Training Guide: Running a Half-Marathon

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Pages in this Story:

Yes, You Can Run a Half-Marathon!
Cross-Training, Hill Workouts, and Speed Intervals
Get in Gear: Basic Running Equipment
The Truth About Carbo Loading
Race Day: Warm-Up Workout
Race-Day Tips from the Pros
Outfit Yourself: Race-Day Emergency Kit

The Truth About Carbo Loading

Does all that pre-race pasta really buy you extra oomph at the starting line? "The trick is to pack in carbs throughout training -- not just the night before," says Nancy Clark, RD, author of Nancy Clark's Food Guide for Marathoners. The harder you train, the more carbs you'll need to boost muscle stores of glycogen (aka runner's fuel).

"Eat a meal with carbs and protein within an hour after each long run," Clark says. "And starting two or three days before your race, consume three to five grams of carbs per pound of your total body weight per day." Top off your tank an hour or so before the race with carbs that settle easily, such as a bagel with a little bit of peanut butter.

Next: Race Day: Warm-Up Workout

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grey_jillian wrote:

Thanks for the tip. Im looking forward on running back again next week. Hopefully this helps in making me get back to shape. By the way, i would like to share a great website for running, http://runninggizmo.clan.su.

1/7/2011 10:40:56 AM Report Abuse

nancymcjensen wrote:

I used the intermediate guide to train for a half marathon. It worked well. I did 2:06 and for a 49 y/o woman with a family and a job I think that's pretty righteous. The one thing I might change is the taper period pre-race felt rigorous. I was tired on race day. In hindsight I think a little more rest the 2 weeks prior would have helped. This was a great program, though, easy to follow and I'll use it again, with that small modification.

6/7/2010 04:25:31 PM Report Abuse