@@alex-dk2rj threshold intervals 6x1Mi, 4x1.5Mi, 3x2Mi and some Vo2Max Workouts at 3K or 5k pace. So 2x1200, 2x1000, 2x800 you can check out Pfitzinger Half Marathon Training Plan.
@@tf-ok haven’t completed it as yet mate. The race isn’t until November, but my fitness is getting pretty solid to maintaining race pace over that distance.
My pre run food consists of oatmeal and a smoothie consisting of mixed berries,two bananas,small amont of spinich,spoonful of protein powder and a spoonful of Boost.I have half before the run and the rest for supper.Im 79 and have never had an upset stomach.
Running my first one in 2 weeks. I’m a sophomore xc runner so I’ve never trained for anything more than 5k but ran a 12 mile long run today at 715 pace so feeling ready.
For me I find that a rice crispy treat at least a half an hour prior has done me great lol. Hard pretzels and cereal have also done me well after running. Very easy on the stomach.
I like those sesame snaps for very long runs, and they are like binded together with pure glucose, watermelon is awesome too, but not convenient to carry.
God, I just did it in 2h30m....I feel accomplished and so slow at the same time LOL it's amazing you managed to do it so much faster the second time. I was wondering whether I should challenge myself to a full one next time, or should I do another half.
You should definitely feel accomplished for doing it! It's all personal, so don't judge yourself on how others do 🙂 Personally, I would probably do another half and bring that time down a little bit before going for a marathon, but obviously that's up to you. Which inspires you more?
Beet juice before the run! Dilates the blood vessels. Unfortunately it takes 2-3 hours for that dilation effect to kick in, so you have to drink it well before heading out the door. During longer workouts I’ve been experimenting with dried apricots. No tummy upset yet.
There probably is some benefit to beetroot juice, yes. But I think a lot of people would be much better off focussing on their training and improved race nutrition-they would get more benefit overall!
i recently ran my very first half marathon without any training in 1:47. although i felt as though i could have been much faster. My goal at the moment is 1:30mins
Love the video, informative info! Got a half marathon I’ve been training for in a few weeks. What do you think about a pre run meal of whole grain bread with peanut butter and a little honey. At times I’ll add a few pretzels too…
Thank you! Your breakfast sounds good to me. My personal preference would be to swap the wholegrain bread for white bread just to help lower the fibre and protein content, and I'd make sure to go easy on the PB. But if you've tried your version without any issue then that's fine! Good luck with your half marathon 🙂
Hi James I’m just following your marathon carb loading plan for a marathon this Sunday. I’m finding it so helpful not to have to think! On the carbs during a run you said at least 30g per hour after 90 mins. I’ve heard more usually between 60-90g per hour as soon as you start. I’ve done this religiously in the past but find that 2 hours in I can’t get much more down. Any thoughts / advice? Thanks again, you’ve really helped me!
Hey Conrad. Glad that I could help you out, good luck with your Marathon! Great question, and that's my fault for not making things clear enough, so thank you - I'll try to improve that for future videos. In this scenario I'm talking specifically about long training runs, and as a minimum during those long training runs I'd suggest 30g/hour. When it comes to a racing I would increase that, exactly as you say up to 90g/hour if possible, but honestly that's not realistic for most people. I'm not sure if you've seen this, but I've done a full nutrition guide for a marathon where I cover this in more detail, which you can watch here: ruclips.net/video/TN-Yo21xdCA/видео.html My suggestion is to start around 40g/hour and try to gradually scale it up. When someone says they can't get much more down, I usually try to understand that in a bit more detail. What is it that's stopping you? Do you actually feel full? Or are you for example sick of either the taste or texture of the product that you're using, and would be better off trying a different product or alternating between 2? Hopefully that and the full marathon video will give you some food for thought 🙂
@@NutritionTriathlon what a great reply, thank you! I actually found that video after so it became much clearer. I found that with about an hour to go I couldn’t manage the chews I had (spat them out), same with the salt tabs and same with a gel. I didn’t hit the wall but just literally didn’t feel I wanted to eat another thing. Not a full stomach more a mental ‘nooooo’ type thing. As for training runs - I’m going to be training for an ultra soon. Long runs of, say, 5 hours easy pace - should I be carb loading the day b4 even tho it’s much easier effort than racing? Thanks again James
Cool, glad to hear it! Sounds like it could be a taste and fatigue sort of thing then, in which case yeah, it's looking at ways to get around that. That would just depend on your overall training volume and diet - it's a little hard to say. It may be that what you need to do is just eat more food generally, which by virtue will include more carbs. So not specifically carb loading, just 'more food'.
I did just about everything right leading up to my most recent half marathon. Unfortunately, due to horrible stomach issues (I have had for 4 months now) not caused by an illness, my time from the race was about 10 min slower than I had hoped. Although I still walked away with my best time by over 11 min and cracked 2 hours by just over 10 min, I still am frustrated that I had the stomach issues and I can't figure out how to fix them. They absolutely sabotaged my performance and I'm unsure what to do. My doc won't listen to me so I'm stuck on my own to resolve my stomach issues. Any suggestions? Thanks.
Sorry to hear that, that sounds really frustrating. I can't give personal advice on this here, but I'd recommend checking out this video below for some extra tips which might help: ruclips.net/video/59d0iWD48jA/видео.html If you wanted to explore it further with me I'd be happy to have a consultation with you
Hello James, thank you for your video. I would like to ask you if you work privately as a nutritionist? I am looking for someone to help me with my eating planning to fuel better for my training (currently training for my first half marathon) 😊
Hi Paula. Yes I do 🙂 you can email me at James@nutritiontriathlon.com , or visit my website nutritiontriathlon.com and send me a message through the coaching section. Let me know if those don't work for you, otherwise I look forward to hearing from you 🙂
unfortunatley with my job its very difficult to get a good sleep schedule. On days i work at 6 am im normall getting about 6 hours. On days where i work at 2 or have off im getting 8 for sure. The amount of days vary however.
Yeah it can be really tricky. Just make sure you prioritise it, as if you aren't getting enough you won't really improve properly from your training in the first place so it isn't worth it!
@@NutritionTriathlon I haven't had any issues yet but I'm also pretty lucky in that not much bothers my stomach. I might ditch it for race day just in case though.
I'm afraid I don't know much about suman! From what I can see it contains rice and often cooked in coconut milk, and some sort of leaf packaging? My concern would be this might be high fat and fibre, which wouldn't be helpful
Oh you absolutely can but the problem is that it isn't sustainable and increases the risk of injury. It's obviously an individual thing but as a broad rule I like it because it errs on the side of caution. I'd prefer someone train consistently over time and progress slightly slower than they are capable of, rather than get injured and have to stop
![Complete Nutrition Guide For A Half Marathon [2024]](http://i.ytimg.com/vi/SyXE3JmXDsM/mqdefault.jpg)
![Complete Nutrition Guide For A Half Marathon [2024]](/img/tr.png)
Smash your next running event with this carb loading plan!
👉www.nutritiontriathlon.com/carb-loading-plan-run?(run)&
This is solid advise…Did my first half marathon this year 1:40:25 with 12 weeks of training. 2024 i plan to hit a PB of 75mins (1:15:00)
Awesome, good luck with this 💪
what kind of workouts did you do?
How did it go?
@@alex-dk2rj threshold intervals 6x1Mi, 4x1.5Mi, 3x2Mi and some Vo2Max Workouts at 3K or 5k pace. So 2x1200, 2x1000, 2x800 you can check out Pfitzinger Half Marathon Training Plan.
@@tf-ok haven’t completed it as yet mate. The race isn’t until November, but my fitness is getting pretty solid to maintaining race pace over that distance.
My pre run food consists of oatmeal and a smoothie consisting of mixed berries,two bananas,small amont of spinich,spoonful of protein powder and a spoonful of Boost.I have half before the run and the rest for supper.Im 79 and have never had an upset stomach.
Sounds awesome, and huge kudos to you for running at 79!
Running my first one in 2 weeks. I’m a sophomore xc runner so I’ve never trained for anything more than 5k but ran a 12 mile long run today at 715 pace so feeling ready.
Sounds great, good luck with it! Let me know how you get on
How'd it go?
@@georgeayres5778 ended up at around 7:15 per mile. Then ran at regionals 4 days after so not as bad as I thought.
@@-T3mp0-congrats!
For me I find that a rice crispy treat at least a half an hour prior has done me great lol. Hard pretzels and cereal have also done me well after running. Very easy on the stomach.
Yep, that sounds good to me! You've just gotta find what works for you
Very helpful video. Pre-long run I tend to have 2 slices of Jam on toast with a smidge of butter.
Sounds good to me! 💪
I like those sesame snaps for very long runs, and they are like binded together with pure glucose, watermelon is awesome too, but not convenient to carry.
Watermelon? Challenge accepted
God, I just did it in 2h30m....I feel accomplished and so slow at the same time LOL it's amazing you managed to do it so much faster the second time. I was wondering whether I should challenge myself to a full one next time, or should I do another half.
You should definitely feel accomplished for doing it! It's all personal, so don't judge yourself on how others do 🙂 Personally, I would probably do another half and bring that time down a little bit before going for a marathon, but obviously that's up to you. Which inspires you more?
Beet juice before the run! Dilates the blood vessels. Unfortunately it takes 2-3 hours for that dilation effect to kick in, so you have to drink it well before heading out the door.
During longer workouts I’ve been experimenting with dried apricots. No tummy upset yet.
There probably is some benefit to beetroot juice, yes. But I think a lot of people would be much better off focussing on their training and improved race nutrition-they would get more benefit overall!
i recently ran my very first half marathon without any training in 1:47. although i felt as though i could have been much faster. My goal at the moment is 1:30mins
Great goal to have!
Love the video, informative info! Got a half marathon I’ve been training for in a few weeks.
What do you think about a pre run meal of whole grain bread with peanut butter and a little honey. At times I’ll add a few pretzels too…
Thank you!
Your breakfast sounds good to me. My personal preference would be to swap the wholegrain bread for white bread just to help lower the fibre and protein content, and I'd make sure to go easy on the PB. But if you've tried your version without any issue then that's fine!
Good luck with your half marathon 🙂
@@NutritionTriathlon Would you incorporate pretzels into carb loading? I’m hooked on them
Haha, yep, you definitely could! Best to include ones which aren't loaded with fat too, but most should actually be pretty awesome for carb loading.
Been having some over night oats before my long run I know it mite sound daft but don’t feel as bloated as if I have the normal porridge.
Each to their own, honestly! If it works better for you then that's the important thing 🙂
hi. was this impressive improvement at the same race course???
Hey! No it wasn't, although I would say fairly similar profile and difficulty overall.
Hi James I’m just following your marathon carb loading plan for a marathon this Sunday. I’m finding it so helpful not to have to think!
On the carbs during a run you said at least 30g per hour after 90 mins. I’ve heard more usually between 60-90g per hour as soon as you start. I’ve done this religiously in the past but find that 2 hours in I can’t get much more down.
Any thoughts / advice?
Thanks again, you’ve really helped me!
Hey Conrad. Glad that I could help you out, good luck with your Marathon!
Great question, and that's my fault for not making things clear enough, so thank you - I'll try to improve that for future videos.
In this scenario I'm talking specifically about long training runs, and as a minimum during those long training runs I'd suggest 30g/hour. When it comes to a racing I would increase that, exactly as you say up to 90g/hour if possible, but honestly that's not realistic for most people.
I'm not sure if you've seen this, but I've done a full nutrition guide for a marathon where I cover this in more detail, which you can watch here:
ruclips.net/video/TN-Yo21xdCA/видео.html
My suggestion is to start around 40g/hour and try to gradually scale it up.
When someone says they can't get much more down, I usually try to understand that in a bit more detail. What is it that's stopping you? Do you actually feel full? Or are you for example sick of either the taste or texture of the product that you're using, and would be better off trying a different product or alternating between 2?
Hopefully that and the full marathon video will give you some food for thought 🙂
@@NutritionTriathlon what a great reply, thank you! I actually found that video after so it became much clearer. I found that with about an hour to go I couldn’t manage the chews I had (spat them out), same with the salt tabs and same with a gel. I didn’t hit the wall but just literally didn’t feel I wanted to eat another thing. Not a full stomach more a mental ‘nooooo’ type thing. As for training runs - I’m going to be training for an ultra soon. Long runs of, say, 5 hours easy pace - should I be carb loading the day b4 even tho it’s much easier effort than racing?
Thanks again James
Cool, glad to hear it! Sounds like it could be a taste and fatigue sort of thing then, in which case yeah, it's looking at ways to get around that.
That would just depend on your overall training volume and diet - it's a little hard to say. It may be that what you need to do is just eat more food generally, which by virtue will include more carbs. So not specifically carb loading, just 'more food'.
I did just about everything right leading up to my most recent half marathon. Unfortunately, due to horrible stomach issues (I have had for 4 months now) not caused by an illness, my time from the race was about 10 min slower than I had hoped. Although I still walked away with my best time by over 11 min and cracked 2 hours by just over 10 min, I still am frustrated that I had the stomach issues and I can't figure out how to fix them. They absolutely sabotaged my performance and I'm unsure what to do. My doc won't listen to me so I'm stuck on my own to resolve my stomach issues. Any suggestions? Thanks.
Sorry to hear that, that sounds really frustrating. I can't give personal advice on this here, but I'd recommend checking out this video below for some extra tips which might help:
ruclips.net/video/59d0iWD48jA/видео.html
If you wanted to explore it further with me I'd be happy to have a consultation with you
Hello James, thank you for your video. I would like to ask you if you work privately as a nutritionist? I am looking for someone to help me with my eating planning to fuel better for my training (currently training for my first half marathon) 😊
Hi Paula. Yes I do 🙂 you can email me at James@nutritiontriathlon.com , or visit my website nutritiontriathlon.com and send me a message through the coaching section.
Let me know if those don't work for you, otherwise I look forward to hearing from you 🙂
Raisins are good for fueling during long runs - not everyone likes eating raisins though.
Yep, they certainly can be. But could also cause some unpleasant tummy symptoms as they're pretty high in fibre.
I eat a small bowl of oats before running. But itll be about an hour before the race.
If it works for you! 🙂 Personally I'd aim for a bit more and further out from the start but there's definitely individual preference to this
unfortunatley with my job its very difficult to get a good sleep schedule. On days i work at 6 am im normall getting about 6 hours. On days where i work at 2 or have off im getting 8 for sure. The amount of days vary however.
Yeah it can be really tricky. Just make sure you prioritise it, as if you aren't getting enough you won't really improve properly from your training in the first place so it isn't worth it!
@@NutritionTriathlon yea its rather annoying. some weeks I get 5 days of 8+ some weeks I get 2.
I love a peanut butter and jelly sandwich before my long runs.
Nice! Do you get any issues with the pb?
@@NutritionTriathlon I haven't had any issues yet but I'm also pretty lucky in that not much bothers my stomach. I might ditch it for race day just in case though.
If it’s a morning run, I just have my normal bottle of porridge with raspberries and honey and a coffee
Sounds good to me!
can I eat suman?
I'm afraid I don't know much about suman! From what I can see it contains rice and often cooked in coconut milk, and some sort of leaf packaging? My concern would be this might be high fat and fibre, which wouldn't be helpful
Problem that in 10 weekend ive increased my pace with 100%…. Those 10% increase is pure rubbish
Oh you absolutely can but the problem is that it isn't sustainable and increases the risk of injury. It's obviously an individual thing but as a broad rule I like it because it errs on the side of caution. I'd prefer someone train consistently over time and progress slightly slower than they are capable of, rather than get injured and have to stop