You've done the training and you've got the shoes. Don't undo it with bad nutrition. What you eat in the 24 hours before your half marathon can make or break your race.
Here's what to eat before a half marathon, when to eat it, and what to avoid. The most important rule runs through all of it: practice your race-day eating on your long training runs.
The Night Before: Carb-Focused, Not Stuffed
The goal is to top off your energy stores without upsetting your stomach. For a half marathon, there's no need for an extreme carb-load. A normal-sized, carb-focused dinner works well.
Good choices:
- Pasta, rice or potatoes (white versions are easier on the stomach)
- Lean protein such as chicken, fish or eggs
- A moderate portion, so you're not stuffed at bedtime
Avoid:
- High-fiber foods (beans, big salads, bran, cruciferous vegetables)
- Spicy or greasy food
- Anything you haven't eaten before a long run
- Alcohol
Race Morning: 2–3 Hours Before the Start
You want carbs for fuel, low fat and fiber, and enough time to digest.
Good pre-race breakfasts:
- A bagel or white toast with peanut butter and a banana
- Oatmeal with a banana (keep the portion moderate)
- Rice cakes with honey
- A peanut butter and jam sandwich on white bread
Portion: many runners do well with roughly 300–500 calories. That's enough to fuel you without weighing you down.
Timing: eat 2–3 hours before the start. For a 7am race, that means eating around 4–5am.
Hydration: drink some water with breakfast and sip a little more before the start, without overdoing it. The Hydration Calculator gives you a rough estimate for race day.
30–60 Minutes Before: Optional Top-Off
If nerves kept you from eating much, a small snack is fine: half a banana, a handful of raisins, or energy chews you've used in training.
During the Race: Fueling on the Go
If you'll be running longer than about 75–90 minutes, sports nutrition guidelines commonly suggest roughly 30–60 grams of carbohydrate per hour.
- Energy gels: many runners take one around miles 4–5 and another around miles 8–10
- Energy chews
- Sports drink at the aid stations
Critical: practice this in training. Never try a new gel for the first time on race day.
Sports drinks also replace electrolytes. If both water and sports drink are offered, many runners alternate between them.
What to Avoid on Race Morning
- High-fiber foods
- Dairy, if you're sensitive to it
- Fatty, heavy foods
- More caffeine than you're used to
- Anything you haven't tested on a long run
FAQ
Should I eat if I'm too nervous to be hungry? Try something small and easy, like a banana or a few crackers. It's usually better than starting 13.1 miles on empty.
Is coffee okay before a race? If you normally drink coffee, usually yes. Caffeine can help performance. Just make sure you've tried it before long runs.
What if I get stomach cramps during the race? Slow down, take small sips of water and hold off on more fuel until it settles. Going out too fast is a common trigger.
How do I find my ideal pre-race meal? Test it on your long runs. Whatever works before your longest training run is what you eat on race day.
Plan your splits with the Half Marathon Pace Calculator, and find your race in the half marathon calendar.