What To Eat Leading Up To A Half Marathon

Preparing for a half marathon is not just about training your body, but also ensuring that you fuel it properly. As a seasoned runner who has completed multiple half marathons, I understand the importance of nutrition leading up to the big day. In this article, I will share my personal insights and provide detailed recommendations on what to eat in the days leading up to a half marathon. So, let’s dive in!

1. Carbohydrates Are Your Best Friend

Carbohydrates are the primary source of energy for runners, so it’s crucial to load up on them before the race. Personally, I find that consuming complex carbohydrates like whole grains, sweet potatoes, and brown rice helps sustain my energy levels throughout the entire race. These foods are packed with fiber, which aids in digestion and keeps me feeling satisfied for longer periods of time.

In the days leading up to the half marathon, I make sure to include these nutritious carbs in every meal. For breakfast, I might have a bowl of oatmeal topped with fresh fruits and nuts. For lunch, a whole grain wrap filled with lean protein and vegetables is a great option. And for dinner, I opt for a plate of whole wheat pasta with a protein-rich sauce.

2. Don’t Forget Protein

While carbohydrates are essential for fueling your muscles, protein plays a crucial role in repairing and rebuilding them. Including protein in your pre-race meals is vital to aid in muscle recovery and prevent muscle breakdown during the race. My go-to sources of protein include lean meats like chicken and turkey, eggs, Greek yogurt, and legumes.

To ensure I get enough protein leading up to the half marathon, I incorporate it into each meal and snack. For example, I might have a spinach and feta omelet for breakfast, a chicken salad for lunch, and a lentil soup for dinner. Snacks such as Greek yogurt with berries or a handful of nuts also provide a protein boost.

3. Hydration Is Key

Staying hydrated is crucial for optimal performance during a half marathon. Proper hydration not only helps maintain your energy levels but also aids in regulating your body temperature and preventing dehydration. I make sure to drink plenty of water throughout the day, especially in the days leading up to the race.

Additionally, I try to consume foods with high water content, such as fruits and vegetables. Watermelon, cucumbers, oranges, and berries are excellent choices. These hydrating foods not only provide the necessary fluids but also offer essential vitamins and minerals to support overall health.

4. Practice Portion Control

While it’s important to fuel your body adequately, overeating can leave you feeling sluggish and uncomfortable on race day. To avoid this, I practice portion control and listen to my body’s hunger cues. I aim to have balanced meals that contain a good balance of carbohydrates, protein, and healthy fats.

During the days leading up to the half marathon, it’s essential to avoid experimenting with new or unfamiliar foods. Stick to foods that you know work well with your body and are easily digestible. Your focus should be on providing the necessary nutrients without causing any gastrointestinal distress.


As a runner who has experienced the highs and lows of half marathons, I cannot stress enough the importance of proper nutrition leading up to the race. By fueling your body with the right balance of carbohydrates, protein, and fluids, you can enhance your performance and increase your chances of crossing the finish line with a smile on your face.

Remember, every runner is different, so it’s essential to listen to your body and find what works best for you. Experiment during your training runs to discover the foods that provide you with sustained energy and prevent any digestive issues. With the right nutrition and training, you’ll be well-prepared to conquer that half marathon!