How to Train for a Half Marathon: Fuel Schedules and CrampFix Integration
You’ve trained for months, and now you’re standing at the starting line, your body eager to start moving. You’ve conditioned yourself to run well for long periods, but a question still lingers in the back of your mind: Will you be able to make it for the next 21 km? Running a half marathon is a huge achievement, and there are two things you need to make it to the finish line: proper training and good nutrition.
In this guide, we’ll cover nutrition in half marathon training, covering the American College of Sports Medicine’s guidelines and exploring how CrampFix can help you avoid one of the biggest challenges half-marathoners face: muscle cramps.
How Long Is a Half Marathon?
A standard half marathon is 21.0975 km, or 13.1 miles. You’ll often see half marathons promoted as a 20k or 21k, though the actual distance is slightly longer. These marathons offer a good challenge for distance runners, especially those who aim to run a full marathon one day.
There are plenty of half marathons to run across Australia, with some of the most famous being the Great Ocean Road Half Marathon (23k, slightly longer than standard), the Australian Outback Half Marathon (21.1k) and the Sydney Running Festival Half Marathon (21.1k).
You can find half marathons throughout Australia, whether you want to run along the scenic coastlines or take on more rugged terrains. The views, people, and vibes drastically change at each event, giving you plenty of options to see the country and explore your passion.
How Long Does It Take to Train for a Half Marathon?
That depends on how long you’ve already been running. Experienced distance runners may not have to extensively train; they could just adjust their usual routine to train for the specific marathon eight to 12 weeks beforehand.
If you’ve never run a half marathon before, then you should give yourself three to six months to build the strength, stamina, and endurance necessary to safely complete a 21km run.
As a general guideline, 12-16 weeks is a good training schedule for a half marathon, as this gives you time to condition your body and gradually increase mileage and intensity. First-time runners may need even longer to train, possibly starting as much as six months before the event to work on their conditioning and form to ensure they can safely run and avoid injury.
Half Marathon Nutrition Basics: ACSM Guidelines
The American College of Sports Medicine (ACSM) is an internationally accepted organisation that offers nutrition guidelines for athletes. When you’re learning how to fuel up for long-distance running, the ACSM guidelines offer great insight that can help you stay hydrated and safe on the trail.
Let’s break down the basic nutritional elements the ACSM recommends for endurance athletes:
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Carbohydrates: Consume 30 to 60 grams of carbs (120 to 240 calories) per hour.
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Hydration: Drink at least 177 to 354 mL (6 to 12 oz) of water each hour during an event, but do not consume more than 800 mL per hour to prevent hyponatremia, a condition where sodium levels drop too low.
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Electrolytes: The ACSM encourages athletes to aim for “euhydration,” which involves consuming water with electrolytes 2-3 hours before the event to ensure you’re properly hydrated when you start running.
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Sodium: The ACSM encourages eating salty foods to boost hydration levels and fluid retention.
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Fats: Consume 20% to 35% of your daily calories in fat, focusing on polyunsaturated and monounsaturated fats and limiting saturated and trans fats.
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Protein: 1.2 to 2.0 grams per kilogram of body weight for strong muscle recovery.
Fueling Schedule for Half Marathoners
You should divide your half marathon nutrition into three steps: before the marathon, during the event, and after.
Before the run, focus on fueling your body with complex carbs 2 to 3 hours before the event. Add some small protein in, like a boiled egg or yogurt, and hydrate with an electrolyte formula like Fuel X.
During the run, consume Fuel X every hour or so, ensuring you consume at least 150 to 250 ml of water to stay hydrated. You should also make sure you get enough carbs to keep your energy levels high.
After the race, enjoy a high-protein shake and balanced meal with carbohydrates, proteins, and fats within two hours to restore your energy levels and encourage healthy muscle recovery.
CrampFix Integration for Pain-Free Runs
CrampFix is great at stopping muscle cramps, but it can also help prevent them. Take 15 to 20 ml of CrampFix before your run or any intense training session. You should also keep it handy during the marathon to ensure you always have easy access during the run.
Salt Tablets vs. CrampFix
CrampFix offers rapid relief from muscle cramping by activating sensory nerves to immediately stop the cramp (shuts down overactive nerve signals causing cramp)
Salt tablets only replace sodium, which can be helpful, but it’s much slower acting and less rounded than CrampFix.
Best Electrolyte Drink to Prevent Muscle Cramps
Fixx Nutrition’s Fuel X and Fuel X Pro are premium formulas designed by athletes for athletes. They don’t contain large amounts of added sugar or any artificial flavours. They’re also considered vegan and gluten-free.
Consuming Fuel X regularly during your marathon helps keep your hydration and electrolyte levels balanced. This can prevent the low levels that lead to cramping.
Make It to the Final Stretch With Fixx Nutrition
You’re about to take on a major physical challenge. Give yourself a head start before you’re at the starting line with CrampFix and Fuel X, top-selling products by Australia’s leading sports nutrition partner, Fixx Nutrition.
Learn more about CrampFix if you’re looking for an easy and effective muscle cramp relief for athletes. And if you’re focusing on building a solid marathon nutrition plan, check out Fuel X.
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