Dr Matt | Endurance Scientist
Region: GB
Monday 19 May 2025 12:36:01 GMT
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Robyn Deen 🇿🇦 :
Have you looked at triathletes doing the half and full ironman distances? Interested to see what the difference would be.
2025-05-19 13:44:37
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Louveanna Timus :
Runners are obsessed with the nutrition side of running. I was a national swimmer and managed to swim 7-8k every 2 hours with nothing more than water. Just pre-fueled and refuel after.
2025-05-19 13:05:42
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Couch To Utah :
Totally disagree with you in half marathon. Depends on how long it takes you, if you run it quickly maybe, but for those who take 2 hours plus, they do need to take on board fuel. I’m talking from experience from someone who has run many halves with and without fuel. You need to be careful with information. Yes some do over do - but some need
2025-05-19 16:49:05
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KryStal 🏃♀️ :
im running a 1hour 50 mins Pb half marathon I feel when I get to about 16 km my body wants to give up what do you recommend I do
2025-05-21 08:22:51
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Adam Taylor :
As a cyclist I was always told if the ride is under an hour don’t need carbs. Over an hour 60g/hour unless your a pro
2025-05-19 13:31:59
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metalmini :
How would you know if you have fueled enough in the days prior. What are signs that your muscles are running out of fuel? Its easy to say you dont need it, but how would one even know?
2025-05-19 19:01:33
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Abigail Fox :
Interesting! I take 2-3 gels in around a 2hr half marathon at all out effort. I’ll continue to do so since it’s what makes me feel best but wonder how much of that is mental
2025-05-19 13:29:09
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surveyer219 :
Well i would be inclined to agree. But this is a huge oversimplification of the issue. In a half marathon times range from sub 60min to well over 2 hours so this really depends on the time you are out running. One could argue that carbs maybe isnt the main issue of you are going 2+ but who am I to judge how much people can push themselves. Generally i would say gel help if your efforts start being over 1h 15min. Before that stick to drinks.
2025-05-19 12:53:30
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Fordy :
So what fuel should I use during a half marathon, if any?
2025-05-19 16:53:48
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user2917195892903 :
People have gels for a half marathon? I don’t even take water out with me for less than 15 miles.
2025-05-19 21:54:04
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Riley 🍉🏳️⚧️🏃 :
I did my 1st 100k on the wkend, fuelling was on point for the first 56km then everything fell apart, couldn't keep anything down except electrolyte mix for the last 44. I've never had gut issues running ever before, why did this happen? someone said maybe too much fuel in the first half? someone else said maybe not enough? all familiar fuel, and all familiar carb amounts, just suddenly threw everything up & nothing else stayed down all night
2025-05-19 20:46:05
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scott.056 :
so how many carbs should i have???
2025-05-19 14:59:33
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Peter J Brazendale :
I take a Maurten gel every 6km, they are great and never have any problems
2025-05-19 17:55:57
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Marxgorm :
I bring 1 gel for HM and rarely use it, but I like to know I can. On full marathons i use nearly 80g carbs/hour (230g) (6ish gels)
2025-05-20 19:24:51
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runningmelon :
As someone who couldn’t go sub 2 until I started taking nutrition seriously, this is an oversimplification. Plus there will be runners (not myself) with other medical conditions, who will certainly require fuel for a 2-3hr effort. Maybe if you’re an intermediate or advanced runner this applies, but I’ve paced many beginners too and on course nutrition, matters.
2025-07-13 22:50:27
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Samantha Fulcher :
Thank you for confirming this 👍
2025-05-20 14:31:34
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toeknee :
Any advice for a type 1 diabetic?
2025-05-19 18:44:02
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U-Scribejig :
He’s saying if you have “prepared” properly you won’t need to take gels in a half marathon, doesn’t matter how hard or fast or easy or slow you run.
2025-05-26 10:11:28
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Ally :
Do you actually run?
2025-05-19 22:10:31
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Alice runs a marathon :
I run half marathons without gels… I have a couple of jelly beans… I say this not to boast but cause it worked and I didnt understand gels… I’ve now run two marathons under four hours doing this too… I wonder would gels make me faster? Am i messing things by not having them?
2025-05-20 12:37:55
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user4798058299659 :
Is there a rule of thumb re how much is needed to prevent low blood glucose level? Thanks
2025-05-19 12:44:48
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CallieXC :
1hr19m HM. Gels at 7km and 14km
2025-05-19 18:35:29
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Angry Running Guy :
So do I still take 2 gels for a half or not. I’m confused
2025-05-19 19:59:50
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loopsage :
That’s very interesting. A follow-up question: Does this imply that it's the distance that primarily dictates glycogen depletion, rather than the time it takes to cover that distance? It just feels like there must be a significant difference in exertion and energy demand between someone who finishes a half marathon in 1 hour vs. someone who barely makes the 4-hour cut-off? (Or whatever the cut-off might be)
2025-05-20 10:31:03
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