Energy ideas

I just ran my second half marathon and need to find something to help pick me up half way through. This time I felt my energy drop dramatically just before the end of mile 8 and I really struggled. I know a lot of this is training [or lack of it!]. Any ideas of what's worked well for other newbies?
I'm not a big fan of calories for calories sake but wondered how everyone else found energy gels etc?

Hi Rachel,

I've just raced my first half but luckily didn't get the energy loss that you did. I 'carb loaded' the 4/5 days prior to the race and this seemed to work wonders - much better run than the same distance in training with regards to enegy levels. I too, am not a fan of calories for calories sake so it was the carbs content I went for and avoided the excessive calorific content where possible and this worked very well for me. I did put on an extra cpl of pounds whilst 'loading' (which was told I would) but they were gone the day after the race lol. By all accounts you should feel a little bloated on race morning if you carb load correctly. I only saw one single person with a gel belt on at the race, everybody else seemed to be doing it without. I have a full marathon planned in October and I've been looking into the whole 'energy during race' thing for that which is why I learned about the carb loading.

With regards to energy gels the same thing comes up wherever I look - try them BEFORE race day to see which one agrees with you or you may find yourself running for the toilet and not the finish line.

Hope this helps you,

RWMS

Normally for a half you should be okay fuel wise and you are probably correct in thinking that it's a training thing rather than a fuel thing.

However - it helps to make sure you have a mini-taper for a day or two prior to the race - i.e don't thrash 10 miles out the day before.

Eat plenty the day before - you don't need to carb load massively but don't diet and have only a big steak for dinner the night before.

I have always taken something with me for a half just for a mental boost if nothing else. I used to take little square of dark chocolate wrapped in foil. I once tried a mini mars bar - that was hilarious - it turned into liquid but managed to stay in it's wrapper without leaking all over my shorts - v impressive.

I have also had dextrose tablets - just a few though.

I have always felt that it was something to break up the distance and a treat - i.e. I'll just get to 8 miles and then i can have a bit of chocolate or whatever, it makes the miles tick by faster.

Now, I take one gel before the start and one at 8 miles. It's become a routine. I started during marathon training and with me using a half as a gel 'trial' and I found that it helped me mentally and I got a MASSIVE PB so I have done it ever since. Certainly doesn't do any harm even if it's perhaps unnecessary.

ps - GO gels or HiFive isotonic are good ones to start with.

agree with gym addict on that one, you dont need to change your diet massivly weeks in advanced, just get the training in, night before have plenty of carbs for arguments sake, and on the day, SIS go gels, one before you go and one 7-8 miles in should do the trick, as well as the usual advice about drinking loads etc there isnt too much more to it!

Dont worry too much about the calories on the day, remember during your run you will probably burn more then your reccomended daily allowence, so consuming a few calories during the run wont hurt, obviously if you are trying to loose weight, then dont consume too much during training, but on a race, you want to get the best out of your run, so do whatever (as long as its in the rules and legal) helps!