11. Incorporate Strength Training in Your Workouts. While running, you work a lot of muscles in your body, such as the glutes, the quads, the calves, etc. Strength training and endurance exercises will help in improving your half marathon results significantly by strengthening these muscles. 1. Legumes and Beans. Legumes and beans like chickpeas, lentils, peas, kidney beans, and black beans should be avoided the night before a long run, as they are high in fiber. This type of food can cause gastrointestinal discomfort during a marathon or other race, or even just an intense workout session. Dairy is pretty hard for your body to digest. Try eating carbs before your run. I used to eat a small amount of oatmeal and a banana. Experiment some. This is correct. What works for someone else might not work for you. The thing is don't try anything new on race day. Do your experimenting before a training run A keto diet is where you eat very low carb and high fat. People eat keto for a variety of health reasons but it has gained in popularity most recently for people working to lose weight. Benefits of keto besides weight loss include less stomach bloat, lowering the glycemic index (good for diabetics), and is said to help improve overall health To run sub 1:45 half marathon, you need to average at least 8:00 per mile. If you want to run 8 minute miles for 13.1 miles, then you better practice running 8:00 minute miles for shorter distances in your training! Try to include workouts with 30-60 minutes at your goal half marathon pace at least once a week in the later part of your training. Most runners have enough stored glycogen on board to get them through a half marathon without supplementation, but a full 26.2 is another story. to run supplements. You can also try using Depends on intensity. If I go very easy, I am generally fine without any gels for at least a couple of hours. At moderate to high intensity I'd start taking gels at one hour and take one every 30-40 minutes. During long runs and races lasting longer than 3 hours I start taking gels earlier - 30-40 min into run. The standard recommendation for carbohydrate refueling after exercise is to consume 0.6–1.0 g/kg carbohydrate within 30 min and again every 2 hours for the next 4–6 hours. For example, if you weigh 165 pounds (75 kg), you should aim to eat 45 to 75 grams of carbohydrates within 30 minutes after finishing a half marathon. KBkXmjJ.