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.