Get your half marathon nutrition right and run your best 21.1km. This guide covers everything from pre-race fuelling to race-day strategy and recovery.
For most recreational runners, a half marathon takes between 1 hour 30 minutes and 2 hours 30 minutes to complete. That's long enough for nutrition and hydration to play a decisive role in your performance — but short enough that the strategy is simpler than a full marathon. Get it right and you'll run freely to the finish. Get it wrong and those final 5km will feel much longer than they should.
Your body primarily uses glycogen — carbohydrates stored in your muscles and liver — as fuel during a half marathon. Glycogen stores last approximately 90 minutes at race effort for most runners. If your finish time is likely to exceed that, taking on carbohydrates mid-race becomes a smart strategy rather than an optional one.
In the 24–48 hours before your half marathon, increase your carbohydrate intake to top up glycogen stores. Pasta, rice, bread, oats, and bananas are all excellent choices. Reduce fibre and high-fat foods to minimise GI distress on race day. Stay consistently hydrated — pale yellow urine is your target.
Eat a carbohydrate-rich meal 2–3 hours before the start. Aim for 1–3g of carbohydrates per kilogram of body weight. Classic options include oats with banana, white toast with honey, or rice cakes. Avoid high-fat, high-fibre, and spicy foods. Always test your pre-race meal in training — never experiment on race morning.
If your target time is under 1 hour 30 minutes, you likely won't need any fuel during the race — a good pre-race meal and hydration at drink stations will be sufficient. If you expect to run for longer than 90 minutes, take 1–2 gels or chews starting at around 45–60 minutes. Wash them down with water, not an electrolyte drink, to avoid overloading your gut.
Drink water at every drink station from early in the race, even if you don't feel thirsty yet. In warm conditions — common during Australian autumn races — electrolyte tablets or drinks help replace sodium lost through sweat and can prevent cramping in the final kilometres.
Within 30–60 minutes of finishing, consume a mix of carbohydrates and protein to kickstart muscle repair. Chocolate milk, a banana with a protein shake, or a balanced meal with lean protein and rice all work well. Continue eating and hydrating throughout the rest of the day — your body will be actively repairing for the next 24–48 hours.
Your gut is a trainable organ. Run through your full race-day nutrition routine — including the pre-race meal and any mid-race gels — during your longer training runs. By race day, the routine should feel settled and automatic, leaving you free to focus on running.
Visit Superrun for a curated range of race-day nutrition products, including gels, electrolyte tablets, and recovery supplements trusted by Australian runners.
