How to drink for your next half marathon | On your marks.Set.Marathon. (2023)

FAQs

How do you predict a half marathon for a marathon? ›

According to the numbers in our study, a more accurate formula for predicting a marathon time is your half-marathon time multiplied by 2.19.

The easiest way to estimate your half marathon pace is to look at your race times over shorter distances. Using certain factors, you can calculate your expected half marathon time from your 5K or 10K personal best (PB). Formula for calculating a realistic half marathon time: 5K PB x 4.667.

You Don't Have to Run 13.1 Miles in Training

To be physically prepared for the race, you can participate in long runs totaling 13 miles or more, but you don't have to. If you can run or run/walk a 10-mile distance, you should be able to safely and comfortably complete a half-marathon.

I suggest ingesting an electrolyte drink with sugar so you can keep your fuel levels topped off. Unless you're taking a GU, I think water is better on you than in you during hot days, so opt for the Gatorade at the first few aid stations. You should aim to take in 6-10 oz of fluid every 2 to 3 miles.

If you want to achieve a 1 hour 45 minutes half marathon pace you will need to run at a pace of around 8:01 minutes per mile or 4:59 minutes per kilometer to come in at just under your desired time.

Finishing a half-marathon in less than two hours is a common goal for experienced half-marathon runners. Running a 1:59:59 half-marathon means maintaining an average pace of 9:09 minutes per mile, which is considered a good half-marathon time among runners.

For the Half Marathon

The typical weekly mileage for average runners training for a half marathon is 30-40 miles a week. Elite runners will have a volume closer to 100-110 miles per week.

To run a 1 hour 30 minutes half marathon pace you will need to run at a pace of around 6:52 minutes per mile or 4:16 minutes per kilometer to come in at just under your desired time.

Alcohol and Athletic Performance: The Bottom Line

So, it's safe to say you should avoid alcohol ideally 48 hours before a race, and especially the night before, in order to have better endurance, power, and energy on race day.

What should I do 2 weeks before a half marathon? ›

Your longest distance should be about two weeks before your race. In the following week, taper your training to 60% of your peak mileage. Keeping workouts shorter but still maintaining quality will help keep your legs fresh. The weekend before your race should be your final long run, between 6 to 10 miles.

Get hydrated first

But don't over do it. All you need to do is drink water regularly throughout the day in the days leading up to the race. This might look like 2-3 litres of water on Wednesday-the evening before the race. Then drink some water when you wake up on race day, and sip water before getting to the start.

Hydration should not begin the morning of the race. Instead, you should make a conscious effort to stay well hydrated at least 48 hours before the start of your marathon.

Water, diluted juice and sports drinks are all good fluid replacers. If you've been running for less than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery.

Drink a cup of tea or coffee 45 minutes before a run for an energizing boost. Pure, simple, and calorie-free, water should be your go-to choice for hydration. But when you're running long and feeling drained, sports drinks are ideal.

For runners who have already ran a half marathon in under two hours, a 1:45 half marathon is a natural next step for a half marathon goal. It's a goal that requires a commitment and provides a huge sense of accomplishment.

What pace do I need to run for a sub-two half marathon? You'll need to run an average pace of 9:09 per mile or 5:40 per kilometre.

On average we estimate, beginner males, finish half marathons between 2:05 to 2:15. On the other hand on average, beginner females clock in between 2:20 and 2:30. These times are based on a relatively flat and easy course, as you add elevation and difficulty to the course the average times will increase.

The short answer is no; it's not a good idea to run a half marathon without training. Running 13.1 miles requires endurance and strength. These things are best developed by training beforehand. Without proper preparation, you risk injury or serious problems during the race – neither of which would be fun!

What should I wear for a half marathon? ›

Dress in layers so that you feel comfortable at the starting line. Go for running tights or pants if it's cool, or fleece-lined pants if it's downright cold. Depending on the temps and weather conditions, you may want to add a lightweight quarter-zip and/or a jacket that can withstand rain and wind.

The takeaway here is to make sure to drink water throughout the day, and when you are completing your longer runs or the actual race make sure to consume water or a sports drink every hour and immediately following the race to help maintain energy levels and aid in the recovery process.

Most half marathon runners should take several small sips of water about every 15 minutes. Taking in 4 ounces of water at that time is ideal – aiming for 2 cups (16 oz.) per hour.

Running burns about 100 calories per mile (so does walking) — though that number will be significantly higher when you start and when you have a significant amount of excess weight. To burn the equivalent of an extra pound each week solely from running, you would need to run 25–35 miles per week.

Absolutely. As long as you have some running ability, it's entirely possible to get ready to cover 13.1 miles in 12 weeks. 12 weeks is about right for most people; it's enough time to allow you to gradually increase your mileage without overdoing it.

If you follow the training plan consecutively with no breaks in-between, it'll take around 15 weeks to get from couch to half marathon.

If you want to get a 1 hour 35 minutes half marathon pace you will need to run at a pace of around 7:15 minutes per mile or 4:30 minutes per kilometer to come in at just under your desired time.

If you're aiming for a 3 hour half marathon pace you will need to run at a pace of around 13:44 minutes per mile or 8:32 minutes per kilometer to come in at just under your desired time.

Eat a Proper Dinner and Breakfast

Oatmeal, bread, tortillas, pancakes, waffles, bagels, and yogurt are all easy-to-digest options. Just be sure not to stuff yourself at dinner the night before a race. Carb-loading does not mean overloading. Focus on consuming 4 grams of carbohydrate for every pound of body weight.

Should I drink electrolytes day before half marathon? ›

Pre-planning

Electrolytes are lost through sweat and this can lead to cramps and dehydration. Replacing electrolytes is essential if you want to perform at your best. Your idea to increase electrolyte intake in the days before the event is therefore a good one.

Hydrating before a race: Drink 500ml of water or sports drink (with electrolytes and/or carbohydrates) about two hours before your run so you will be well hydrated before you start. It is not ideal to drink a whole lot of water under an hour before your race, as you could end up with many bathroom breaks along the way.

Some runners may have pre-race jitters. If this is your case, try light jogging and dynamic stretching exercises to slightly increase your heart rate and warm up your body. Also try to stay off your feet the night before, so that your legs are well-rested for the run.

Two days before a race, his experienced runners would typically do a short, easy run, finishing up with four to six strides of roughly 20 seconds at race pace. He'll have inexperienced runners, or those who run three days a week or less, take a rest day two days before a race.

Starting a race with a full store of carbs can improve performance and endurance, so make sure to fill up on grains, starchy vegetables, and fruits the week before the race. Also, as you consume more food during the week before the race, your protein levels should also increase as your portions become larger.

Drinking before, during, and after training is just as important as drinking during the rest of the day. Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal. About 15 minutes before a run, drink six to eight ounces of water.

A proper hydration schedule should involve consuming about 16 ounces of water every 3-4 hours over the course of 48-72 hours before a race.

Warm-up indoors.

Exercise can help get things moving through the colon so if you're trying to poop before a race or run, try doing a warm-up inside. Do your drills, mobility, dynamic stretching, air squats, and lunges to stimulate your bowels while you are close to a toilet.

A recent study in the journal Medicine and Science in Sports and Exercise found that taking electrolytes before your run can also enhance fluid retention, thereby improving rehydration.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop.

What should I do 3 days before a marathon? ›

Three days before the race, run just two to three miles easy. Then, two days before the race, don't run at all. On the day before the race, jog two miles to take the edge off your pent-up energy so you'll sleep better that night.

Drink gatorade (or any sports drink that doesn't include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start.

If you are planning to go for a long run, avoid the consumption of energy drinks. Most energy drinks are loaded with sugars and some even contain caffeine, which can create an urgency to urinate. Excessive caffeine consumption also causes the heart rate to pump up and augments the runner's stress levels.

XLR8 Isotonic Re-hydration Formula is the answer. It will help you with instant energy boost for a winning performance.

Anything With Sorbitol. While sports drinks can be a good choice for replacing electrolytes, especially for long runs, you want to avoid anything with the low-calorie sugar replacement sorbitol. “Sorbitol, when consumed in high quantities, is known to have a laxative effect,” says Cantor.

Most marathon training programs are 16 to 20 weeks in duration to allow for the build-up in long-run mileage as well as life's little detours that tend to happen along the way.

Because you are already in half-marathon shape, you'll just need 2-4 months to get ready for 26.2. Here are some tweaks you'll need to make to your half-marathon training to get marathon ready. For the half, you needed to get ready for 13.1.

(The first three segments of the race should be around a 6 or 7.) If you're focusing solely on pace, Gaudette suggests starting with 10 seconds per mile faster than your goal pace for the first mile of this segment. If that feels good, try 15 the next, and then the last mile give whatever you have left, he says.

The 10/10/10 approach to the marathon calls for splitting the race into three separate sections: the first 10 miles, the second 10 miles, and the final 10K.

Different race distances usually require different tapering lengths, so for a half marathon 1 – 2 weeks before the event is usually enough time to give you the rest you need before the big day! You want to make sure all your best running is put into the race day and not training leading up to the event.

Can I run a half marathon 3 weeks before a marathon? ›

Many marathoners schedule a half marathon tune-up race three to five weeks before a marathon. It can be a valuable tool to help you estimate your marathon finish time and gauge how well your fitness has progressed since the beginning of your training.

For the Half Marathon

The typical weekly mileage for average runners training for a half marathon is 30-40 miles a week. Elite runners will have a volume closer to 100-110 miles per week.

Start the race at a pace which is slower than your goal half marathon pace (5 to 10 seconds per mile). This is important from a physical perspective, but also psychologically.

Fuel Your Body

Certified half marathons are required to have at least six water stops along the course so don't worry about running out – there will be plenty to go around!

Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods.

Running a 1:59:59 half-marathon means maintaining an average pace of 9:09 minutes per mile, which is considered a good half-marathon time among runners. Highly competitive runners aim for harder targets, like a 1 hour and 30-minute half-marathon (6:51 minutes per mile pace or faster).

There's no better workout for marathoners than the long run. It's the most specific to the race itself, meaning it most resembles the marathon and contributes most to your level of preparedness. For these reasons, runners should complete a long run every week (with an optional cut-back long run every 3-4 weeks).