After Dark Tour Sydney 2026 | Science in Sport | Nike

In the half-marathon, especially when you’re running at a challenging pace, carbs are your most important fuel source. They provide energy quickly and efficiently. And they become more important as the intensity goes up. You mainly store carbs as glycogen. These stores are limited. So, over this distance, carb availability becomes an increasingly important factor.

Consistent fuelling should be a feature of your whole program. Regular carb-rich meals and snacks help energise your training, replenish your glycogen between sessions, and support your improvement. Then, on race day, you need to arrive with your carb stores full. And you need a plan for topping them up during the race.

Pre-race carb loading doesn’t just mean having a carb-rich meal the night before. You should up your carb intake steadily over the 24–48 hours before the race, while reducing exertion. You don’t need to eat excessively or have large portions. Stick to familiar meals and snacks, increasing the proportion of carbs in them.

Your final pre-race meal, usually around 2–4 hours before the start, should provide a further source of carbs. Easy-to-digest foods such as porridge and banana, cereal and yoghurt, toast with jam, rice, or pasta work well. Closer to the start, a small carb-rich snack can provide a final top-up.

Practice your carb loading and pre-race routine during training. Your gut can adapt to higher carb intakes over time, so use your longer sessions to find the approach that works for you.

Regular mid-race carb intake provides a continued source of energy and helps you sustain your pace. Energy gels and drinks are a convenient way to achieve this while running. The amount and timing should be personalised, based on your preparation. Taking carbs regularly, rather than waiting until you feel tired, helps maintain energy availability.

Good hydration supports performance, cardiovascular function, and temperature regulation. Your fluid requirements are individual and depend on factors such as temperature, pace, body size, sweat rate, and race duration.

Understanding your own sweat losses helps you develop a more appropriate race-day strategy. This also applies to electrolytes, particularly sodium. Replacing them becomes more relevant when sweat losses are high, conditions are warm, or race duration is longer.

Aim to start the race normally hydrated and drink regularly throughout, according to your individual needs and the conditions. Take advantage of the fluids available on the course. Hydrate early, but avoid the temptation to drink excessively.

An evening race means your nutrition needs to be planned across your whole day. The aim is to maintain your energy levels and carb availability, without leaving yourself feeling too full. Breakfast and lunch should provide a strong carb foundation. An afternoon snack can help maintain your energy and bridge the gap to your final pre-race meal. Continue drinking regularly throughout the day, rather than having large amounts of fluids immediately before the race.

Your post-race recovery is about replacing what you’ve used and providing the nutrients you need to repair and adapt. It’s even more important if you’re returning to training soon afterwards.

Your main nutritional priorities here are carbs, protein, and fluids. Carbs help restore the muscle glycogen you’ve used during the race. Protein provides the building blocks for muscle repair. Fluids help replace sweat losses. A recovery drink is a convenient option while your appetite returns.

You should follow this with a balanced meal a few hours later. Continue the process by refuelling regularly over the next 24 hours. Your post-race reset depends on more than nutrition. Sleep, rest, and active recovery all contribute. Giving your body enough energy during this period supports this process and prepares you for your next training session.

Building a manageable plan, following these before, during, and after steps, is vital for your half- marathon. Proper fuelling will ensure you perform to your potential and enjoy your race more.