakfast timing and content
• Practice taking gels/chews at race pace
• Experiment with different hydration schedules
• Note what works and what causes GI distress

Every athlete is different. Some thrive on gels, others prefer real food like dates or pretzels. Some need aggressive hydration, others do fine with minimal intake. Use training to discover your personal formula.

The Bottom Line

Half marathon nutrition doesn't need to be complicated, but it does need to be deliberate. Start your preparation days before the race with proper hydration and carb loading. Nail your pre-race meal timing. Execute a simple but consistent fueling plan during the race. And recover properly afterward.

Follow this framework, practice in training, and you'll cross that finish line feeling strong, not just surviving. Your legs might be tired, but proper nutrition ensures that fuel depletion won't be what slows you down.