Running a half marathon takes a lot of energy. That’s why we’ve teamed up with our partner from High5 to create a guide to keep you fuelled before, during, and after the historic running experience.
Much of your energy for The Bridge Run can already be packed in your body from home. But during a half marathon lasting up to several hours, it’s crucial that you get extra fluids and carbohydrates along the way. Often before you feel the need, so that your body can absorb the carbohydrates before they are sent to your running muscles.
It’s important to consume carbohydrates that can be stored in your muscles and liver both before and during the race. This is what you’ve probably heard referred to as carbo-loading.
It makes sense to use your training runs leading up to the race to find out:
- What breakfast works for you
- What type of energy product you like to consume around race day
- How to store and consume your energy products while running.
What should you eat?
The days leading up to the race
Carbohydrates serve as the main source of energy during a half marathon. To prepare for the race, you should begin increasing your fluid and carbohydrate intake in the days leading up to the event. At the same time, it’s advisable to reduce your consumption of protein and fat.
Good sources of carbohydrates include::
- Rice
- Pasta
- Potatoes
- Fruit
- Bread
On Race Day
On race day, it’s essential to have a carbohydrate-based breakfast that you know works well for you.
Make sure to avoid eating or drinking anything that you haven’t tried before your run. Additionally, don’t consume significantly more food than you usually do.
Some good options for breakfast include:
- Oats with fruit and sugar
- Bun with jam or honey + fruit
- Drink water or energy drink
- A cup of coffee is also a good idea so you can go to the toilet before the start.
During the race
On average, you can absorb a maximum of 60 grams of sugar (glucose) and 1 litre of liquid per hour. This equates to a maximum of 3 bananas or gels and 3-4 cups of water per hour. When it’s hot, the body can absorb less sugar.
A suggestion for what you can consume during your half marathon:
- A bar, banana or gel about an hour to an hour and a half before the start
- Take a gel or banana from the depots approximately every half hour/every hour – e.g. before a depot
- Drink water whenever possible at most energy stations
High5 energy products
Many people use energy gels during the race as they are easy to store, consume and digest. High5 is the official energy sponsor of the race and their energy bars and energy drinks will be available to hand out after the finish line, and High5 energy drinks will be ready for you before the start.
The Bridge Run crosses the sea and protected nature. If you take energy gels with you during the race, it is therefore VERY important that you dispose of the wrapping after use in one of the many waste containers located on the left side after the hydration stations.
For the sake of nature, we have chosen to only serve water in sealed containers at hydration stations to minimise the risk of packaging blowing into the sea.
Prepare yourself from home
A golden rule is: Don’t try anything new on Race Day. This applies to shoes, clothing and energy intake. That’s why we recommend that you use, for example, your High5 energy during your training, so you know how your body reacts.
We have ensured that there are sufficient fluids, toilets, and assistance available for everyone. Additionally, there are plenty of waste containers provided to dispose of your empty water bottles, gel packets, or banana peels.
We kindly ask that you respect the unique circumstances of this race, which takes place on a bridge over the sea and near protected natural areas. Please make sure that your rubbish does not end up on the roadway and blow into the sea.
For the sake of nature, we have chosen to only serve water in sealed containers at hydration stations to minimise the risk of packaging blowing into the sea.
Thank you for your cooperation!