"Without following a program specifically designed for the half marathon, you run the risk of being under or overtrained, and both could potentially lead to injuries and an unpleasant race day." While many runners can make it through a 5K or 10K without a formal plan, the strain 13.1 miles puts on an untrained body is not healthy—or fun. Start slow; you need to train your gut (and your palate) to handle fuel on the run. In general, runners need to add in 30 to 60 grams of carbohydrate each hour that they are running longer than 75 For a detailed post on walking a half marathon, check out: Can you walk a half marathon in 4 hours? Athlete #2: Hailey. Hailey is an active individual with a few extra pounds she would like to shed. She is a casual runner and would like to run a half marathon race and get in better shape. She can almost run the distance of a 5K without stopping. Matt Trappe. “In general, eating and drinking slowly during a race is helpful at preventing gastrointestinal distress,” Singh says. Sipping and nibbling slowly allows your gut to absorb For example, after a morning run, use your breakfast as your recovery meal, which should include carbs plus 15 to 25 grams of protein, says Kasparek. If you’re running in the afternoon, instead lFLHMq. Fuel Early and Often During the Race. No matter how much you eat the night before a half marathon, you will still need to take in carbohydrates during the race. Whether you use gels, chews, or sports drink, 30 to 60 grams of carbohydrates per hour will help you race your best. If fat loss is your goal, there’s no benefit to running without eating. Plus, if you are sluggish or lack energy because you have not eaten, you will likely burn fewer calories because you will not be able to maintain the intensity or duration that you could otherwise achieve if you were well-fueled for your workout. GET IT NOW. Or, if you want to do it yourself, here are the steps to take: Step 1: Calculate your total calories burned. 120 calories per mile is about right for most runners. Step 2: Calculate percentage of calories burned from fat and carbohydrates. This is a reflection of intensity. Half marathon training is challenging. No matter how experienced you are, running a half marathon distance (13.1 miles) is a huuuuge achievement, and crossing the finish line after all your 3 cups white rice: 160 grams carbohydrate. 1 medium sweet potato: 24g. 1 large white potato: 63g. 3 ounces plantain chips: 54g. 1 cup apple juice: 27g. 1 tablespoon honey or maple syrup: 17g. In other words, you’re going to have to eat a lot of carb-dense food. It would be a lot of carb-dense food no matter how you were getting it – there

can you run a half marathon without eating