Half Marathon Nutrition Guide

Fuel Smart. Run Strong. Finish Well.

Whether you're chasing a PB, racing competitively, or simply aiming to get around feeling strong, your fuelling strategy plays a major role in how your race unfolds.

A half marathon sits in a unique space:

• It’s short enough to race hard.

• It’s long enough to punish poor fuelling.

• It’s intense enough that GI mistakes show up quickly.

The key principle?

Little and Often. Early and Controlled.

"In the past, I’ve tried loads of different gels during half marathons and marathons but always struggled to find the right one. Not any more after trying the Mountain Fuel Sports Jelly. I first used them in the Keswick Mountain festival 50km and found them easy to consume with no sickly after taste like other gels. I’ve since used them in road half marathons and during my training for York Marathon and found they give me a great energy boost. Along with Mountain Fuel Raw Energy Fuel they are a winning combination and I don’t need to worry what to take with me on training runs and races anymore."

Julie Briscoe, working mother and Team GB team Goldwinner

In The Build-Up

The Week Before

Keep things normal.

• Eat balanced meals based around fresh food.

• Avoid excessive processed and fast food.

• Don’t drastically increase volume.

• Sip water consistently throughout the day — avoid “bulk hydrating.”

In the evenings before race day, many runners use Night Fuel to support recovery and help optimise glycogen storage so they arrive feeling fresh rather than depleted.

The goal:
Arrive topped up — not heavy.

The Day Before

• Slightly increase carbohydrate intake.

• Reduce fibre slightly if prone to GI issues.

• Keep meals familiar.

• Hydrate steadily.

Evening:

• Balanced carb-based meal.

• Optional Night Fuel.

• Early night.

Avoid overeating “just in case.” You’re not running an ultra.