Alameda Runners – Get After It!

If you’re approaching your first half marathon race, you’re likely extremely nervous about the 13.1-mile journey.   Did you eat and drink enough?  What should you eat during the run?  These are questions you should know by now, but it’s so easy to let excitement about the event get you distracted.

To help offer some tips, here’s a blog posted in the “For Beginners Only” section on Runner’sWorld.  The article helps describe carb intake, hydration, and other basic tips that many new runners are likely curious about.

Here is the so-called ‘golden rule’ to race day running:

Nothing new; only tried and true! Your breakfast on race morning should be food you are used to eating before running. Plan on eating whatever you normally eat before a long training run. Experiment well in advance of your race to know what foods work best for you and, more importantly, what doesn’t! The right blend of carbohydrates, protein, and a little fat is a good combination. Try eating an energy bar or whole grain toast with peanut butter before your runs. Wash it down with water, sports drink, and coffee.

This is such an important rule that can be extremely easy to break come race day.  The blog also recommends consuming 16 to 24 oz. of water or sports drink around two to three hours before race time — and then drink another  5 to 7 ounces of water within a half hour of start time.

Furthermore, the blog recommends drinking 5 to 7 ounces of water every 15 to 20 minutes during the race.

It’s up to you to try and figure out what you want… and whether or not your body can hold down certain things. The Runner’s World blog recommends “drinking carb-rich sports drink or consuming gels, chews, or other snack foods on runs longer than 75 minutes.”

Ted’s note:  I drink about 28 ounces per hour during long runs.  Runs over 2 hours require electrolytes and gel.