Our guide to

Half marathon nutrition

If you’re running a half-marathon, you’ll need a fuelling and hydration plan to ensure optimal performance in the event and stave off fatigue.

Our guide has been created with Anita Bean, sports nutrition expert

You need to work out what, how much and when to eat and drink in the weeks before your race as well as stock up on carbohydrates in the days leading up to the event.

Carbohydrate is an important fuel for half-marathon. However, your body can store only about 500g (as glycogen), enough to sustain about 90 minutes of running at half-marathon pace. Consuming carbohydrate during the event will therefore help you maintain your pace and delay fatigue.

Everyone’s needs are slightly different. However, there are a few general rules that will help you devise your individual fuelling plan.

What we'll cover:

  1. Training runs
  2. Weeks before the race
  3. 2-3 days before the race
  4. The day before the race
  5. The morning of the race
  6. 15-30 minutes before the start
  7. During the race
  8. After the race
  9. Perple Endurance Mixes

Training runs: early preparation

Use your long training runs to practice taking in carbohydrate and fluid. Doing so will help maintain blood sugar levels, provide your muscles with extra fuel and delay the development of fatigue.

For your training runs of around 2 hours, 30g of carbohydrate per hour, is enough. If you normally run on an empty stomach, eating and drinking may feel uncomfortable initially. But getting used to the feeling of having food and drink in your gut while running will ultimately benefit your performance. Perple was designed to make this all much easier on your gut.

Training nutrition (Energy & Hydration):

If you're targeting a 2-hour time, for all your energy & hydration needs we recommend 1 x 200ml Perple Endurance Mix, a Perple 500ml Soft Flask, and a running belt or vest to carry the flask and Perple Endurance Mix portions.

  • Before you start, mix 75ml of Endurance mix with 325ml water to make a 500ml drink. Consume in the first hour of your run.
  • Make another 500ml drink at a water station one hour in into the race, to then consume in that 2nd hour. For more information, please see our Endurance Mix suggested use.

Whichever carbs and drinks you choose, start consuming them no longer than 30 minutes into your run. Aim to consume around 60g carbs per hour during your half marathon.

Check in advance what’s available on the course and where the water stations will be so you can practice with the same products (if you want to) and plan where to refuel.

Practice makes perfect

Once you have a rough idea of which foods and drinks to consume, aim to do two or three long runs using the same fuelling schedule you plan to use in the race. Simulate race-day conditions as far as possible, running at the same time of day as your half-marathon, and consuming the same foods and drinks at the same frequency you plan to take them during the race. Making it as realistic as possible will help ensure there won’t be any surprises on the big day. Fuelling on the move can be tricky so you’ll need to practise drinking out of bottles or cups (whichever you plan to use on race day) and eating foods while running. 

In the weeks leading up to the event

Now is the time to experiment with different foods, drinks and sports nutrition products during runs > 90 minutes.

You’ll find that certain products sit better in your stomach and make you perform better (or worse) than others. The difficulty is knowing the right carbs to choose. Fruits and juices have too much Fructose. Nuts are high in lignin and gels are high in maltodextrin. All of which can cause stomach problems. Balancing the right carbs is critical. Perple Endurance Mixes take care of all of this for you.

Made for half marathons

Perple Endurance Mix is for sport and exercise, lasting for multiple hours.

Our unique combination of fast and slow-release carbs, balanced electrolytes, and vegan BCAAs work together to sustain endurance, enhance hydration, boost cognitive performance, metabolise fats faster, and reduce muscle damage.

Endorsed by 4x F1 World Champion Sebastian Vettel, developed at the University of Oxford, tested by Informed Sport. Vegan friendly & gluten free.

Discover Perple Endurance Mixes

In the days leading up to the event

Full carbohydrate-loading isn’t necessary for a half-marathon, but it’s a good idea to begin the race with full glycogen stores. Even if you anticipate a sub-90-minute finish time, you’ll likely reach a point when your glycogen stores run low and cause fatigue.

Taper your training (reducing your training volume) the few days before your race and increase your carbohydrate intake during the final 24 – 48 hours. Include larger-than-usual servings of rice, oats, potatoes, sweet potatoes, pasta or bread in each of your meals. Add a couple of extra carbohydrate-rich snacks, such as bananas, oat bars or bagels.

The day before the event

The carbohydrate you consume the day before your race will be stored as glycogen in your muscles and liver, and then used to fuel your muscles during the race.

  • ✅ Consuming most of your carbohydrate in the early part of the day is a more effective way of filling glycogen stores than consuming a big meal in the evening.
  • 🚫 Over-eating carbohydrate the evening before a race can make you feel heavy, bloated and lethargic on race day, as well as disrupt your sleep.
  • ⚠️️ Avoid anything that may cause stomach problems or irritate the bowel in the 24 hours before the race. You may already have a good idea of what disagrees with you. Common culprits include certain spicy and high-fibre foods. On the other hand, if you’re normally fine with these foods, then there’s no need to avoid them.

What to eat on the morning of the race

Plan to have a high-carbohydrate, low-fat breakfast 2 – 4 hours before your race start time. This helps top up liver glycogen stores, sustain blood sugar levels during the race and ward off hunger. Good options include porridge, muesli, granola or bagels with jam.

Ensure that you are properly hydrated by drinking 5 - 10 ml fluid/ kg of body weight in the 4 hours before the race. After that, sip just enough to quench your thirst, but don’t overdrink otherwise you’ll be forced to make an early pitstop!

What to eat 15 – 30 minutes before the start

Some runners like to consume an additional 20 – 30 g carbs 15 – 30 minutes before the start. The idea is to raise blood sugar levels and provide fuel for the first part of the race. But some find it hard to consume solids before the race. Perple’s Sports Drink with the right balanced carbs will help.

Nutrition for during the race

  • ✅ Start fuelling about 30 minutes into your run. Use the same fuelling and hydration strategy you practiced during training.
  • ⚠️ Take your own fuel - always stick with what you trained with. Check the location of water stations on the course beforehand so you can plan where and when to hydrate. Some race organisers provide food at feeding stations on the route but only consume what’s provided if you have practiced with it in training.

Post-race nutrition: optimal recovery

Hydration:
After your race, prioritise rehydration. Water will replace fluid losses while sports and recovery drinks also provide carbohydrate to replenish depleted glycogen stores, and electrolytes to aid fluid retention.

Solids:
You’ll also need to include carbohydrate and protein in your post-race meals to replace fuel stores and repair muscle damage – plus plenty of fruit and veg for their antioxidant benefits.

✅ Good options include:

  • milk-based drinks
  • smoothies
  • yogurt with granola and berries
  • a colourful stir-fry with tofu
  • noodles and peppers
  • or a spinach frittata with potatoes. 

Your race strategy

Every runner has different nutritional needs, so it is essential to try different fuelling options during training and practice your race strategy before your half-marathon.

  • Ensure you begin your race fully stocked with glycogen and properly hydrated.
  • Take the fuel you plan to consume in a belt or in your pockets.
  • Follow the same fuelling and hydration plan you trained with but be prepared to change if conditions change (things don’t always go to plan!).

What are you putting in your body?

Why you should switch to Perple’s Endurance Mix

Perple was born out of a need for change. To offer an alternative to Sports Drinks, Energy Gels & Energy Drink Powders that are full of synthetic, ultra-processed & chemical ingredients. Much of which, it turns out, simply aren’t good for us and can lessen performance.

"By incorporating Perple into my daily routine, I have found a trusted ally in my quest for optimal fuelling." – Adelle Tracy, Team Jamaica middle distance record holder & World finalist,world finalist & 2024 Olympian.

Discover Perple Endurance Mixes

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Made for runners

Perple Endurance Mix is for sport and exercise, lasting for multiple hours.

Endorsed by 4x F1 World Champion Sebastian Vettel, developed at the University of Oxford, tested by Informed Sport. Vegan friendly & gluten free.

Discover Perple Endurance Mixes

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