Nutrition tips to ace a half marathon
Supporting Your Body Through Diet: Tips for Runners and Women’s Health
This blog post was inspired when BIG Against Breast Cancer asked me to provide nutrition tips for half marathon runners to help raise awareness and funds for their innovative research projects. I didn’t hesitate. With an estimated 2.3 million breast cancer diagnoses worldwide in 2020 and my work in hormone health, it’s a cause close to my heart.
On a personal note, my own mother was diagnosed with early-stage breast cancer twice, in her early 50s and mid-60s. More recently, two of my children’s closest friends had mothers diagnosed and undergoing treatment, despite being only in their late 40s.
That hit home.
Breast cancer can happen to any of us, but research shows that diet and exercise play a crucial role in prevention, treatment, and recovery. Whether any of this resonates with you or you’ve found your way here looking for a little extra guidance, I hope you find these tips helpful.
General Dietary Advice for Health and Performance
I recommend following a largely anti-inflammatory diet that naturally includes a wide variety of nutrients. The well-researched Mediterranean diet is a great example, offering support against a range of inflammatory health conditions.
As a rough guide, your diet should include healthy protein sources (beans, pulses, eggs, lean meat, fatty fish, dairy), complex carbs, healthy fats (nuts, seeds, avocado, and olive oil), and antioxidants (colourful spices, herbs, and a rainbow of vegetables and fruits).
Avoid energy dips and fatigue by staying hydrated with plenty of water and non-caffeinated drinks throughout the day, but avoid drinking large volumes at mealtimes as this can interfere with digestion and nutrient absorption.
When to Start Nutritional Prep for a 20 km
Newer runners may need more time to prepare than seasoned runners, but I generally recommend starting 8-14 weeks before the event. Following a Mediterranean-style diet will provide the nutrients needed in the right amounts.
Carbohydrates are key to fueling your body for sustained performance. Complex carbohydrates—found in whole plant foods like beans, oats, whole-wheat bread, ancient grains like spelt and rye, and sweet potatoes—are especially good for keeping blood sugar and energy levels stable.
Key Nutrients for Half Marathon Preparation
Long-distance runners have increased needs for several nutrients, including water, carbohydrates, protein, fat, electrolytes, vitamin D, iron, and antioxidants. These nutrients help meet the demands of training while optimising performance and recovery.
Magnesium: Supports muscle recovery and keeps your heart, bones, and nerves functioning properly. Find it in almonds, cashews, pumpkin seeds, chia seeds, black beans, and dark green leafy vegetables.
Iron: Essential for oxygen transport to muscles. Best obtained from red meat, offal, eggs, seafood, and dark green leafy veg. If you're anemic, check with your healthcare provider regarding appropriate forms of supplementation.
Vitamin D: Critical for bone and muscle health. Studies show that low vitamin D levels can hinder training efficiency and increase the risk of fractures and illness. Good sources include cod liver oil, cheese, egg yolks, mackerel, salmon, tuna, and beef liver. Those on dairy-free, ovo-vegetarian, or vegan diets are likely to be deficient, so it’s important to test levels twice a year and supplement as needed.
Omega-3: This nutrient helps improve oxygen delivery to muscles, enhances recovery, and reduces inflammation. Find it in oily fish like mackerel, salmon, sardines, and plant sources like chia seeds, walnuts, and flaxseeds.
Supplements for Performance and Recovery
Multivitamins, omega-3, electrolytes, and magnesium are excellent for overall health.
Vitamin D, iron, B12: If levels are insufficient based on blood work, supplement according to professional guidance.
Phosphatidylserine: A great choice for long-distance runners, this supplement can help reduce cortisol levels and boost post-run recovery.
Race Day Breakfast Ideas
Eat breakfast a couple of hours before the race, focusing on carbohydrates to replenish glycogen stores. Examples include:
Overnight oats: Serve with stewed fruit, nut butter, and ground seeds—perfect for hot race days.
Sourdough toast: Top with banana, nut butter, and maple syrup for a carb-rich option. For something savory, swap the toppings for avocado and scrambled eggs.
Chia pudding or Greek yogurt with granola and berries are also great options that can be prepared ahead of time
Personalised Nutrition and Performance Advice
If you’re interested in Nutrigenomics DNA testing to achieve your running and performance goals, check out the sample report and book a free call to discuss how it can help you.
For concerns about hormone health, great testing options include the DUTCH hormone test, the GI-MAP test, and Nutrigenomics reports. Reach out through the contact page or schedule a free call to learn more
If you‘re interested in Nutrigenomics DNA testing to help you achieve your running, health and performance goals, book a free call straight into my calendar to discuss!
