fbpx

How Do I Fuel My Body for a Half Marathon

 

Have you been struggling with fueling your body properly for a half marathon?  

 

Legs feel heavy, sluggish, or you hit the wall or bonked during your last half marathon?

 

Wondering what nutrition is needed for half marathon training? 

 

In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides half marathon nutrition tips for success!

 

Listen to the Podcast Episode during your next run!

 

 

Watch the LIVE video version of this episode below on YouTube!

We cover all of this and more in this episode!

 

– How do I fuel my body for a half marathon

– What nutrition is needed for half marathon training

– Nutrition before a half marathon

– What should I eat the week before a half marathon

– How many hours before a half marathon should I eat

– How should you fuel during a half marathon

– How many calories should you eat during a half marathon

– What to eat after a half marathon

 

Links and Resources from the show:

 

– Get all of Brooke’s previous episodes on the podcast in one place!

– Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success!

– Listen to my previous episode on How to Eat Like a Runner

 

Are you ready to act and get the guidance of combined injury and nutritional support so you can unlock your greatest potential as a runner like Rachel did?

You will get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching + Nutrition Package…  

 

Get the support, structure, and accountability from myself as your running physical therapist and coach as well as have Brooke as your running registered dietitian with personalized easy to follow plans tailored to your unique needs and busy life. 

 

This includes:

 

  •   All that our signature Healthy Runner coaching program offers with customized strength training for running and detailed run plan but also
  •   1 60 minute initial session with Brooke
  •   2 30-45 minute follow ups with Brooke
  •   Fill out a detailed nutrition intake form.
  •   Track food for 1 week
  •   Sessions with Brooke include specific guidance on fueling based on your food log and address questions.  Not a meal plan (1 cup of rice, chicken, etc.)
  •   Provides you with a meal pattern (not a meal plan telling you exactly what to eat) because this is not a diet, she provides you the tools that you will need to do it on your own long after you are done working with Brooke (long term change just like I provide from an injury perspective in helping to prevent that next injury) and that is why I love working with Brooke as a collaborative team
  •   Access to nutrition for runners course
  •   Get snack guides
  •   Meal planning guides
  •   Guidance on pre, post, during workout fuel.

 

You heard what Rachel experienced working with myself and Brooke and you can too!

Nutrition Blueprint: Run Your Best!

https://learn.sparkhealthyrunner.com/nutrition

This Episode Sponsored By:

A big thanks to ucan for your support for this episode!

 

If you have seen any of my selfies from my long runs on social media, you know that I am always maintaining my half marathon training spark because I use Energy gels from UCAN.

 

Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.

 

Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! 

 

Connect with Dr. Duane:

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

 

 

Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!

 

Related posts

Heat Acclimatization for Running
06.05.2024

Have you struggled to run in the heat?  Do you have an upcoming race that will be run in hot conditions?  Would you like to know how better to acclimate your body for running in the heat?   If you’re looking to kickstart your summer running and adapt to the heat, Dr. Mani Alavi has… View ArticleRead More

SPARK Your Sole Virtual Race Series
06.10.2020

Registration   Have you been struggling to get the motivation to run consistently?  Spark off your summer and get back your running fitness with this special race series! In the wake of COVID-19, SPARK Physical Therapy and Lift Your Sole are collaborating to coordinate a virtual race series to keep you motivated and running this… View ArticleRead More

Hip Pain in Runners with Dr Christopher Segler from Doc On The Run Part 2
01.11.2021

In this week’s episode, we have part 2 of “Hip Pain in Runners” from the Doc On The Run Podcast with Dr. Christopher Segler. I was privileged enough to be able to share my story on his podcast!  The episode with Dr. Segler was so long that we had to cut it into two parts…. View ArticleRead More

“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

Sign up for our weekly blog and podcast in order to help you maintain a strong mind, strong body, & just keep running!