How To Run A Better Half Marathon - Try These Easy Race Day Tips!
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- Break personal bests and level up your running
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How to run a better half marathon
There are lots of factors that go into running a faster half marathon. Your half marathon nutrition, half marathon pacing and your mindset all affect it.
If you want to know how to run a quicker half marathon then I've got some tips to help you. These half marathon tips will get you running a better half-marathon by sorting your nutrition out, by giving you a pacing for a half marathon strategy and also talking about your breakfast before a half marathon. We also talk about carb loading before a half marathon, too.
Whether this is your first half marathon or you're a veteran looking for a half marathon personal best, this video will help you out.
Link to the carb load guide:
www.nutritiontriathlon.com/ca...
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
Website:
nutritiontriathlon.com - กีฬา
Improve your running with this free carb loading plan!
www.nutritiontriathlon.com/carb-loading-plan-run
When's your next half marathon?
I started running 8 month ago. My starting weight was a huge 136 kg. Now im “Down” to 110 kg. And i would love to run a half Marathon 11 june this year because on that date it’s 11 month since i’ve started my running journey 😄
That's brilliant to hear Dennis, congratulations! Are there any local races that you could book into for June to give you something to aim for?
@@NutritionTriathlon yes there is 😁 in Denmark we have something called Royal Run. The royale Crown Prince of Denmark Frederik is running in several cities 29 May its a huge running Day all over places in Denmark because you have the opportunity to come an run with the danish royal family. I’ve signed up on the 10 k run. 😀 and 13 days later there is Aarhus City Half Marathon it would be the biggest thing i’ve ever done if i could complete a half Marathon 😅
Lykke til! I ran CPH marathon last year while being around 95 kg. Was a bit hot, but loved the track. Was my number 3 favourite last year :)
UPD just realised I am about 6 months too late :D hope your run went well
this was the most helpful video I've seen so far for this topic, quick to the point, lots of important info and easy to digest and watch.
That's awesome, glad to hear it! Thanks 🙂
Great video, thank you!
You're welcome 🙂
I have a hard enduro motorcycle race coming up next weekend, and I’m going to put some of your tips into practice (including your carb loading guide). Thanks.
Awesome, that sounds great. Good luck with it! 🙂
Living in Punjab Pakistan. Satrted half marathon without any shoes, tips , diet or anything. No nikr. Only Shalwar Qameez. No shoes. Just Random sleepers. Covered it in 1 hour and 44 minutes. It was my first ever half- marathon.
The purpose to say that the main thing is your commitment and dedication.
But the man here saying everything right. I am seeing video today but i ate carbohydrates alot 3 hours before running regardless of that i don't know any diet plan at the moment.
Hats off sir I will try again and try many times and I will break world record one day.
Wow, super impressive then! It sounds like you have a lot of potential! All the best with your running and I hope my videos help you 😊
Hey James, really nice video! I was wondering if I can help you to edit
your videos and create some highly engaging shorts out of them. Looking
forward to hear from you. Thanks
Thanks, 1 week before my first half marathon! Excited!
You're welcome! How did it go?
Thank you very much for this. Much needed tips. My next half marathon is coming up 11th of February in the capital city of Saudi Arabia, Riyadh. My first half-marathon ever was last December 2022 and I did it in 2:32. I am not sure I have any goals for PB as I really run for fun and don't want to stress myself thinking I need to run a certain pace. Your videos are helpful and you are invited to come join us in Riyadh in Feb 11th for some fun run. Check out the event. It is going to be a big one.
You're welcome Mona. Sounds like you've got a great mindset for it. Running should be fun! 🙂
I would love to come and run it with you all but it's a bit far more me unfortunately. Perhaps next time!
Good luck with your run, let me know how it goes!
thank you for your tips!! very helpful 😃 I'm getting ready for my first 15km
Brilliant, good luck and enjoy it 😃
Love this! Running my second half marathon this weekend ❤
Exciting, good luck! Let us know how you get on 😃
I’m a new subscriber and am really enjoying the content. Thank you for the carb loading guide too. Question though; what is a carbohydrate mouth rinse?
You're welcome, and thank you for subscribing! 😊 carb mouth rinsing is when you swill a carbohydrate based drink (at least 6% sugar, so 30g carbs in 500ml) for about 5-10 seconds, normally in intervals of about 15 mins. It stimulates receptors in your mouth which essentially tell your brain sugar (aka energy) is coming and reduces the perception of fatigue
Thanks for the tips, carb loading guide is very useful and will be using it for my next event. HM is probably my favourite distance, just looking for that edge to get me over that 1:30 time, which this should do just need to cut 5mins from my pb.
Awesome, good luck for the sub 1:30! It's a brilliant time to break. You're welcome, glad I could help 🙂
Thanks for the carb loading guide. This is one place I am really not sure. Have my first half marathon on the 1st April in Prague! 🥳
What a place for a first half marathon! That sounds brilliant, good luck with it - and you're welcome!
Great content and really well presented. Have a fourth half marathon coming up this year and my times are going the wrong way. Will work through this video, thank you - subscribed!
Hey, you're welcome! It's my pleasure. Good luck with it, let me know how you get on!
@@NutritionTriathlon - thanks very much - will do!
Thank you for your advice. I'm preparing for a half-marathon on June 30 this year, wish me luck.
Super! Good luck and have fun with it 😀 let me know how you get on!
I have my first half marathon on Sunday. This was very helpful. Thank you
Good luck with it and have fun!
Awesome, how did it go?
Mines on Saturday wish me luck hope yours went off Brilliantly 👍
Thanks for the advice! I always enjoy watching videos about how others are preparing for races. I'm doing a 16km trail race this weekend.
My pleasure 🙂 good luck with your trail race, let me know how you get on!
@@NutritionTriathlon It was quite tough, but I got it done. The first 8K were way hillier than I expected. Immediately after the race I signed up for my first half-marathon, to see what the fuss is about. 😅
Thank you for the tips!!
I am having my first Half Marathon tomorrow, will let you know how did that help :D!
Yes please do let me know 😀 good luck!
This video came out at the right time, in prepping for my first HM in about 3 months and trying to go sub 1:25
Sub 1:25 is the target for my next HM, good luck to us both!
Thank you Bro... very useful tips. I will run my first HM on 16Apr23 in Singapore. Target under 2h.
You're welcome Omar! Awesome target for your first half marathon - good luck with it!
great content
Thank you!
I'm running the Paris half marathon in March, and it's my first timet to run a race. Thanks for this information!
Gonna be a cool run, taking into account the Olympics are soon and they probably prepared the track by then
You're welcome! Paris half marathon sounds amazing, good luck and enjoy it!
First half marathon in May! Building up as we speak, did 7 miles yesterday.
Amazing! That.sounds brilliant. Good luck with it 😀
Great and very helpful video. I saw you Maurten Gel video and subscribe your channel. It has a lot of good stuff. My next half marathon is on April 16. My PB is 1:55 and my target is sub 1:50. Will change my eating gel from 30 minutes to 25. Do you advise drinking coffee while eating breakfast?
Thank you, I'm glad to hear that! Good luck with your next half marathon and your PB quest, I'm sure you can do it!
Do you mean coffee with your breakfast before a half marathon? If you've practiced it and no stomach issues etc and you don't have a specific reason why you shouldn't have it, yes, coffee (or more specifically, caffeine) should be useful before a half marathon. It's great for delaying fatigue and discomfort which should help you run a quicker time 🙂
I'm running my first half on the 1st of May 🤩 thanx for the advice!!
Woohoo! Good luck with it and have fun 🙂
How did it go?
I just ran my very first half marathon this past weekend and I used these tips. It worked perfectly!! I felt energised and didn’t have any gut issues. Thanks for your expert advice ❤
Amazing! Super pleased for you, congratulations 😃 have you got another one lined up?
@@NutritionTriathlon Nothing planned just yet. But I’ll definitely be looking to do another one soon. I might even give a full marathon a go at some point 😊
I just tried negative splitting this week for the first time! It went well. I went out wayyyy to fast and then had to top that for 4 miles but lesson learned 😂
Haha, glad to hear it went well! Good work. Certainly a motivator 😅
Lewa safari marathon in 2 weeks so excited
Sounds amazing - have fun!
Running my first this sunday, and pretty nervous. This video really helped
Good luck with it, you've got this 💪
@@NutritionTriathlon i ran it in 1:56!! Definitely rough, but got through it in the end. Your tips on carb loading probably made the difference
Fantastic, well done! Congratulations 😊
1st half marathon here. No expectations 🎉
That's the way - just have fun!
Love your videos. Can you possibly do one for older golfers? Thanks Alan
Thanks Alan, glad to hear! 🙂 Just to double check you didn't typo there and actually meant golfers? What were you hoping for?
@@NutritionTriathlon hi no typo. Just some nutrition advice for golfers in plus 60 range. There is a multitude of advice available but your straightforward and to the point advice would be most welcome. I personally play in Queensland. Australia in a semi tropical climate. Thanks for your interest 👍👍
Gotcha! So I'll be honest that I probably won't be able to do a video on this as I have lots of videos prepared to create and this is rather niche for my channel. Feel free to email me though and I'll be happy to chat about it!
Wanted to try my first half marathon tomorrow, hopefully i can finish it. thats the goal~ >
Good luck with it! 😃 and try to have fun, especially with as it's your first!
I actually failed🥲. 15km is the max i can go now.. will do better in the future, thanks for ur support!
Doing my first half marathon this Sunday. Only prepped for 6 weeks. My body naturally adapts quick so this will be a fun experience.
Good luck with it! 🙂
Yeah me too. Also the VCM?
@Cineklin San Diego Beach & Bay. Starting off easy since I haven't ran consistently since mycollege lacrosse days 7 years ago 😅
@@alexz.8302 Haha nice, I wish you a great experience. I will probably run slow, but never stop. That's my only goal :)
@@benjaminfranklinstyl Best of luck to you! Guaranteed you'll surprise yourself. 😄 We got this!
I've booked myself into my first Half marathon for the 3rd September, really looking forward to it and I'll be sure to put some of your tips to use, thanks a ton :)
That's awesome, good luck with it! Let me know how you get on 🙂
Same here! The big half?
I'm also racing a half marathon tomorrow, by chance!
I am racing my first 1/2 marathon on Sept 3rd too! In 15 hours!!!!
@@joelmullen4819 Damn that’s sick good luck man 😁
Thanks man! My race is in 1.5 hours so I needed this
Hope it went well! 💪
my half marthon after towmorrow
thank you for sharing & helping
You're welcome - good luck! 😃
I’m running my first half marathon tomorrow 😮I’m nervous 😟
@@anamacias4497 put plan, be hydrated, take your power jel on time, don't forget your salt stick, don't start strong because the heart rate will be up, good luck 🤞
Got my first HM in 9 days and hoping to do it in 2h50m (8:00/km) since my last 17K was comfortable at 8:15/km. Quite nervous and hope I can finish it 😅 thanks for the tips!
Take it nice and steady, especially at the start and you'll do it! Good luck, let us know how you get on 😀
I have on 17th September. That will be my first race but my 3rd half marathon. I did 2 times, but I needed 3 hours to complete the distance. I hope in a race situation I can do in less than 3 hours. 2 hours 55 minutes would be good for me. Thanks for tips!
Good luck with it, wishing you all the best 😃
That’s about where I am at as well!
I normally get up to 8-9miles a day, Seven days a week without eating! I ran it without planning twice. First time 1:46:43 second time 1:39:53 both on the high school track in September and then again in October
Well, each to their own, but doing it that regularly isn't something that I'd recommend. It's ok to train fasted occasionally (1-2 times per week) as long as it's genuinely easy training and less than about 60 minutes.
Running half marathin may 6! WOHO! here on cozumel mexico where I live. So Im used to the 28-32 celsius heat. :P BUT What gels can I get that I DONT need to take with water? The ones I tried are to sticky to just take without water. thank you!!
HOT! 😅 Running in that temperature is difficult 😃
Any of the following brands have gels which should be fine without water: Maurten, Science in Sport, Precision Fuel and Hydration, OTE.
There are lots available but those are the ones I will often suggest 🙂
Good luck with your half marathon, let me know how it goes!
Today i will try the negative splitting.
It's a great technique!
@@NutritionTriathlon i did it, it was amazing, i will def keep running that way.
@@NutritionTriathlon thank you very much.
Awesome, glad to hear that! You're welcome ☺️
This was really helpful! I have my first HM on Nov 18th.
I feel like I’ve left it a tad to late to train properly (I only started 2 weeks ago) I ran 16k without stopping last week in just under 2 hours soooo running for time is out of the question 😂 but I will implement your advice and focus on running for fun/pacing myself!
I haven’t been on many runs per se, but I do a lot of hiit workouts and body conditioning, and I’m naturally athletic, this may all be psychosomatic (and wishful thinking) but I feel its made me stronger when running.🤷🏾♀️
Also, I’m planning on running the full distance this weekend to see how I fare, is that okay to do?
Glad you found it useful! Sounds like you're on the right track! Defo just enjoy it 😊
I don't think you necessarily have to do the distance before the race. It comes down to tolerance and making sure you don't overdo it. Personally I wouldn't suddenly jump up the distance as I would worry about injury risk!
I expect your hiit and conditioning has definitely helped! 🙂
Good luck with it 💪
@@NutritionTriathlon thank you for all of your advice and carb loading plan!! I did it in 2 hours 😅
Woohoo! Congratulations 😀 you're welcome, glad I could help you out! When's the next? 😉
Your videos have inspired me, the thought of me enjoying running before, I would have said not me, but understanding some of the nutritional/ scientific aspects have really helped me and I’ve found it fascinating! I’m on this strange rush so now I’ve booked another one for Feb 😂🙈
That is so cool to hear! Really glad you've found it enjoyable, that's absolutely the aim 😀 roll on Feb then! 💪
I think you should reevaluate the “you shouldn’t need to drink or need electrolytes” and factor in a pace for that. I would never coach one of my athletes who is a 2.5-3 hour half marathoner to not worry over electrolytes.
Hey! Thanks for the feedback, I appreciate it. I do mention in the video that it does depend on things like weather and time to complete, but I realise a more nuanced approach could be helpful.
However, the core advice is still the same. If you're going into the race well hydrated, even if you're doing it in 3 hours and drinking to thirst, the vast majority of people would still be fine without electrolytes.
It's also not possible for me to give out individual advice through TH-cam, but that's a good reminder to make my videos as thorough as possible - thank you!
Cambridge in March... 1.19 is the goal
Fantastic goal! Good luck 💪
Running my first half marathon on Sunday and looking at the carb loading nutrion guide the thought of eating 3610 calories is absolutely terrifying, I have been on 1600 throughout training (I am trying to lose weight) - is there anyway to carb load with out such high calories? Is running actually a terrible way to lose weight?
Hey! Good luck with it! I hope it goes well for you 😊
There's not really a way to carb load without eating that much, no. Even if you just ate 8-10g of carbs, and only carbs, for most people that would be at least 2400 calories. And you have to eat some other food too.
What I would say is that carb loading from 36 hours from your race will have absolutely no impact on the long term in terms of weight loss. I understand there's more to it, like the mental side of things, but you can carb load and then get back on things again after and you'll be back on track.
And no, running isn't a terrible way to lose weight. It's just about sustainability, enjoyment and a calorie deficit!
Looking to run my second half marathon tomorrow. Was planning on having peanut butter and honey on toast - but I think I’ll have honey and Jam now! Thanks 👌🏼
Awesome! I hope your race went well 😃
I run by choice fasting everyday minimum 9miles, ran half marathon twice It was relatively easy I was just beginning to wonder if a ate or drank water Before
You run 9 miles everyday?
My endurance is higher than normal.
Can we use honey to replace sports Gel?
Yep you sure can, and plenty of people do
I am predominantly plant based and have just started training for my first ever 1/2 iron man in Nov, after 30 years of doing NOTHING
Got back into swimming no probs, cycling seems to also not be a problem, but the runs in running, BIG issue, any tips or remedies or food options PLEASE, I have tried everything I can think of and starches like white bread and pasta seems to make it worse
Tia
Ratti (sa, cape town)
Hey,
Just to be clear, is the issue getting diarrhoea/stomach upset during running? If it is, try this video!
th-cam.com/video/59d0iWD48jA/w-d-xo.html
@@NutritionTriathlon I just constantly feel the urge to go....seems to be around 4km, so around around (close to home) go there and then start my next run, sometimes successful, other times I need to go again.... :(
It's super frustrating, I am keeping at it, but can't even run far enough to get tired and what will I do during my IM should I need to go...eeeek
Check out that video and see if it helps - there will be something that you can change that is contributing!
My first half is in 2 months. It is a night race, how do i eat for a night race?
Awesome! What is your sleeping approach to it? Will you be sleeping in the day or stay awake until the race? I would have "breakfast" about 3 or 4 hours before and follow the basic principles like low fibre diet for the preceding 3 days
You can watch this video for carb loading advice
th-cam.com/video/KzBXYFXC_FU/w-d-xo.html
@@NutritionTriathlon thanks! I guess I hadn't thought about sleeping into it. That's a good question
🙂 worth considering and trying it before in a mock run if you get a chance so that you can see how you tolerate it
Half today… 2.5 hr goal!
Go for it! 💪
How did it go! @josephwheeler3164
Your 90g of pasta has 60g carbohydrates only in uncooked state. It has much less when cooked...
Not quite sure what your point is here? 🙂 90g of uncooked pasta cooked has the same amount of calories in once it's cooked, but yes, sure, the weight is different
I get side stitches every time I run. I’m a good runner but the side stitches always get me.
That's no fun! Have you checked out this video?
th-cam.com/video/59d0iWD48jA/w-d-xo.html
I go over potential causes of these sort of symptoms and how you could improve them
Your not in good shape
Drinking to thirst isn't good advice my friend, at times races start at 8am here, if you know how hot and hilly east Africa is particularly Kampala where 100% of my racing takes place, 4000ft above sea level, you'll need electrolytes and proper hydration strategy.
This isn't personalised nutrition - it's generic advice 🙂
I also mention that drinking to thirst might not be right depending on weather etc so you have to decide what's right 😉
For most people, drinking to thirst for a half marathon is fine!
@@NutritionTriathlon I drink at 5km 10km and 18km in most of my races
Running my first half in 2 weeks.....
Woohoo! Good luck and have fun
It’s very easy to get dehydrated during a half marathon ??? What a strange thing to say that it is unlikely
Hey! I know it is, but it's the effect it has on performance. Due to the (relatively) short nature of the race, unless you take a particularly long time or racing in a tough climate, the negative effects of dehydration won't really effect you by the end of the race. So drinking to thirst etc is fine for this. If you want to consume more on a personalised plan then go for it 🙂
this video script is definetely written by chatgpt
Haha, no. I don't think I knew what chatgpt was when I wrote this script!
Just curious, is the 10g/kg BW of carbs a daily target to strive for? Or is it over the entire period of the carbo load, i.e a 60kg person carbo loading for 2 days should be aiming for 600g of carbs over 48 hours? Thanks for the helpful content btw
Great question! It's per day 🙂 so 600g per 24 hours