I've created a carbohydrate loading plan for you which you can download for FREE! 🙂 The link is: www.nutritiontriathlon.com/carb-loading-plan-run?(run)&
I appreciate that thank you’ll . I’ll take the time to read it. I like to run first thing in the morning, after my work out. Would the carb loaded work?
It will certainly help you have larger amounts of carbohydrate stored, yes. As to whether you actually need to do it, that's another question! You might be fine with just having something to eat before your workout and then during as well
IIRC I've heard both sides from (ultra-)marathonists on step 4 speaking for and against carb loading as you have the effects of Yes more strength but No because feeling bloated so it would've been nice instead of making it seem like an absolute truth just because of the 2-3% improved performance to actually hear at least the bloating part for example or any other con to be taken into consideration as you're otherwise just ending up painting a black and white picture for (as you even declared in your video) beginners which is then gonna result in them second guessing themselves even more as they clearly came to you as a person of trust or teacher. good day
Funny that you uploaded this video today. Today I ran a 20k. Did all the things you mentioned right (cause of your previous videos on marathon fueling) and was even 1 minute faster than planned. And even 3 minutes faster than my Garmin watch has predicted. Your videos are so helpful and valuable! Thanks!
When I first ran a half a few years ago I knew nothing about fuelling myself and did not carb load or take any gels. Felt awful at the finish and felt I was going to faint. At my most recent half I properly carb loaded and took gels and the difference was enormous. I managed a negative split and knocked 5 mins off my pb. The thing is though in normal life I avoid refined carbs and have a fibre rich wholefood diet. This diet suits me very well and i feel good on it. So its a bit of a culture challenge to carb load with foods like white pasta, white bread and jam, the sort of things i normally avoid! Running nutrition is complicated and I'm still learning. 🙂
That's amazing, congrats on such a massive PB! You're absolutely right about it being a total change to the norm. I'm the same - most of the time it's lots of fruits, veggies and wholegrain carbs. It's kind of a weird treat when I carb load but by the end I'm often sick of it all and want my regular food back 😆 It sounds like you're definitely learning with your run nutrition so keep it up! 😀
I ran a half marathon for the first time ever 2 nights ago just to see if I can do it. Took 3 hours but I did it! I ate steak, mashed potatoes, green beans, and a banana about an hour before. I finished the run in so much pain and puked my guts out an hour later. I also drank a ton of water during my run with no electrolytes and no fuel. I learned a lot from this video and will try some of this out
Love the tips! I think negative splits are very hard to do for beginners though, so if they’re finding it too tough than I’d aim for at least even splits - which are easy to practice.
I started my first Half- marathon last week. WITHOUT PROPER TRAINING. For all you out there who knows David Goggins, he is the reason I started running. 3 weeks prior my first Half-marathon, I ran every other day for 3 weeks. Casual runs, long runs like 8-12kms. The day I ran half marathon was unplanned. My initial plan was to run 15km. Without any proper training during the week of my run to attempt my first half-marathon, I pushed myself to run half marathon. I was at 15km goal when I said to myself, stay hard! Didn’t think about the consequences that will befall after the 15km mark. I pushed myself with the avg 7:30 pace per km. Reason why I did that? I need test my mind. I need to test my 100% effort. During the excruciating pain run to achieve my goal, my mind was telling me to go back It’s okay go home. Do it next time. But no, I did 22.8km! Now I am equipped with knowledge to prep my next half marathon. This time with preparation and proper training. If I did my first half-marathon run without training, What more now with training? I understand the consequences of doing long runs without training at all. But one thing I realised when I did my first marathon run without training is, anything is possible with a great mindset! Anyway, after my run my shin, quads, ankle, basically my whole legs and feet are in pain. Like REAL PAIN. I did stretching after my run and went straight to 7-11 to buy some energy drink and snack bar. I sat on the chair contemplating what I just did. Let me tell you, boy it felt good! Your mind will dictate your body what to do, So instead of quitting in the middle of my run, I redirected my brain to go opposite way. I pushed myself to finish my run. Now I signed up for my first event run in November! My first event Half-Marathon run. This time I am ready!
@@MKV909 Awesome, that's way better than your target. I'm aiming for a 1:40 to 1:45 as well and think I can get the 1:45 easily but not too sure of 1:40. Did a 14.5km long run recently with a cough and cold in around 1 hour and 10 mins flat. My previous long run was a 13km long run in 1 hour 1 min 21 secs.
@@NutritionTriathlon thanks so much! Question if you don’t mind. Would getting in a light workout (stair master for 15-20 minutes in the am days 3 and 2 before the race day be a hinderance? Or complete rest days be more beneficial?
Did my first half marathon today in RI. I started training too late and started at 5 weeks ram for those two weeks for 5 and 6 and my knees started hurting and I couldn’t continue. Yesterday I put some ace knee bandages on and ran 2 miles my knees felt fine and my endurance felt good enough. Come Race day I was able to run 9.5 miles until my knees and legs gave out. I had to walk the rest of the race and finished with a 2:29. Need to do some more strength training and gives my knees a better chance. Took 3 gels and drank and ate well prior to race day.
Tomorrow is my first half marthon and I've watched this video like 5 times already in past couple of days just to make sure I do it as best as I can 😅 Such a good video, great advice!
Another really helpful video.. thanks. I have just done my second half in 20 years and it was 10 mins faster. So good to finally understand why I had such a horrible race last time when I hit the wall and so easy to avoid!
Got my first half marathon next week, feeling pretty apprehensive at the moment but am telling myself I can stop and walk if I really have to. Definitely taking the breakfast advice - only body part I want doing the runs is my legs!
Ooh that's really exciting, good luck and have fun with it! Yes, you absolutely can walk if you need to, that's fine! 🙂 And try to remember to have fun, especially with your first one. The experience is important!
Going for it in Frankfurt on Sunday. Ran a HM last Saturday and it was decent but I think I can work on the fueling strategy and the carb loading, which I had not done prior to the test run. The last 4km got a little hard. So let's see how that goes!
Weell I did finish, but way below my target time/pace. Starting HR was 176, which is even high for me, and did not help for the 21km to come, so I have to work on that (which happens only in races for me). However, nutrition was on point and I had zero issues there, so that is something to note as a positive. Thank you for the good tips and insights!
@@NutritionTriathlon thanks I did it in 1:52 wanted 1:50 but had last three miles was dead hahaha but I did not do long run for practice will have my second half on August now I’m doing long run
@@Daanvanderweiden challenging it is called San Blas half marathon in Puerto Rico some Kenyans were like tue first 7 it is really hilly like 1000ft elevation gain, now preparing for the second one
Got Leeds Half Marathon tomorrow; been fine all day, drinking enough water but now I'm about to go to bed early and the panic is setting in. Good to know I've been doing the right thing.
@@NutritionTriathlon my A goal was 2:30-2:45 Which I didn't get. My B goal was sub 3hrs which I did get. In that scorching weather I'm happy with it, none of my training weather was nearly as warm or even sunny
On a short distance, that is very possible, such as a 5 or 10 km, and finish. I'm not sure if that gives you your best time. However, I personally would not eat much before a 9am parkrun so that could be tricky.
I ran my first half marathon this weekend and I made many of the mistakes you talk about. Since it was a evening race, it only started at 7pm, which made it pretty difficult for me to be well rested and get nutrition right for this. It was pretty hot, and I struggled quite a lot after km 17, finishing almost 10 minutes slower than I hoped to. Thanks for all these tips, this is exactly what I was looking for today.
I’ve got my first half marathon in 2 months, I’m overweight, carry excess body fat, I did 8.5k yesterday At a slow pace and felt pretty good. Any tips/advice for heavier runners?
Hey! You may have seen this already, but I've made a video on running weight loss which you might find useful: ruclips.net/video/oQZh2uWLdWg/видео.html
@@Dan-vm4sw I got runners knee ( patellar swelled like fuck 2 days before race ) and had to pull out . I have since then ran 18 minutes for 5k at 83 kg now I'm focused more on 400s and shorter intervals for sports.
Any suggestion on carbs during the race? Most gels etc. go up to a max of 20-30 grams per gel. If I have to eat 50 an hour, that would mean taking a gel packet every 30 mins and the one I get would mess up my stomach.
Yeah fair enough. There are a couple of brands that do gels that contain 40-50g of carbs, and they are: OTE Super gels, Maurten Gel 160, SIS Beta fuel gels, Styrkr GEL50, MNSTRY
Yep! It's what a lot of triathletes will do for their race. If you've practised it and get on ok without symptoms you might be able to push it to say 0430-0500
For a sprint tri you generally don't need any extra nutrition, unless it's going to take you >90 minutes to complete. For an olympic 60 grams on the bike and 20 grams running sounds great, if you can tolerate it!
What sports nutrition couse did you take? Im a NASM CPT and CNC and I love running! Im fascinated by nutrition and athletic performance! Would love to learn more. Thanks!
Hello ! Thanks a lot for this video. About the breakfast the morning of the race. You mentionned Overnight oat meal with honey. Do we avoid milk with it ?
Hey, you're welcome! 🙂 Great question. It's quite individual really. If you go with dairy milk I'd suggest semi skimmed rather than full fat. Practice it in training and see how you get on. But you could use an alternative milk like almond or oat, or even water. Hope they helps 🙂
Great advice, thank you! I'll try the electrolyte drinks the day before and morning of, didn't know that and I better do some more studying on this. It was really hot during the Prague Half-Marathon a few weeks ago, I had electrolytes in my drink during, but didn't know you can drink it before too.
You don’t mention anything about energy drinks, I personally drink 2 black coffees before I go to the gym and two when I come back, I’m just a regular coffee drinker, can I do this the day of the race too? I don’t do energy drinks but I was curious about the coffee part.
Yep, you can. There's no strong evidence to show reducing caffeine intake is required before racing. And caffeine can definitely help with endurance performance. It's just not as big a benefit as my other suggestions (in my opinion!)
You're welcome! And not really, no. The electrolyte content of a banana is tiny in comparison, so they aren't really useful for preventing or managing cramps
@@NutritionTriathlon My son and I just completed our half marathon right now (2:28). The crocs started to squeak at the end but I loved them! Up next: full marathon in crocs
When I ran my first half marathon it took me 3 hours. Totally failed with food and sleep but still. Am I the only one? Always reading about everybody running their first race under 2 hours 🙁
You may get some other comments on here, but you definitely aren't the only one! Lots of my viewers will be completing half marathons well over the 2 hour mark! Remember it's a personal thing anyway and that the most important thing is that you did it!
I guarantee you my half marathon will be completed in about the 3 hour mark and I will feel so accomplished! Congrats on your completion. You did amazing.
I made half of these mistakes on my first half marathon last year. (Was offered a bib by someone who couldn’t attend) and I had only ran 7 miles in one go at that point. I have the bath Half coming up in a few weeks and have been training for an ultra this summer so I have been learning so much and have an actual strategy this time. I bonked on the last 3 miles and really struggled. I’m just wondering would you plan backwards on when to take a carb gel based on the time you’re trying to get? Or take one depending on how you’re feeling and how the race is going?
It's miserable when it goes wrong, hey? Sounds like Bath will go much better if you've been getting the training in and have a strategy! I prefer to suggest planning based on time, rather than pace or how you're feeling. Most runners can tolerate ~50g of carbs per hour, which for most gels would work out as 2 per hour, or 2 every 55 minutes. If you go by time, you're less likely to over or underconsume based on your pace. That way if you're going slower than expected you should still hit your carb consumption target!
@@NutritionTriathlon It was great and then it wasn’t. Started too fast. I’m going for a negative split this time and my fueling strategy was none existent! I remember thinking what on earth am I doing this for but then signed straight up for the next one. Funny how the mind forgets. Thanks for your reply, and your newsletter’s.
In 2 weeks I run my 1st half marathon so I did and do all the suggested things you mention in the video, but you say to be in the 1st half slower but being only 0.10 second per km slower is enough or thats just an example + massaging is good before half marathon? What are the positives and negatives in massage?
That's just an example, but it's enough for sure. It's not 0.10 second per km though, it's 10 seconds per km (4:35 to 4:25). Which is quite significant! I can't say I know enough about massage to give you a good answer here - sorry! I would say a proper warm up is helpful though!
Those were some very good tips, but i have another problem. For a week now I've been feeling a tightness in my chest or heart and that's why the last few training sessions weren't very good. I am running my first half marathon race in a week, can you help me with this? 😖
Then some of this isn't applicable, such as carb loading, high carb breakfast and carbs during. Unfortunately keto typically makes running much harder - for various reasons!
@@NutritionTriathlon not a full breakfast 🥞 with pasta and bread 🥖… Maybe some can do it , but I was a pro swimmer for 14 years and never had a breakfast before my morning sessions and a specially before racing … Coffee and maybe small amount of eggs that is it… But if you are ok with eating before racing, some people need that… just do a practice run before u eat full breakfast and have to stop on the side of the road to empty yourself… 😆
Ah, sorry to disappoint! I hope you still got lots of value from the video 🙂 was there anything in particular you wanted to hear about shoes, and I'll give you my experience!
If you are a beginner at the 1/2 marathon distance(13.1 miles) you probably would do fine with the shoes you wear when training. If it is your 1st race you wouldn't necessarily be aiming for a specific time-finishing it is a major accomplishment for you and that's all you should consider if it IS your first race at that distance. I've run quite a few half-marathons in my career as a distance runner.
As a general rule, people who live in England and choose to make videos should never give advice on hydration. It’s 110 degrees here in Texas. We aren’t the same as brittish people who pass out because 70 degrees is a heat wave. If I don’t drink water when I’m running a half in 110 degree heat with 100% humidity I’d successfully die.
Then personalise your nutrition strategy, my friend 🙂 I can't please or accommodate everyone! Climate and individual physiology is ALWAYS going to be important. If I gave advice for people training in 110 degrees all the time then that would be irrelevant for a huge proportion of people!
Hi :) Just wanted to share a success story. I ran a half marathon recently (actually 21K followed by 10 minute stretching break and then another 6K before hitting the wall). I didn’t prepare much. In fact I just started running around 3 weeks prior to the 27K, running 10-14K once a week. I ran the 21K in 1 hour and 30 minutes and afterwards my friend told me that this is actually a very good time. Now I am super motivated to try a marathon! I’ll do it the same way: get up in the morning and just start running.
Sounds like fantastic running, good work! Is your base level of fitness good already? Do you do other sports to a high level? Good luck for a marathon 😀 it's a very different experience to a half marathon and definitely requires training!
@@NutritionTriathlon I'm 40 years old and I feel like I have a good base level fitness. I do my short morning routine workout (pushups and sit-ups) for 10 minutes and sometimes pull-ups. Other than that, I don't work out. Yes, I believe a marathon would feel quite different than the 27K run. The biggest concern is a way to have water posts after the 21K mark. I am considering biking the route prior to the run to place my water in hidden locations hehe. I guess this is the disadvantage of not running an organised marathon. I wonder how others go about this? Maybe their friends help somehow by standing at key points along the route with water bottles?
As a runner who consistently run 10k at least three times per week and have ran a few Half Marathons consistently under 2 hrs, I can tell that you’re lying. You said that you started running 3 weeks prior to the race, running 10-14k per week. That’s less than 45k of running prior to a Half Marathon so it’s impossible with that lack of training to run it in 1 hr 30 mins. Sir please stop lying. Any runner knows that what you wrote is far from the truth.
@obedjacquet8352 I ran my first half with only three weeks of training. I got it in 1:58. I felt like I was dying the last mile. Lmao Drank to much water on the run.
@@NutritionTriathlon Oh. I meant I've never eaten something during / in the middle of a half marathon. Before, I always eat breakfast no matter if there's a half marathon to be done or not :) I thought, if the people offer a banana in kilometre 10 or something, I guess I'd choose of of these. Often, every 5-7 kilometres there is support.
@@NoNameArtist89eating a banana during a race would make me feel bloated and is not that convenient. If those are not issues you experience then you do you.
I've created a carbohydrate loading plan for you which you can download for FREE! 🙂
The link is:
www.nutritiontriathlon.com/carb-loading-plan-run?(run)&
I appreciate that thank you’ll . I’ll take the time to read it. I like to run first thing in the morning, after my work out. Would the carb loaded work?
It will certainly help you have larger amounts of carbohydrate stored, yes. As to whether you actually need to do it, that's another question! You might be fine with just having something to eat before your workout and then during as well
IIRC I've heard both sides from (ultra-)marathonists on step 4 speaking for and against carb loading as you have the effects of Yes more strength but No because feeling bloated so it would've been nice instead of making it seem like an absolute truth just because of the 2-3% improved performance to actually hear at least the bloating part for example or any other con to be taken into consideration as you're otherwise just ending up painting a black and white picture for (as you even declared in your video) beginners which is then gonna result in them second guessing themselves even more as they clearly came to you as a person of trust or teacher. good day
😊😊😊😊😊😊😊😊
Funny that you uploaded this video today. Today I ran a 20k. Did all the things you mentioned right (cause of your previous videos on marathon fueling) and was even 1 minute faster than planned. And even 3 minutes faster than my Garmin watch has predicted. Your videos are so helpful and valuable! Thanks!
You're welcome 😃 That's brilliant! Sounds like it was a fantastic run, keep it up! 💪
When I first ran a half a few years ago I knew nothing about fuelling myself and did not carb load or take any gels. Felt awful at the finish and felt I was going to faint. At my most recent half I properly carb loaded and took gels and the difference was enormous. I managed a negative split and knocked 5 mins off my pb. The thing is though in normal life I avoid refined carbs and have a fibre rich wholefood diet. This diet suits me very well and i feel good on it. So its a bit of a culture challenge to carb load with foods like white pasta, white bread and jam, the sort of things i normally avoid! Running nutrition is complicated and I'm still learning. 🙂
That's amazing, congrats on such a massive PB! You're absolutely right about it being a total change to the norm. I'm the same - most of the time it's lots of fruits, veggies and wholegrain carbs. It's kind of a weird treat when I carb load but by the end I'm often sick of it all and want my regular food back 😆
It sounds like you're definitely learning with your run nutrition so keep it up! 😀
I ran a half marathon for the first time ever 2 nights ago just to see if I can do it. Took 3 hours but I did it! I ate steak, mashed potatoes, green beans, and a banana about an hour before. I finished the run in so much pain and puked my guts out an hour later. I also drank a ton of water during my run with no electrolytes and no fuel. I learned a lot from this video and will try some of this out
Oh no! Doesn't sound like a fun experience, but at least you've learned from it and (hopefully) won't make the same mistake again 😃
Hahahaha are u serious
Love the tips! I think negative splits are very hard to do for beginners though, so if they’re finding it too tough than I’d aim for at least even splits - which are easy to practice.
Yeah good advice! Understanding some pace zones is definitely helpful for anyone!
I started my first Half- marathon last week. WITHOUT PROPER TRAINING. For all you out there who knows David Goggins, he is the reason I started running. 3 weeks prior my first Half-marathon, I ran every other day for 3 weeks. Casual runs, long runs like 8-12kms. The day I ran half marathon was unplanned. My initial plan was to run 15km. Without any proper training during the week of my run to attempt my first half-marathon, I pushed myself to run half marathon. I was at 15km goal when I said to myself, stay hard! Didn’t think about the consequences that will befall after the 15km mark. I pushed myself with the avg 7:30 pace per km. Reason why I did that? I need test my mind. I need to test my 100% effort. During the excruciating pain run to achieve my goal, my mind was telling me to go back It’s okay go home. Do it next time. But no, I did 22.8km! Now I am equipped with knowledge to prep my next half marathon. This time with preparation and proper training. If I did my first half-marathon run without training, What more now with training? I understand the consequences of doing long runs without training at all. But one thing I realised when I did my first marathon run without training is, anything is possible with a great mindset!
Anyway, after my run my shin, quads, ankle, basically my whole legs and feet are in pain. Like REAL PAIN. I did stretching after my run and went straight to 7-11 to buy some energy drink and snack bar. I sat on the chair contemplating what I just did. Let me tell you, boy it felt good! Your mind will dictate your body what to do, So instead of quitting in the middle of my run, I redirected my brain to go opposite way. I pushed myself to finish my run. Now I signed up for my first event run in November! My first event Half-Marathon run. This time I am ready!
Seen some of your videos, cheers. Going to run my first half marathon race. Aiming at a time between 1.40 and 1.45.
Brilliant! Good luck 💪 let us know how you get on
@@NutritionTriathlon I even managed to do it in 1.37,52. Verry happy with that.
@@MKV909Good job that’s an impressive time, I’ll run one in a week hoping to get 1:45!
@@MKV909 Awesome, that's way better than your target. I'm aiming for a 1:40 to 1:45 as well and think I can get the 1:45 easily but not too sure of 1:40. Did a 14.5km long run recently with a cough and cold in around 1 hour and 10 mins flat. My previous long run was a 13km long run in 1 hour 1 min 21 secs.
@@vlad4513 and did you made it?
Signed up for a half marathon two weeks ago and it’s next weekend. Haven’t ran in about 3 years. I hope I am able to finish 😅😅
Good luck with it! 🙂 Let us know how you get on!
Was his example of pace going slower only 5 secs per kilometer 😂
10 seconds. To achieve a 5 second split
running my first half marathon this saturday! i’m VERY EXCITED. TY for your tips my friend 🤗
Awesome! Good luck with it 😃
@@NutritionTriathlon thanks so much! Question if you don’t mind. Would getting in a light workout (stair master for 15-20 minutes in the am days 3 and 2 before the race day be a hinderance? Or complete rest days be more beneficial?
@moneysingh2349 as long as it's genuinely light and not too strenuous, it should be fine!
Did my first half marathon today in RI. I started training too late and started at 5 weeks ram for those two weeks for 5 and 6 and my knees started hurting and I couldn’t continue. Yesterday I put some ace knee bandages on and ran 2 miles my knees felt fine and my endurance felt good enough. Come Race day I was able to run 9.5 miles until my knees and legs gave out. I had to walk the rest of the race and finished with a 2:29. Need to do some more strength training and gives my knees a better chance. Took 3 gels and drank and ate well prior to race day.
Congrats on your first half marathon! It sounds like it was tricky for you. Strength training and slow, progressive running is a good plan!
I'm aiming for a time between 1:40 to 1:45 this October. Hope to do it closer to 1:40 though. Will keep up these tips in mind when I do it.
Sounds brilliant - good luck with this!
Tomorrow is my first half marthon and I've watched this video like 5 times already in past couple of days just to make sure I do it as best as I can 😅 Such a good video, great advice!
Where!? Tomorrow is my first half marathon too!!!
@@marilois Cool! Mine is in Warsaw, Poland, and where is yours?
Awesome, have fun both of you! 😃 Please let me know how you get on!
Mine is in London!!!! Aaaghhh!!! The best luck for you!!!
@@NutritionTriathlon I pray I get it done hahahahahahaha
Another really helpful video.. thanks. I have just done my second half in 20 years and it was 10 mins faster. So good to finally understand why I had such a horrible race last time when I hit the wall and so easy to avoid!
My pleasure 😀 that's a huge chunk faster - congrats!
Got my first half marathon next week, feeling pretty apprehensive at the moment but am telling myself I can stop and walk if I really have to. Definitely taking the breakfast advice - only body part I want doing the runs is my legs!
Ooh that's really exciting, good luck and have fun with it! Yes, you absolutely can walk if you need to, that's fine! 🙂 And try to remember to have fun, especially with your first one. The experience is important!
@@NutritionTriathlon 2:07 - didn't have to walk it and managed a sprint from the 800m mark. First half marathon down ❤️
I miss my Stan chart marathon in kenya 😢, running in the words in germany is also fun ❤.
Going for it in Frankfurt on Sunday. Ran a HM last Saturday and it was decent but I think I can work on the fueling strategy and the carb loading, which I had not done prior to the test run. The last 4km got a little hard. So let's see how that goes!
Good luck! Let us know know how you get on 💪
Weell I did finish, but way below my target time/pace. Starting HR was 176, which is even high for me, and did not help for the 21km to come, so I have to work on that (which happens only in races for me). However, nutrition was on point and I had zero issues there, so that is something to note as a positive. Thank you for the good tips and insights!
Thanks first half on march 3 in Puerto Rico 🇵🇷
Not long then 😃 Brilliant, hope it goes well - let us know!
how did it end up going?
@@NutritionTriathlon thanks I did it in 1:52 wanted 1:50 but had last three miles was dead hahaha but I did not do long run for practice will have my second half on August now I’m doing long run
@@Daanvanderweiden challenging it is called San Blas half marathon in Puerto Rico some Kenyans were like tue first 7 it is really hilly like 1000ft elevation gain, now preparing for the second one
Got Leeds Half Marathon tomorrow; been fine all day, drinking enough water but now I'm about to go to bed early and the panic is setting in. Good to know I've been doing the right thing.
How did it go? Hope you managed what you hoped for!
@@NutritionTriathlon my A goal was 2:30-2:45 Which I didn't get. My B goal was sub 3hrs which I did get. In that scorching weather I'm happy with it, none of my training weather was nearly as warm or even sunny
Love you talked about water. It is so overplayed in running. I never drink in a half marathon unless it's super hot.
🙂💪
I run every day on an empty stomach
Personally I wouldn't recommend it but I know people do it! 🙂
Me too 😂
Same here.
Do you run a half marathon every day?
On a short distance, that is very possible, such as a 5 or 10 km, and finish. I'm not sure if that gives you your best time. However, I personally would not eat much before a 9am parkrun so that could be tricky.
I ran my first half marathon this weekend and I made many of the mistakes you talk about. Since it was a evening race, it only started at 7pm, which made it pretty difficult for me to be well rested and get nutrition right for this. It was pretty hot, and I struggled quite a lot after km 17, finishing almost 10 minutes slower than I hoped to. Thanks for all these tips, this is exactly what I was looking for today.
Well congrats on your run anyway! Evening runs are tricky to manage. And hey, this means that the next time will be even better 😉
on my last half marathon i didn’t start bonking until 11.5 miles in but i was able to clutch up and keep going fast
good work on managing to keep going! Next time, fuel well and stop the bonk!
I’ve got my first half marathon in 2 months, I’m overweight, carry excess body fat, I did 8.5k yesterday At a slow pace and felt pretty good. Any tips/advice for heavier runners?
Hey! You may have seen this already, but I've made a video on running weight loss which you might find useful:
ruclips.net/video/oQZh2uWLdWg/видео.html
Omg i am one week apart my first gals marathon, i am a beginner runner so hope it will go well. Thank u for for this video!
Good luck with it, you've got this! Let me know how you get on
Running one tomorrow, aiming for 1:50. Let's see how it goooes!
Brilliant, good luck!
@@NutritionTriathlon UPDAATE!
I finished with 1:40:40 (which is my first ever Half Marathon), Your tips were for sure useful, Thank you!
Fantastic! That's a wonderful time so congratulations. You're very welcome!
Going for sub 130 for my first ever half . It'll be nice to take on these tips man 👌
Fantastic goal - good luck with it! You're welcome! 🙂
How did you get on?
@@Dan-vm4sw I got runners knee ( patellar swelled like fuck 2 days before race ) and had to pull out . I have since then ran 18 minutes for 5k at 83 kg now I'm focused more on 400s and shorter intervals for sports.
Any suggestion on carbs during the race? Most gels etc. go up to a max of 20-30 grams per gel. If I have to eat 50 an hour, that would mean taking a gel packet every 30 mins and the one I get would mess up my stomach.
Yeah fair enough. There are a couple of brands that do gels that contain 40-50g of carbs, and they are: OTE Super gels, Maurten Gel 160, SIS Beta fuel gels, Styrkr GEL50, MNSTRY
@@NutritionTriathlon Thank you!
Wondering how to manage a breakfast for an early morning race. Would you wake up around 3:00am-4:00am to eat for a 7:00am race?
Yep! It's what a lot of triathletes will do for their race. If you've practised it and get on ok without symptoms you might be able to push it to say 0430-0500
@@NutritionTriathlon Thanks for the info!
What about Sprint and Olimpic?
I do 40 gr Carbo drink with electrolyte bike and mounts rising SPRINT
60 gr Bike
20 Gel Run
For a sprint tri you generally don't need any extra nutrition, unless it's going to take you >90 minutes to complete.
For an olympic 60 grams on the bike and 20 grams running sounds great, if you can tolerate it!
@@NutritionTriathlon 1 H sprint
2 H 05 Olimpic
What sports nutrition couse did you take? Im a NASM CPT and CNC and I love running! Im fascinated by nutrition and athletic performance! Would love to learn more. Thanks!
I did a Masters Degree in sport and exercise nutrition through a university here, which allowed me to register for SENR 🙂
Hello ! Thanks a lot for this video. About the breakfast the morning of the race. You mentionned Overnight oat meal with honey. Do we avoid milk with it ?
Hey, you're welcome! 🙂 Great question. It's quite individual really. If you go with dairy milk I'd suggest semi skimmed rather than full fat. Practice it in training and see how you get on. But you could use an alternative milk like almond or oat, or even water. Hope they helps 🙂
Thanks a lot ! Keep up with the good work@@NutritionTriathlon
What about drinks for breakfast such as coffee?🤔
Coffee is fine 🙂 as long as you're used to it at least! Don't try it as a new thing on the day of your half marathon
4:30?? Did you just say 4:30?????? WHAT????? Ok, I'll go back to the couch now 😂
Haha. You can do it!
I agree mate that s so depressing! I thought those videos were for first timers, who the hell runs at 4:30 as a beginner???
I'm at 6min kms average 😅
I will be running a half marathon in the evening (10pm). Any tips regarding eating on the day?
Follow my carb loading advice video ruclips.net/video/KzBXYFXC_FU/видео.html and have a light meal about 4 hours out from your race.
4:30 per km 😱
Also, I'm 58 kg ... How many calories and carbs do you recommend the 2 to 4 hours prior to the half marathon? Thanks!
Depends on personal tolerance. Anywhere between 1-4g of carbs per kg of bodyweight would be fine. Test in training and see how you get on!
@@NutritionTriathlon thank you!
Unfortunately gels give me painful cramps, so I stick with Gatorade and water.
That's ok, stick with what works for you!
FANTASTICO GRAZIE!
What do you think of the Pre-race Gel? 30’ before or 5’ before start?
You're welcome! A pre-race gel is definitely possible 🙂 IF you're practiced it in training and it's ok - go for it!
Great advice, thank you! I'll try the electrolyte drinks the day before and morning of, didn't know that and I better do some more studying on this. It was really hot during the Prague Half-Marathon a few weeks ago, I had electrolytes in my drink during, but didn't know you can drink it before too.
My pleasure! 🙂 Pre-hydration is defo an underused but super important tip! You can use it in your next one 😀
You don’t mention anything about energy drinks, I personally drink 2 black coffees before I go to the gym and two when I come back, I’m just a regular coffee drinker, can I do this the day of the race too? I don’t do energy drinks but I was curious about the coffee part.
Yep, you can. There's no strong evidence to show reducing caffeine intake is required before racing. And caffeine can definitely help with endurance performance. It's just not as big a benefit as my other suggestions (in my opinion!)
@@NutritionTriathlon thank you so much, my half marathon is Nov 3 🙏
Thank you so much for the tips! Do bananas actually help with cramps ? And should/can i eat one before a race ?
You're welcome! And not really, no. The electrolyte content of a banana is tiny in comparison, so they aren't really useful for preventing or managing cramps
Wish me luck as my son will be running his first half marathon and I will be pacing him in crocs. 😂😂😂
Oh blimey 😅 good luck and please let me know how you get on!
@@NutritionTriathlon My son and I just completed our half marathon right now (2:28).
The crocs started to squeak at the end but I loved them! Up next: full marathon in crocs
@@NutritionTriathlon I posted a video on my youtube page incase you are interested in viewing.
When I ran my first half marathon it took me 3 hours. Totally failed with food and sleep but still. Am I the only one? Always reading about everybody running their first race under 2 hours 🙁
You may get some other comments on here, but you definitely aren't the only one! Lots of my viewers will be completing half marathons well over the 2 hour mark!
Remember it's a personal thing anyway and that the most important thing is that you did it!
I guarantee you my half marathon will be completed in about the 3 hour mark and I will feel so accomplished! Congrats on your completion. You did amazing.
I’m so happy to see your comment. I am planning my first half marathon in two months and my target is 3 hours
@@nishah6162 Nice to hear! And also good luck!! 👏🏼👏🏼
@@alyce3385 thank you ❤️
I made half of these mistakes on my first half marathon last year. (Was offered a bib by someone who couldn’t attend) and I had only ran 7 miles in one go at that point. I have the bath Half coming up in a few weeks and have been training for an ultra this summer so I have been learning so much and have an actual strategy this time. I bonked on the last 3 miles and really struggled. I’m just wondering would you plan backwards on when to take a carb gel based on the time you’re trying to get? Or take one depending on how you’re feeling and how the race is going?
It's miserable when it goes wrong, hey? Sounds like Bath will go much better if you've been getting the training in and have a strategy!
I prefer to suggest planning based on time, rather than pace or how you're feeling. Most runners can tolerate ~50g of carbs per hour, which for most gels would work out as 2 per hour, or 2 every 55 minutes. If you go by time, you're less likely to over or underconsume based on your pace. That way if you're going slower than expected you should still hit your carb consumption target!
@@NutritionTriathlon It was great and then it wasn’t. Started too fast. I’m going for a negative split this time and my fueling strategy was none existent! I remember thinking what on earth am I doing this for but then signed straight up for the next one. Funny how the mind forgets. Thanks for your reply, and your newsletter’s.
Haha, you're not alone with that! Definitely done the same before. You're welcome - my pleasure!
In 2 weeks I run my 1st half marathon so I did and do all the suggested things you mention in the video, but you say to be in the 1st half slower but being only 0.10 second per km slower is enough or thats just an example + massaging is good before half marathon? What are the positives and negatives in massage?
That's just an example, but it's enough for sure. It's not 0.10 second per km though, it's 10 seconds per km (4:35 to 4:25). Which is quite significant! I can't say I know enough about massage to give you a good answer here - sorry! I would say a proper warm up is helpful though!
@@NutritionTriathlon thanks a lot all videos 100% helpfull though :)
Those were some very good tips, but i have another problem. For a week now I've been feeling a tightness in my chest or heart and that's why the last few training sessions weren't very good. I am running my first half marathon race in a week, can you help me with this? 😖
Sorry to hear you've been having difficulty. I'd suggest checking in with your family doctor first, sounds like it needs to be ran past them
Is honey/maple syrup a great source of carbs to consume during the race ?
Can be, yep! Lots of people mix it with water and use that as their carb source
14 yo here. Ran a mini marathon in 2 hours and 36 minutes. Didn't have breakfast.
What does a mini marathon entail? But as per the video I'd always suggest breakfast :)
Great info❤
☺️ my pleasure!
Yikes, what if I’m on Keto?😢
Then some of this isn't applicable, such as carb loading, high carb breakfast and carbs during. Unfortunately keto typically makes running much harder - for various reasons!
Breakfast? No need, just get some coffee in and maybe some gel. The run is under 2 hours, no need in 7 course breakfast!
Even "just" a 2 hour run needs good fuelling 🙂
@@NutritionTriathlon not a full breakfast 🥞 with pasta and bread 🥖… Maybe some can do it , but I was a pro swimmer for 14 years and never had a breakfast before my morning sessions and a specially before racing … Coffee and maybe small amount of eggs that is it…
But if you are ok with eating before racing, some people need that… just do a practice run before u eat full breakfast and have to stop on the side of the road to empty yourself… 😆
From thumbnail i thought there will be tips about shoes for half marathon. But not a single word for shoes 😢
Ah, sorry to disappoint! I hope you still got lots of value from the video 🙂 was there anything in particular you wanted to hear about shoes, and I'll give you my experience!
If you are a beginner at the 1/2 marathon distance(13.1 miles) you probably would do fine with the shoes you wear when training. If it is your 1st race you wouldn't necessarily be aiming for a specific time-finishing it is a major accomplishment for you and that's all you should consider if it IS your first race at that distance. I've run quite a few half-marathons in my career as a distance runner.
2 bagels with peanut butter and a banana. Unbeatable
A great combo!
I cant even reach below 6min/km 😢
Keep going, you'll get there!
I thought at the start of the video he has a filter..😂
🧐
As a general rule, people who live in England and choose to make videos should never give advice on hydration. It’s 110 degrees here in Texas. We aren’t the same as brittish people who pass out because 70 degrees is a heat wave. If I don’t drink water when I’m running a half in 110 degree heat with 100% humidity I’d successfully die.
Then personalise your nutrition strategy, my friend 🙂 I can't please or accommodate everyone! Climate and individual physiology is ALWAYS going to be important. If I gave advice for people training in 110 degrees all the time then that would be irrelevant for a huge proportion of people!
Hi :) Just wanted to share a success story. I ran a half marathon recently (actually 21K followed by 10 minute stretching break and then another 6K before hitting the wall). I didn’t prepare much. In fact I just started running around 3 weeks prior to the 27K, running 10-14K once a week. I ran the 21K in 1 hour and 30 minutes and afterwards my friend told me that this is actually a very good time. Now I am super motivated to try a marathon! I’ll do it the same way: get up in the morning and just start running.
Sounds like fantastic running, good work! Is your base level of fitness good already? Do you do other sports to a high level? Good luck for a marathon 😀 it's a very different experience to a half marathon and definitely requires training!
@@NutritionTriathlon I'm 40 years old and I feel like I have a good base level fitness. I do my short morning routine workout (pushups and sit-ups) for 10 minutes and sometimes pull-ups. Other than that, I don't work out. Yes, I believe a marathon would feel quite different than the 27K run. The biggest concern is a way to have water posts after the 21K mark. I am considering biking the route prior to the run to place my water in hidden locations hehe. I guess this is the disadvantage of not running an organised marathon. I wonder how others go about this? Maybe their friends help somehow by standing at key points along the route with water bottles?
My gool is 1h:40 min.. 94 kg.. 48 y..we will see😉
As a runner who consistently run 10k at least three times per week and have ran a few Half Marathons consistently under 2 hrs, I can tell that you’re lying. You said that you started running 3 weeks prior to the race, running 10-14k per week. That’s less than 45k of running prior to a Half Marathon so it’s impossible with that lack of training to run it in 1 hr 30 mins. Sir please stop lying. Any runner knows that what you wrote is far from the truth.
@obedjacquet8352 I ran my first half with only three weeks of training. I got it in 1:58. I felt like I was dying the last mile. Lmao Drank to much water on the run.
Ah the elusive negative split 😂.
😉 you can do it!
I've never fueled myself with anything. Often, the event people bring bananas with them. I guess I could eat one of those?
You could yeah. But my preference for clients that I work with is to get them eating some sort of breakfast
@@NutritionTriathlon Oh. I meant I've never eaten something during / in the middle of a half marathon. Before, I always eat breakfast no matter if there's a half marathon to be done or not :) I thought, if the people offer a banana in kilometre 10 or something, I guess I'd choose of of these. Often, every 5-7 kilometres there is support.
@@NoNameArtist89eating a banana during a race would make me feel bloated and is not that convenient. If those are not issues you experience then you do you.
10 sec per KM is slower???? dude... we should talk about 30 sec -1 min here.. :D
Then your pacing is very wrong to start with! 🙂
Your comments on carb loading apply only to male athletes.
They absolutely do not... They apply to females too.
Ur nose