What to Eat Before a Half Marathon: Fueling Tips, Top 20 Foods, and More

Race day is approaching, and you're ready to take on a half marathon. To perform your best, having the right fueling strategy is key. Proper nutrition will boost your endurance, improve recovery, and help you avoid hitting the wall.

This guide covers top fueling tips, a list of 20 pre-race foods, and hydration strategies to help you fuel smarter and run stronger over 13.1 miles.

Half Marathon Nutrition Guide: Fueling for Performance

Training for a half marathon is about more than just logging miles—you need a solid nutrition plan to support your body. Here’s what to keep in mind:

1. Prioritize Carbs

Carbohydrates are your body’s primary energy source. Make complex carbs like whole grains, fruits, and vegetables the foundation of your diet. Before a run, aim for a small carb-rich meal 2–3 hours prior or a snack an hour before heading out.

2. Get Enough Protein for Recovery

Protein supports muscle repair and recovery, especially after long runs or strength training. Include lean sources like chicken, fish, beans, or tofu. If needed, protein powder can help meet your protein needs.

3. Stay Hydrated

Hydration is crucial for performance, recovery, and avoiding cramps. Drink plenty of fluids throughout the day, not just before or during your runs. Electrolytes help replace sodium lost in sweat—options include electrolyte drinks or even pickle juice.

4. Eat Healthy Fats in Moderation

Healthy fats—found in avocados, nuts, seeds, and olive oil—support hormone production and overall function. Avoid excess fats before a run, as they slow digestion.

5. Focus on Nutrient-Dense Foods

Minimally processed foods with essential vitamins, minerals, amino acids, and antioxidants enhance overall performance and recovery.

6. Adjust Your Calorie Intake

As training intensity increases, adjust your food intake to match your energy needs. Listen to your hunger cues to avoid underfueling or overeating.

7. Test Foods in Training

Experiment with different foods and meal timings to find what works best for you. This will help avoid unwanted surprises on race day.

8. Limit Fiber Before Race Day

Fiber slows digestion and can cause GI issues. Reduce fiber 2–3 days before race day to avoid discomfort.

9. Try Mid-Run Fueling on Long Runs

For a half marathon, mid-run fueling can sustain energy and improve performance. Test different snacks or gels during training.

10. Stick to What You Know on Race Day

Avoid new foods or drinks before your race. Stick with what has worked during training to minimize GI distress.

Do You Need to Carb-Load for a Half Marathon?

Full carb-loading isn’t necessary for a half marathon, but increasing carb intake the week before the race can help top off glycogen stores.

• Focus on carb-rich foods without drastically increasing calories.
• Opt for slow-release carbs like quinoa, whole grains, and brown rice.
• Reduce fiber 2–3 days before the race to prevent digestive discomfort.

What to Eat the Night Before a Half Marathon

Your pre-race dinner should be carb-heavy, easy to digest, and familiar. Here are our 10 top choices:

1. Pasta – A classic pre-race meal; keep the sauce simple.
2. Rice and veggies – Balanced and easy on digestion.
3. Brown rice with lean protein – Nutrient-dense and filling.
4. Quinoa salad – Packed with carbs and protein.
5. Bagel with cream cheese – A simple, effective carb source.
6. Toast with toppings – Try egg, avocado, or jam.
7. Noodles or noodle soup – Light and hydrating.
8. Baked potato with light toppings – Avoid heavy fats.
9. Sweet potatoes – Great for slow-burning energy.
10. Dried fruit – A small serving provides quick-digesting carbs.

What to Eat the Morning of Your Half Marathon

Eat 3–4 hours before your race to give your body time to digest. If your race is early, eat 2 hours before and have a small snack 30–40 minutes pre-run.

Here are 10 ideal pre-race breakfast options:

1. Oatmeal – Steady energy release, easy to digest.
2. Pancakes – A fun, carb-rich choice.
3. Granola bar – Great for travel or quick fueling.
4. Banana – Potassium-rich and gentle on the stomach.
5. Toast with honey or jam – Quick and effective carbs.
6. Sandwich – PB&J or turkey and cheese work well.
7. Dried fruit – Provides fast energy without feeling too heavy.
8. Energy bar – Easy, pre-packed fuel.
9. Flapjack – Oat-based and energy-dense.
10. Coffee – Provides a caffeine boost if tolerated (caffeine can also cause GI stress, so only have a morning cuppa if you know your body is fine with it).

How to Hydrate Before and During Your Race

Having a half marathon hydration plan is as important as fueling. Drink water throughout the day and check your hydration levels by monitoring urine color—pale yellow is ideal.

Electrolyte Balance Matters

Sweating leads to loss of sodium and potassium, which need to be replaced.

• Sodium can be replenished with salty foods or electrolyte drinks.
• Potassium is found in bananas, dried apricots, and sports drinks.

Race Morning Hydration

Start hydrating early, preferably a few hours before the race. This allows your body time to absorb fluids and avoid mid-race bathroom trips.

Race Day Hydration Tips:

• Check if your event has water stations along the course.
• Adjust hydration for the weather—hotter races require more fluids.
• Drink small amounts regularly, rather than gulping large quantities at once.

Set Yourself up for Race Day Success

Nutrition plays a huge role in half marathon success, but so does structured training. Having a personalized training plan that adapts to your goals and preferences can make all the difference.

Runna provides tailored training plans for every goal, from your first 5k to an ultramarathon. With built-in guidance on running, fueling, and recovery, you’ll have everything you need to take your performance to the next level.

Ready to train smarter? Download Runna and start your half marathon plan today.