The 60 second guide to Half Marathon nutrition

Nutrition for a half marathon isn’t just about eating a big bowl of pasta the night before the race, proper nutrition starts weeks (if not months) before the big race.
Nutrition for a half marathon isn’t just about eating a big bowl of pasta the night before the race, proper nutrition starts weeks (if not months) before the big race.

Now: Eat a clean diet, practice carb-loading

  • Avoid alcohol.
  • Diet should be 60% carbohydrate, 25% protein and 15% fat.

To practise carb-loading: Two or three days prior to your longest run, start eating more carbs (about 80% of your diet) and less fat and protein. You’ll get an idea of what foods agree and disagree with your stomach, as well as whether this helps to improve your performance.

1 Week before: Make a race plan

  • Pack plenty of snacks, like sports bars, oatcakes and glucose sachets.
  • Taper down your training, let your body recover from weeks of training.

2/3 Days Before: Switch to high-carb diet

  • 80% of your diet should now be carbohydrates.
  • Split food into five or six meals and snacks across the day.

Night before: Don’t stuff yourself

  • Dinner should be relatively small but carb-heavy.
  • Eat earlier so you have lots of time to digest your dinner.

Race morning: Have breakfast

  • Three hours before the start of the race, eat 150g of carbohydrate, a bagel and yoghurt or porridge.
  • Remember to stay hydrated.

During race: Water and glucose sachets

  • Staying hydrated and keeping your blood sugar levels up are paramount to performance.
  • Pick up water before you need it.
  • Have a glucose sachet at 5 and 10 miles.

After race: Rest, re-hydrate, re-fuel, repair
You will be feeling tired, but to avoid any excess muscle soreness and stiffness

  • Take on water straight away.
  • Stretch.
  • Grab something to eat about 30 minutes after you finish the race, carbohydrate heavy to replenish stores and protein to repair muscles.

Paul Davies
Muscle Kitchen

Run Reigate Half Marathon 10k 5k Races

Latest Event Update

It is with a heavy heart that due to the ongoing uncertainty of the COVID-19 pandemic we are announcing that it will not be possible for Run Series to deliver any of our physical events this year – this includes Run Gatwick, Run Reigate and Ride Reigate.

Although not altogether unexpected, this is disappointing for everyone involved. However, our priority, regardless of this pandemic, has always always been for the safety and wellbeing of you the runners as well as our volunteers, partners, charities, staff, supporters and the wider community without any of whom our events would just not be possible. Given that there remains vast uncertainty on how to best safely move forwards we do not feel it would be practically possible, or socially responsible, for us to stage these events this year and deliver a safe, fun and enjoyable experience for all.

This decision has been made in consultation with all local authorities who right now are also unable to guarantee availability of event venues. So what happens now? ​All runners and riders currently registered for our 2020 events will be​ automatically transferred to our 2021 events​ and so there is no action for you to take at this stage. We are working with the local authorities and event venues to finalise the 2021 dates and we will announce these very soon. For further details on transfers and deferrals etc, please take a look at our Q&As. We value your opinion.​ We have been thinking about some exciting things we could potentially do for our runners and cyclists in the coming months until we can once again safely host our large scale events. We’d love your input to make sure we’re on the right track so please complete our short survey below. To say thank you for taking part, you’ll be in with a chance to win one of 3 fantastic top-to-toe On Running kits worth over approx. £300​! We very much look forward to when we can all race again and come together with confidence and lighter hearts doing what we do best – Running as One. Until then we would like to say a very heartfelt thank you for your continued support throughout this time, your ongoing understanding is greatly appreciated.

David Kelly, Race Director on behalf of the whole Run Series Team.

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POSTPONEMENT Q&A's

We appreciate there will be lots of questions and we have tried to pre-empt those with a detailed Q&A’s which you can find here

In the unlikely situation that you cannot find the answer to your query, please email us at info@runseries.co.uk​. Due to a reduced working team we will do our very best to respond to your query within 5 working days.

Why did you decide to postpone the 2020 races to 2021?

We considered many alternative approaches to try and safely deliver Run Gatwick, Run Reigate and Ride Reigate with appropriate social distancing measures. However, after careful consideration, we made the difficult decision to postpone all mass participation events to 2021. Our decision was rooted in the best interests for the health and wellbeing of runners, supporters, volunteers, sponsors, suppliers and all those involved in making the running of these events possible. In addition the continued uncertainty over government guidelines for events significantly reduces the window of time needed to plan and deliver safely our full event experience.

Will my registered place for my event still hold for 2021?

Yes, your entry for your 2020 event will be valid for the 2021 race and will be automatically transferred over to the new date (date still TBC), you do not need to do anything else, we will contact you nearer to the event with all the usual information.

Is there a refund option available for these events?

Organising our event requires a considerable amount of forward planning and expense – and entry fees are used to support these costs, many of which are incurred long before event day. Your entry fees doesn’t only cover on the day costs like road closures, barriers, medals, t-shirts, Policing, medical provision, etc – they also help to cover the up front planning costs which include staff wages, risk assessments, safety measures, consultation with local businesses, supplier fees and licences – to name but a few. For these reasons the Run Series refund policy for all of our events has always been the same, we do not and cannot offer refunds. This is made clear in our ​terms and conditions​ ​– which all runners agree to upon registration.

What if I can’t make the new event date?

As soon as we are able to, we will announce our 2021 dates. If you are unable to make the new date, you will be able to defer your place to the following year, transfer to another of our events or transfer your place to another participant. All of these options will be free of charge.

What happens if my place was allocated by a charity partner?

As your charity place belongs to your charity, any decision about your place must be made by them. Details regarding the potential reallocation of charity places should be discussed with the relevant charity partner directly.

What will happen to the Run Gatwick England Athletics National Championships and Sussex Athletics Championships?

The 2021 Run Gatwick event will retain Championship status for both Sussex Athletics and England Athletics and all elite places will automatically have their entry deferred to the new 2021 event as detailed by Run Series in the coming weeks.

Will there be a virtual event instead?

We are currently exploring options and invite you to complete our survey and have your say. We will take on board your comments and make an announcement regarding this as soon as possible.

When announced, are the 2021 event dates guaranteed?

As much as we would like to, we cannot offer you certainty around rescheduled event dates as there are just too many factors out of our control. In a world that is changing so rapidly on a daily basis, the future is far from certain but we will do our best to honour our commitment to you and deliver a fantastic event experience in line with the government regulations in place at the time.

What happens with my iTAB/PacePocket order?

Your iTab/Pace Pocket order will be carried over to your 2021 event entry.