Don't the wall during your next 13.1.
to ensure you have a solid plan for the half marathon. Below are expert-backed tips for the three most important aspects of fueling for your race.You might be wondering if it’s as necessary for 13.1 as it is for 26.2. Honestly, it can’t hurt. Aneedn’t last as long or be as intense, but it is still important and will have a positive impact on your race performance. Technically speaking, carb-loading really comes into play any time you are out on the road for more than 90 minutes.
You don’t necessarily need to increase your calories—just make sure the majority of those calories come from carbs, especially at lunch and dinner the day before race day. Given time, your body can digest, absorb, and store the nutrients. That way, you’ll be able to rely on those fuel stores on the next day’s run. The day before race day, have yourThe meal before the race
is also very important, as you want to toe the starting line with a tank that’s primed but neither empty nor overflowing. While you are at rest, your body will have adequate time and energy to absorb and store those nutrients you ate, and then you’ll be able to rely on this fuel for the following day. The same goes for the day before your planned long runs.
Of course, don’t try anything new on race day. Since every runner is different, you may want to try multiple strategies during your training. Maybe all of them will work, and you’ll have plenty of options to thwart the feelings of weakness in those last few miles.If you wait until you’re out of gas, and you won’t be able to recover from feeling hungry or weak. Your muscles will be forced to play catch-up, and you won’t be able to bounce back and finish the run feeling strong.
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