Half Marathon Fuel Strategy: The Ultimate Guide to Race Day Nutrition

During this year’s Atlanta Publix Half Marathon, I knew it was going to be a special day. I had planned to run a certain pace, but I felt so strong that I ended up running 20 seconds per mile faster than expected. Everything clicked—my training, my pacing, and my fueling strategy. It was a reminder that while solid training is the foundation for a great race, the right fuel can make the difference between fading in the final miles and finishing strong.

Why Fueling Matters in a Half Marathon

Unlike a marathon, a half marathon doesn’t require a full-fledged fueling strategy to avoid bonking. Your body stores enough glycogen to power your muscles for about 20–22 miles, which is why marathoners hit “the wall” late in the race. But when racing a half marathon, you’re pushing beyond your easy endurance pace, relying more on glycogen than fat for energy. This means you burn through your reserves faster—and that’s where fueling plays a crucial role in sustaining speed and performance.

Pre-Race Fueling: How to Optimize Your Energy Stores

You don’t need to carb-load for a half marathon like you would for a full, but you should ensure your glycogen stores are full. The night before the race, eat a carb-heavy meal to top off your reserves. Then, on race morning, have a light, carb-rich breakfast to replenish what your body burned overnight.

Best Pre-Race Meal for Half Marathoners:

My go-to: A bagel with peanut butter and a sports drink that I sip until the starting line.

Foods to Avoid Before a Half Marathon:

What to avoid: No alcohol the night before! It can lead to dehydration and sluggishness on race day.

Fueling During the Race: The Best Strategy for Energy and Hydration

My approach is straightforward: a gel every 3 miles and water every 2 miles.

Best Fuel Options for a Half Marathon

• Gels: Your body needs fast-burning simple sugars during a race—not complex foods that take time to digest. I avoid caffeine in my gels because it can cause discomfort, but I do take caffeine before the race (coffee or an energy drink) for a performance boost.

• Hydration: Even in cold weather, you’re sweating, so don’t neglect water. In hot conditions, I switch to a sports drink over water to replace lost electrolytes.

How to Handle Stomach Issues While Racing

Some runners struggle with gels or sports drinks. If that’s you:

• Stick with water. It’s always safe.

• Test different fuel sources. There are chews, gummies, and other options that might sit better with your stomach.

• Train your gut. Use your fueling plan in long runs to help your body adapt.

The One Rule to Remember About Fueling

If you take away one thing about fueling for a half marathon, it’s this: Hydrate throughout the race. Whether you take gels or not, staying hydrated is essential for maintaining energy and avoiding a mid-race crash.

A well-executed fueling strategy won’t just get you to the finish line—it will help you race faster and feel stronger. And who knows? You might even surprise yourself with a performance beyond what you thought was possible.