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87. Your Half Marathon Meal Plan · Eat More Carbs | A Period Recovery Podcast

0:00
I think one of my biggest tips for runners that are in longer
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races, whether it be half marathon or marathon, is to like
0:06
really slow down and take advantage of the water and
0:08
fueling stations. Like I promise, slowing down
0:11
during those stations to adequately fuel and to hydrate
0:14
is not going to be what makes or breaks a Boston qualifying time.
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Like it's going to help you. Hello and welcome to the Eat
0:24
More Carbs podcast. My name is Jenna Fischer and I'm
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joined by my Co host Riley Beatty.
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We're both dietitians and each Tuesday we are sharing all of
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our easy and simple sports nutrition tips to help you level
0:34
up your performance as an athlete.
0:35
If you're loving the Eat More Carbs podcast, subscribing
0:38
rating and reviewing the podcast really helps other athletes like
0:41
yourself find us so that they can Start learning about fueling
0:43
for performance. We know there's a lot of
0:45
nutrition advice out there and as your go to podcast for sports
0:48
nutrition, it can help spread the knowledge of what we're
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sharing on today's episode to help other athletes avoid
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nonsense nutrition advice. We hope you enjoy today's
0:55
episode. Riley, what's your high in low?
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I'm going to start off. With my high, I'm currently
0:59
training for 1/2 marathon that will be in November.
1:03
Totally have the running bug. It's definitely, you know,
1:05
cutting into my productivity. I was talking with another
1:08
dietitian online earlier today and we were chatting about how
1:11
like, we didn't really want to work, all we wanted to do is
1:13
run. Because my race is in about a
1:15
month and a half, my runs have started to get a lot longer on
1:18
the weekend since I've increasing my mileage.
1:20
It's actually been really fun because now Charlie is 8 months
1:23
old and Robbie, my husband, has been riding a bike alongside
1:28
when I'm doing my longer runs and we put Charlie in like a
1:31
little burly so I don't have to push her stroller.
1:33
But we are doing like group long runs.
1:36
So he'll bike next to me or he'll bike behind me.
1:39
It's just like a fun little family adding that we're having.
1:41
So that's my high. That's what happening on the
1:43
weekends. My low is also related to the
1:45
situation on our first family, adding our first long run.
1:49
Robbie rides his bike behind me. You and I have talked about
1:51
before. I'm so impressed that you and
1:53
Nolan run together because if Robbie and I ran together, we
1:55
would end up in like a fighting match because we were both so
1:58
competitive. On my previous like weekend run,
2:01
I stopped to eat my fuel and drink my water about 3 miles.
2:06
And that was like the first time that I was going to fuel on my
2:09
run. And Robbie was like why are you
2:11
walking? It is not time to walk right
2:14
now. And I said excuse me Sir, I am
2:16
fueling. And he's like, you want me to
2:18
run like 3 miles? And I was like, no, I am fueling
2:21
right now at my three mile point because at mile 7, mile eight,
2:24
mile 9, I'm going to be needing to tap into that fuel.
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Do not mess with me. I'm a sports dietitian.
2:30
I just thought it was really funny because he, you know, he's
2:32
my husband. He hears me talk about this all
2:33
the time. And then he's still like shocked
2:36
that I was walking or fueling. And it's just, there's lots of,
2:39
I guess misconceptions out there when it comes to fueling in the,
2:41
in the running world. And luckily we're going to be
2:43
talking about that today. I think one of my biggest tips
2:45
for runners that are in longer races, whether it be half
2:48
marathon or marathon, is to like really slow down and take
2:51
advantage of the water and fueling.
2:54
Like I promise, slowing down during those stations to
2:56
adequately fuel and to hydrate is not going to be what makes or
2:59
breaks a Boston qualifying time. Like it's going to help you.
3:02
So I love it. I love that you stopped.
3:04
And I can totally see your husband being like, why?
3:07
What are you doing? Come on, we're supposed to be
3:09
going. That's actually something that
3:11
you have really helped me with and you have shared because in
3:14
my past races I would have never stopped to drink some water, eat
3:18
some fuel. And I've started doing that.
3:19
And yes, you know, it takes a couple of seconds to slow down,
3:22
but at the end of it, you're going to be feeling so much
3:25
better if you, you know, lookout for yourself in the beginning.
3:28
Yep, exactly. Taking those three to five
3:30
seconds to slow down, take a sip of water or to take a gel or
3:33
whatever it is, is going to be a lot shorter of a time if your
3:36
pace drops from a 750 all of a sudden to a 930 because you
3:40
didn't. Fuel exactly, super excited that
3:42
we're chatting about that, but before we do, what is your high
3:45
and your low? Interestingly enough, I guess my
3:47
high is also running related. Love to go on a long run on the
3:51
weekend mornings like Riley mentioned, my husband and I run
3:53
together and that's something that we just enjoy doing early
3:56
morning on Saturdays and unfortunately it's just been so
3:59
hot that we haven't been able to go out and do that.
4:01
But we had a weekend where it was a lot cooler.
4:03
It was going to be like in the 70s in the morning.
4:05
So we went out. We still had a longer run and so
4:07
that was so enjoyable and it just made me kind of like get
4:10
that itch to run again outside because running on the
4:12
treadmill, gosh, for me it's just so hard running a treadmill
4:15
miles is like triple the mileage.
4:16
So don't love that so much after we had this lovely run together.
4:21
This is my low. My husband was like, I'm gonna
4:24
make us dinner tonight. And I was like, perfect.
4:26
Like we can go to Whole Foods, We can get some ingredients.
4:28
Like we can do whatever you want because you're cooking.
4:30
And I don't have to, which is great.
4:32
I love to cook, but it's always nice when someone else is doing
4:34
it for me. We go into Whole Foods and my
4:36
husband's like, let's make fish. And I was like, OK, you're
4:39
making fish. That's great.
4:40
I don't like cooking fish because I don't like the way
4:42
that smells when I cook fish. So I always do it like in the
4:45
air fryer, in the oven. And my husband decided he was
4:48
gonna cook it on the stovetop. And I was like, great, I'm not
4:50
cooking. It doesn't matter.
4:51
But it still matters because it is now today is Wednesday and we
4:55
ran on Saturday which means he cooked Saturday night and my
4:58
house still smells like fish. And Riley, I am not kidding you.
5:02
I have scrubbed my kitchen like three times to try to remove the
5:06
fish smell and every time I walk into my kitchen I'm like I still
5:10
smell it. So it was a delicious dinner,
5:12
but it is a lingering smell that I do not love.
5:16
And it was. So good, but the smell.
5:23
Riley and I are both running 1/2 marathon pretty soon.
5:25
So we thought it would be fun to give you an update each week
5:28
about what we're doing for our training, how our training is
5:30
going, Just kind of like fun tidbits about Riley and I's
5:32
running journey right now, which we've been sharing a lot of on
5:35
the Eat More Carbs podcast. So each week we're just going to
5:37
be providing quick updates about where we're at in our personal
5:41
running experience training for half marathons right now.
5:43
So Riley, where you at? When you say soon, you mean in
5:46
three days and I'm freaking out about it.
5:49
I actually, not to go on for a tangent, but I actually got my
5:53
like corral number because you put in your estimated time and I
5:56
got my corral and I'm in corral B.
5:58
And I don't know how I feel about it because I'm like, I
6:00
should be in corral A Like I'm like my competitive like inside
6:03
is like you need like you should be in corral A.
6:05
And it's like Riley, you're not anywhere close to being in
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corral A. This is your first race
6:09
postpartum. So I have lots of mixed emotions
6:12
on training this week. I had a pretty bad training week
6:16
this past week. Charlie was sick, I was sick, I
6:18
got my flu shot. I was kind of down and I was a
6:21
little upset about kind of everything that had been going
6:24
on because I have been training for this race for about four
6:27
months and this is my first race postpartum.
6:29
So I've been really looking forward to it.
6:31
And again, I have lots of mixed emotions and I was like, I've
6:33
been training for this for, you know, four months and then the
6:36
last two weeks of my training block are going to throw me off.
6:40
But I was able to kind of get back on track this past weekend.
6:44
I 9 miles on Sunday and then I have two more runs until my race
6:48
which is this upcoming Saturday which really excited about.
6:51
South taper week. Taper Week.
6:53
Which is unfortunate because I got new running shoes and I also
6:57
got a Garmin because I have just made running my entire
6:59
personality now and all I want to do is run but I can't run so
7:04
tape a week right now. What shoes did you get?
7:06
I'm just, I'm a Hoka girly. I'm not super serious about
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running. I have really bad knees.
7:11
So I'm a Hoka Clifton girly. It's kind of the the shoe that I
7:16
like. In the past marathons that I've
7:18
ran or the past races I've done, I've always had knee problems
7:21
and I haven't had any knee problems like knock on wood
7:24
right now. So I don't know if it's the
7:25
shoes, I don't know if it's the training.
7:27
I don't know if it's being the postpartum, but I'm really
7:29
excited to be able to go into this race without any knee
7:32
issues. Hopefully no knee issues, but
7:34
for all the girlies out there that also maybe have some knee
7:36
issues or just retired soccer players getting into running,
7:39
we're going to link Riley's running shoes and her new
7:41
Garmin. Can we do that?
7:42
Yeah. OK, cool.
7:43
We'll link that all in the show notes because we want to share
7:45
that with you because I love a good shoe rack and I'm always
7:48
looking for shoe recommendations from other people that have
7:50
tested them out. So we'll link all of that.
7:52
Also so excited about the Garmin because now with our RBSN like
7:56
private platform, we can link the Garmin into the platform.
8:00
So if you are one of our RBSN clients who are listening right
8:02
now, we have this new capability where you can link your Garmin
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into your concierge nutrition program.
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So very, very excited about that.
8:10
So cool. What?
8:10
About you Jenna, how is your training going this week?
8:13
So my race is in January, so I'm kind of at the forefront or the
8:16
start of my training block for this specific half marathon.
8:19
And my number or frequency of runs is increasing this week.
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So typically when I'm training, I try to do about 3, maybe four
8:27
runs a week mixed in with some weight training, resistance
8:29
training and things like that. So this week I'm doing 2 days of
8:32
both running and resistance since training in two days of
8:35
just running, which I'm really looking forward to because those
8:37
just running days are a little bit longer and I really love a
8:40
long run when it is cooler outside.
8:42
That makes running outside so enjoyable.
8:44
I'm at like that perfect point of training where it's just like
8:46
super, super enjoyable. What is your weekly mileage
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looking like right now? 3 miles on my days that I lift
8:52
and run and then I'll probably do a five mile and then
8:56
somewhere between 8:00 and 10:00 depending on what comes up this
8:59
weekend. I haven't set the specific
9:01
number yet and it's also just like I like to keep that longer
9:03
number on weekend flexible just because I don't know how my body
9:06
is going to feel going from three days running to four days
9:08
running. I love.
9:09
That point of training, like I love the distance that you're at
9:11
right now. I think the half is just like
9:13
such a fun distance and you can do other things like while
9:16
you're training for it. And I love that like 3-5, maybe
9:20
like another like 2:00 to 4:00 if you're doing four runs a week
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and then that longer run in the weekend.
9:25
I just, I love that time, that part of the training block.
9:28
It's so fine. It's just so, it's so enjoyable.
9:30
Well, the really cool thing is that in today's episode we're
9:32
talking all about 1/2 marathon on fueling plan and walking
9:35
through when and what to use to fuel in order to perform your
9:39
best during your half marathon. As always though, if you have
9:42
specific questions for Riley and I, just reach out, but we hope
9:44
you enjoy this episode. Well, I'm super excited because
9:50
I'm personally running a half like I've talked about and we're
9:54
going to be talking a lot about half marathon feeling and half
9:57
marathon nutrition today. You being the running
9:59
specialist, I have so many questions for you and I know our
10:01
runner clients that are listening also have those
10:03
questions as well. So what we're going to be doing
10:05
today is kind of just walking through a mock feeling plan,
10:09
kind of talking about like a feeling timeline.
10:11
This is something that we do with a lot of our clients and a
10:13
lot of our athletes, but we're going to be building out a
10:15
fueling timeline for a 7:00 AM. Race.
10:18
Yeah, I think think that this is something that a lot of people
10:22
are kind of can get really, I don't say like in their head
10:25
about, but maybe that's the best way to say it.
10:27
If we kind of like dial it in and make sure that everything
10:30
works how it's supposed to, it can seamlessly fit into a race
10:34
strategy to help you improve a PR, to help you qualify for an
10:38
event or to even just make sure that you're running that race
10:41
without any GI side effects. So it's really, really
10:43
important. And so I get that people put a
10:45
lot of emphasis on it, but we can we can make sure that it
10:48
works really well for you. So if race time is at 7:00 AM,
10:51
all of this like that we're talking about is obviously kind
10:54
of hypothetical, but we would make sure that first, each
10:56
runner has a good fueling foundation.
10:58
So we're working on making sure that we're adequately fueled
11:00
through training, that we're thinking about things as far as
11:03
like testing things out on our stomach and making sure that
11:05
we're not introducing any new, any spicy foods the night before
11:08
the race. So that would be something that
11:10
we kind of talked about too. But as far as like an early
11:12
morning race start time, this can be tricky because 7:00 AM
11:15
start time is early. That means likely we're getting
11:18
to the race maybe 20 to 30 minutes beforehand, depending on
11:20
what type of a runner you are or potentially you're even the type
11:23
of person that has a little bit of commute to get to the start
11:25
line. So if you aren't staying, you
11:27
know, right by the start line, you might have to drive there,
11:29
you might have to park or something like that.
11:31
You might need to a lot for time for traffic and stuff like that.
11:33
So we could be eating breakfast as early as two hours before
11:37
that start of the race, which is kind of a long time to think
11:41
about like eating something that feels good and gentle on our
11:43
stomach and the start of our race time.
11:45
So if we do have that longer period of time in between the
11:49
first time that we're fueling in the morning and breakfast is
11:51
going to be something that we're familiar with, something that
11:54
we've practiced with fueling, likely something lower in fiber,
11:56
lower in fat, lower in protein. But that's not going to stick
11:59
with us maybe that full two hours that we're waiting until
12:02
we start that race. So my recommendation is always
12:04
in that time after we've had that great breakfast is to have
12:07
something in addition to that. A lot of times I'll recommend
12:09
some type of a sports drink because it's easy on the
12:11
stomach. It's also helping with our
12:13
hydration, which is a good thing, and it's getting a little
12:15
bit of carbohydrate. The other thing that we can do
12:17
too is some type of a gummy candy.
12:19
Choose something like that. That's just some simple
12:22
carbohydrates. As we get closer to the start of
12:24
the race, if we've had a little bit of time in between when we
12:26
had our breakfast and the start of the race.
12:27
There's a lot of great information in there.
12:29
What is an example of a easy to digest breakfast?
12:32
You talked about having that two hours.
12:33
Before I love an oatmeal with maybe a little bit of banana or
12:37
some berries on there. I love a frozen waffle,
12:40
obviously toasted, a little bit of maybe peanut butter and some
12:42
honey on there. English muffin, same thing.
12:45
So it really just depends on the person.
12:46
Some people really tolerate oatmeal really well, other
12:49
people that might be a little bit too much fiber.
12:51
It just kind of depends on the runner, which goes back to these
12:54
are things that we've tried before and add things that we're
12:57
adding into those breakfasts too.
12:58
So I wouldn't ever recommend somebody do a toaster waffle
13:01
with peanut butter and a little bit of honey if they'd never
13:04
tried that before. Those are going to be the things
13:05
that we trial on your weekend runs leading up to the actual
13:09
race, but definitely something a little bit higher in
13:11
carbohydrate. What would you tell the
13:13
individuals listening or the runners listening who are like,
13:16
that is way too much food? I think this is something that
13:19
we say all the time and something that I have said to so
13:21
many other runners and that is the stomach as a muscle.
13:24
We can train a muscle. So of course this isn't the
13:26
first time that you're having this food and it's not the first
13:29
time that you're having this volume of food before you run.
13:31
When we're training, we're not only training you're running,
13:34
we're training your stomach as well.
13:36
So that includes the pre training fuel.
13:39
So we want to test that out before a race day and see how it
13:43
works. And of course, that means that
13:44
we do run a risk on some training runs that we might not
13:47
be feeling 100%, but then we don't have to mimic that feeling
13:51
on race day. And we've kind of eliminated
13:53
that as one of our choices. So of course, there is some
13:55
trial and error. There are some things that like
13:57
we're going to lean into more like more carbohydrate before
14:00
the race, before training. But those are things that we've
14:02
had before and those are things that we've prepared you to be
14:05
able to accept the morning of race day.
14:07
If you are someone that has a little bit of a nervous race
14:10
stomach, like the nerves really get to you and which is totally
14:13
like totally normal and something that I fall into as
14:16
well. And even though we've practiced
14:17
this volume and this exact food before, it's really, really hard
14:21
to consume it. That's when I always go to like,
14:23
have a backup, have a Plan B, have some type of a liquid fuel,
14:27
have something that's really high in maybe carbohydrate
14:30
that's really, really small to take in just as a backup plan to
14:34
those things because we just don't know.
14:36
And that's kind of the unpredictability of running that
14:38
we have to be as prepared for as possible.
14:40
So I always have extra Gatorade in my room if I'm staying at a
14:43
hotel or always have extra Gatorade in my house the morning
14:46
of a race to make sure that I have Plan B in case my stomach
14:50
is just like, hey, Nope, absolutely not.
14:52
We can't do anymore, you know, volume of food and I know what
14:55
type of or amount of carbohydrate that my body needs
14:58
prior to a race. So I can kind of supplement that
15:01
if I'm needing to. So glad that you started with
15:03
the breakfast portion because there is so much marketing
15:07
around gels and yes, fueling during is really, really
15:10
important, but I feel like it's been kind of lost in translation
15:13
where people are so focused on like gels and the timing of gels
15:17
during their runs that they're neglecting that pre run
15:21
breakfast and that pre run fueling.
15:23
Yeah, absolutely. And like you said, super
15:26
important to include intra run fuel, especially on those longer
15:29
runs during your longer races. But that doesn't even
15:32
necessarily need to be a gel. It can be something else too.
15:35
Like I had a runner that loved to eat nerd gummy clusters, so
15:38
that's what we did. And those things can be changed.
15:41
So if gels don't sit well with you or if they're not something
15:44
that you can take well while running or whatever, it is like
15:47
those intra run things can be popped out too.
15:50
It doesn't have to be a marketed specific running product in
15:53
order for you to have a successful intro run Fuel.
15:55
The marketing is so good it. Definitely comes along with kind
15:58
of the culture of running, I think, but it's not a definite,
16:00
it's not it's not the only thing that you can use during a run to
16:04
be successful with helping you get some fuel in.
16:06
Yeah, I personally like actually like a gummy candy and I've
16:10
shared this with you, I believe and I've shared this with
16:12
others, but I actually like a gummy candy.
16:14
It just has a better mouth feel for me.
16:16
And also research supports if you do like a oral mouth rinse
16:19
with a carbohydrate. So sometimes if I'm like a
16:23
little nervous about my stomach, I can like suck on the candy and
16:25
then get rid of the candy. But I've kind of stimulated some
16:28
of that, the physiological benefits of having the
16:31
carbohydrate without actually consuming the carbohydrate.
16:34
Yeah, I also feel like gels can sometimes be really hard because
16:37
typically you're taking it kind of all at once.
16:39
Like you're not going to take half of it and then take another
16:42
half later. Like you're taking that whole
16:44
thing at once, which can also cause maybe for some people a
16:47
little bit of uncomfortable stomach side effects.
16:50
And the other thing I think you have to be cautious with gels
16:52
too, is that some of them are caffeinated.
16:53
And for some people, they can take caffeine really well and
16:56
that that's great. But for others that might affect
16:59
them in a way that maybe they don't love how it feels.
17:01
Those are things to be cautious of.
17:02
And again, other reasons to look into other options for fueling
17:06
during race and to also test out all of your options before the
17:09
race as. Well, no matter if you are using
17:11
a gel or if you're using a Demicani or using some liquid
17:13
energy through the form of Gatorade, what are you looking
17:15
for in that inter run fuel? Higher amounts of carbohydrate
17:19
for sure, because that's what our body is going to be using
17:22
during the race. I always try to recommend that
17:24
you take a couple sips of water with it too.
17:26
That just is something to help continue our hydration.
17:29
A lot of times we want to pass through fueling stations or a
17:32
water station. It's so, so, so important that
17:34
you stay up with your hydration during a run.
17:37
Dehydration can cause so many issues for runners and for
17:40
athletes. So when you're taking in your
17:42
fuel, also take in some hydration as well to kind of
17:44
pair those things together. It also can sometimes help with
17:46
like washing it down South. I always like to make sure we're
17:49
taking both some carbohydrate and some fluid, and those are
17:52
probably the biggest things that I'm looking for.
17:54
Based on your recommendation, we're eating breakfast about two
17:57
hours before high carbohydrate. Simple on the gut, easy to
18:01
digest. We're having some simple
18:02
carbohydrate before our 7:00 race.
18:05
When should we start fueling and hydrating during our race?
18:08
That's a great question. I really love to look at time
18:11
markers for fuel. I typically like to start fuel
18:14
during a race about 30 minutes in and aiming for about 25 to 30
18:19
grams of carbohydrate at that point and then spacing it out
18:22
afterwards kind of along that same cadence.
18:25
If your race is longer, that amount might increase too.
18:28
So I know we're talking specifically about 1/2 marathon.
18:31
So we might be fueling taking something in around let's say
18:35
that like 30 minute mark, maybe again at 60 minutes, then again
18:39
at an hour 30 and then two hours.
18:41
So that's kind of the recommendation I would say for
18:44
for 1/2 marathon. What about hydration?
18:46
Does that follow that same time stamp?
18:49
I encourage hydration more frequently.
18:51
I would say that taking sips when you feel thirsty for sure
18:55
if you can. And then I usually recommend
18:57
every single time that you are offered fluid on a course to
19:01
take at least a sip. And then if you're the kind of
19:03
person that needs like very clear reminders or markers as
19:07
far as when to hydrate, to make a goal of about every two miles
19:09
to take a sip or two of water. Is that including sports drinks
19:12
and electrolytes or is that just water?
19:14
You can do both. It depends.
19:16
My biggest thing would be to to try to take one to two big sips
19:19
of water as best you can every two miles to try to help with
19:23
hydration. But if you can tolerate more
19:24
than that, or you like to do more than that, cool, let's do
19:27
it. So we've talked about before the
19:29
race, we have what we're doing during the race.
19:32
What about afterwards? After a race can be pretty
19:34
hectic. You might not be able to get
19:36
back to your car for multiple hours.
19:37
You might go to the festival. Random products are going to be,
19:41
you know, put into your hands. You're going to get your metal.
19:43
Let's talk about our post run fueling.
19:46
Yeah, typically most of the time I feel like when you're going
19:48
through that line, they're offering some type of hydration,
19:51
whether that be water or a sports drink, definitely grab
19:54
that. And then usually there's either
19:56
like a banana or some type of high carb granola bar.
19:59
I say grab both if you can, but if you can only grab one,
20:02
definitely pick something up and try to get that in as soon as
20:05
possible because a lot of times we're very depleted at the end
20:08
of the run. We might be a little bit
20:10
dehydrated. So pairing together again some
20:12
carbohydrates and some fluid post run is kind of going to
20:15
help that kick start that recovery and then as soon as
20:17
possible, whether that be, you know, after.
20:19
You get back to your car after you get back to your house or if
20:21
you're going to lunch or brunch afterwards.
20:23
Making sure that you're following some type of a race
20:25
day plate, with a primary portion of your plate being
20:28
carbohydrates, but still incorporating some protein and
20:31
color on the plate as well. Does timing matter on that?
20:33
We want to try to refuel and make sure that you're hydrating
20:36
as soon as possible. But there's nothing that says it
20:39
has to be done within 30 minutes or within two hours or anything
20:42
like that. But the sooner that you can
20:45
start the refueling process, that helps with the recovery
20:48
process as well. So I never would recommend that
20:50
you go, you know, five hours or, you know, try to prolong your
20:54
refueling, do it as soon as you possibly can.
20:56
I know for some people, after they run, they really have a
20:58
diminished appetite. So if we can work in some liquid
21:01
fuel or liquid calories right after, like let's prioritize
21:04
that before they sit down for a meal.
21:06
So it really just kind of depends from person to person.
21:09
But my recommendation is always to try to start that refueling
21:12
process as soon as your body lets you, for soon as you're
21:15
able to. I like it.
21:16
So it sounds like getting in those simple carbohydrates that
21:18
are going to be provided after the race as soon as possible and
21:21
then a meal as soon as possible, but will probably be, you know,
21:25
one to two hours later realistically.
21:26
Definitely hard to get the meal in really quickly, so take
21:30
advantage of whatever snacks they're passing out at the end
21:32
of your race. Or bring your own.
21:34
Oh yeah. Absolutely.
21:35
Thank you so much for sharing all of your advice.
21:38
I've learned so much and preparation for my race that's
21:41
coming up very soon. Any other tips or tricks or
21:45
advice that you'd give to runners?
21:46
Maybe some of those individuals who have never run A half
21:49
before. I think always my biggest one is
21:51
never be afraid to walk, slow down, take advantage of any
21:55
fueling and hydration stations that are along the course.
21:59
If you are unfamiliar with the type of fuel that they are
22:02
handing out during the race, please don't take it.
22:05
Don't have that. Be the first time that you are
22:06
experimenting with a new gel in your routine.
22:09
Bring your own intra run fuel. If you do not plan to take what
22:12
they are offering and if you are familiar with what they're
22:15
offering, great, you can take that.
22:17
But always carry some on your yourself too because you never
22:20
want to be in a situation where let's just say they've run out
22:23
of what they planned to pass out and they don't have what you
22:26
were anticipating them to have a mile 6.
22:28
So always have a Plan B. Never try something new in the
22:32
middle of a race and take advantage of those.
22:34
Fueling stations would probably be the biggest things that I
22:37
would say are commonly overlooked from first time half
22:40
marathon runners. Amazing.
22:42
And also something I'm going to add really quick too is it's not
22:45
just about your feeling on your race day was something that you
22:48
talked about at the very, the beginning was making sure that
22:50
you have a strong feeling foundation and that means
22:52
practicing your feeling leading up to race day.
22:54
That's something that we do with a lot of our runners and a lot
22:57
of our athletes at RBSN. So definitely reach out if you
22:59
have questions about your race day, fueling or if you want to
23:02
individualize plan during your training runs and leading up to
23:05
the big day. If you do have questions for
23:06
Riley and I, our inboxes are always open.
23:08
You can find us on Instagram. You can find Riley at easy dot
23:12
sports dot nutrition and you can find me at Jenna dot Fisher dot
23:15
nutrition. Thank you so much for listening
23:17
to this episode of the More Carbs Podcast.
23:19
Please make sure you rate, subscribe, and review.
23:22
And as always, remember to eat more carbs.