Half Marathon Fueling

Podcast
Written By Ali Marty

Season 2 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 79 Half Marathon Fueling for runDisney Races

In this episode of Running to the Castle you’ll learn what to do to fuel for your half marathon.

In general for a half marathon aim for 60-90 grams of carbs per hour you’re racing, starting at the start line.

Options for half marathon fueling include gu, gels, flat soda, gummy bears, pretzels, tortilla chips, cosmic brownies, gatorade, powerade, liquid iv, scratch, pickle juice and more.

Fuel for your future self and if you’re already feeling thirsty or hungry you’re late so definitely drink or eat in that moment.

Space out your fueling throughout the hour to get your 60-90 grams of carbs. I lay out how often and how much to eat in this episode. Spoiler alert: avoid using mile markers as your cue to take in carbs.

Ali Marty

Hi! I’m Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I worked in the typical outpatient clinic with active men and women with orthopedic injuries (shin splints, Achilles tendonitis, muscle and ligament tears, knee pain, IT Band pain, plantar fasciitis, and hip and knee arthritis until 2018 at which point I started Mobile Physical Therapy in Las Vegas, Nevada. Over the past few years I’ve transitioned to helping women running runDisney races after they’ve had an injury and they want to finish strong and enjoy the rest of their runcation.

https://dralipt.com
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