18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. Do rehydrate. Running long can strain the kidneys, but rehydrating afterward can reduce injury risk. “Your urine should be lemonade-colored the rest of the day,” says Majumdar. Milk can help Dairy is pretty hard for your body to digest. Try eating carbs before your run. I used to eat a small amount of oatmeal and a banana. Experiment some. This is correct. What works for someone else might not work for you. The thing is don't try anything new on race day. Do your experimenting before a training run Similarly, if you’re too conservative with your target time, you’ll most likely find that you get bored of your training and don’t progress as you should. If you’re taking on your first half marathon, you can work out a rough target half marathon time by taking your 10k PB and multiplying it by 2.25. So if your 10k time is 60 minutes Runners need 0.9 or almost 1 gram of protein for every kilogram of their body weight. Convert your weight in pounds to kilograms by dividing your body weight by 2.2. Next, multiply your weight in Matt Trappe. “In general, eating and drinking slowly during a race is helpful at preventing gastrointestinal distress,” Singh says. Sipping and nibbling slowly allows your gut to absorb 2 Days Before the Marathon. On this day, you should have a solid meal in the evening, consisting of a good amount of carbs. This will be your last big meal before your race—from here on, you’ll be eating light meals, so you start your race light and strong rather than sluggish. You can opt for pasta, a rice dish, or something starchy. Just eat your normal breakfast a couple of hours before the race. (Do whatever you would normally do before you long run) You should be perfectly capable of running a half marathon without taking in sugar during the run. Bonking happens more around the 20 mile mark with marathoners. runwichi. • 7 yr. ago. KtaI.

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