Preparing for a half marathon is more than just logging miles and eating a big bowl of pasta before the event.

Just like your body adapts to the increased distance in your training, it must also adapt to the nutritional needs required to complete 13.1 miles.

Be it through increased energy or better recovery, a simple yet well-planned nutrition approach can make all the difference to your half marathon performance. That’s why we’re bringing you 5 fuelling habits to practise before event day on Sunday 13th October.

Begin implementing these nutrition habits now to start with your best foot forward on the big day…

1. TIME MEALS PROPERLY

As a rule of thumb, aim to eat meals no less than 2 hours before running. Pay attention to these timings and how you feel – for instance, some people prefer to eat 3 hours before they run and have a small snack 1 hour before they train.

What’s more, as event day approaches and good sleep becomes crucial, try to leave a couple of hours to digest your evening meal before hitting the hay.

2. STAY HYDRATED

Stay on top of your hydration game well before the event by getting used to drinking plenty of water regularly throughout the day. Take small sips in the hour before running rather than gulping; this is especially important on event morning when you’ll want to make sure your stomach is settled.

You can also practise using electrolyte-carb mixes such as Applied Nutrition Energy & Hydration Powder both before and during your run (if you plan to carry water).

3. FUEL YOUR LONG RUNS

Don’t leave it too late to practise fuelling on-the-run! As running for extended periods depletes glycogen (your body’s main source of energy) it’s recommended that you consume fast-acting carbohydrates at regular intervals.

Applied Nutrition recommends taking 1-3 of their 23g (carbohydrate) Isotonic Energy Gel every hour of running. Make sure to practise on your long runs and adjust based on your personal needs.

There will be Applied Nutrition Isotonic Energy Gels available at Drink Stations 2 and 4 at the Manchester Half. Please plan ahead and remember to bring additional hydration and nutrition based on your individual needs.

4. NAIL DINNER

Eat healthy, carbohydrate-rich meals the night before your long runs. Fill your plate with plenty of slow-release carbohydrates such as wholegrains (we also love sweet potatoes), veggies and a portion of protein.

Pay attention to how you feel on your training run the next day so that you can choose a pre-event meal you’ve tested and will help you feel at your best.

5. … AND BREAKFAST!

Similarly, find a pre-event breakfast that works for you and doesn’t cause any digestive issues. Again, practise before your long run (preferably in the morning)  and leave plenty of time to digest.

Finally, avoid trying anything new on event day – this also applies to caffeine. While some people respond well to a cup of coffee, you’ll want to be confident it won’t cause any unplanned toilet trips on the day…

It’s important to practise these habits and not leave it until a couple weeks before the event, this allows you to try a few options and be confident with your nutrition choices. Once your food and drink choices are locked in, having one less thing to worry about means you can focus solely on your running and getting yourself to that finish line!

Disclaimer: Please note that everyone has different and individual nutrition needs, please consult a GP if you plan to make any changes to your nutrition