18/01/2026
For a half marathon with an 8:00 am start, your nutrition window is tight but crucial. We have access to specific high-quality brands like Science in Sport (SiS), High5, and OTE, which are considered leaders in the market.
Below is my go to nutrition plan tailored for an 8am start
Start hydration from wake up around 1/2 litre of water with an electrolyte tablet (e.g., High5 Zero or SiS GO Hydro)
1. Pre-Run: The Fuel-Up (5:30 am â 7:45 am)
Your goal is to top up glycogen stores without causing ârunnerâs trots.â Aim for a breakfast high in simple carbohydrates and low in fibre.
Porridge: Made with semi-skimmed milk or oat milk, topped with a sliced banana and a drizzle of honey.
Alternative: Two slices of white toast (bakers bread or homemade) with jam and a small amount of peanut butter.
Final Top-up a second Banana 30mins before heading out
2. Intra-Run:
For a 13.1-mile race, your body typically needs 30â60g of carbohydrates per hour if you are running for longer than 90 minutes.
Energy Gels: Take your first gel around 45â50 minutes in, and a second at 90 minutes if still running.
My Favourites: SiS GO Isotonic Gels (donât require water to swallow) or High5 Energy Gels.
If you struggle with gels, try 3â4 Jelly Babies or your favourite jelly sweat every 30 mins
Hydration: Use the on-course water stations. Take small sips frequently rather than gulping a whole bottle at once.
If itâs a training run drop off water bottles the day before!
3. Post-Run: The Recovery
The Recovery Shake: A dedicated mix like SiS REGO Rapid Recovery or a simple pint of Chocolate Milk which has the ideal 3:1 carb-to-protein ratio.
Fruit: A banana or apple to stabilize blood sugar.
The post run meal
Chicken rice & veg the classic runnerâs post-race meal or Jacket potato with tuna or beans for a good mix of complex carbs and protein.
That evening continue sipping water with electrolytes to replace what was lost through sweat, that way youâll be ready to go again the following day đ
