Run Baby Run - Nutrition Tips To Get You Through a Half Marathon

Training for a half marathon is no small feat. It takes dedication, resilience, and smart recovery strategies—not to mention the right fuel to power through training and race days.

Now I’m not a sports nutritionist (nor do I pretend to be one) so if you’re thinking it’s a bit odd and random that I’m giving tips to runners (see the last paragraph), let me reassure you, that unless you’re an athlete or someone with serious performance goals, there’s enough in here to get you over the finish line…….in one piece!

Whether you’re gearing up for your first 20k or you’re just keen to lace-up trainers again to beat your ‘friend’, your neighbour or your best time, this blog post contains plenty of practical, evidence-based nutrition tips to support your energy, endurance, (and hormone health) along the way.

Fuel Your Runs with Everyday Nutrition

Start with the basics: a balanced, anti-inflammatory diet. The Mediterranean diet is a great example—rich in vegetables, fruit, healthy fats, lean protein, and wholegrains, and backed by strong research.

As a rough guide, aim to include:

• Healthy protein sources: beans, pulses, eggs, lean meat, fatty fish, dairy, non GMO soy

• Complex carbs: oats, sweet potatoes, wholegrains, legumes

• Healthy fats: avocado, nuts, seeds, olive oil

• Antioxidants: colourful spices, herbs, and a variety of rainbow coloured veg and fruit

Stay hydrated with plenty of water and non-caffeinated drinks throughout the day. Try to avoid drinking large amounts during meals, as this can interfere with digestion and nutrient absorption.

What to Eat While Training

Focus on complex carbohydrates to keep blood sugar and energy levels stable during your training blocks. Think whole plant foods: beans, oats, whole-wheat bread, rye, spelt, and sweet potatoes.

Eating this way consistently supports hormone health, muscle recovery, and sustained energy—without the highs and crashes of overly processed options.

When to Start Preparing Nutritionally for a Half Marathon

If you’re newer to running, aim to start adjusting your nutrition 8–14 weeks ahead of race day. This gives your body time to adapt, build up glycogen stores, and improve recovery.

The earlier you start focusing on whole foods and balanced meals, the better your training and energy levels will feel week to week.

Essential Nutrients for Female Runners

Long-distance running increases your need for several key nutrients. These are especially important for women, who may already be prone to deficiencies:

• Magnesium: For muscle recovery and nerve function. Found in almonds, cashews, pumpkin seeds, chia seeds, black beans, and leafy greens.

• Iron: Essential for oxygen transport. Get it from red meat, offal, eggs, seafood, and dark green leafy veg. If you’re anaemic, check with your healthcare provider about supplements.

• Vitamin D: Supports bone and muscle health. Low levels can hinder training and increase injury risk. Sources include cod liver oil, egg yolks, salmon, mackerel, and beef liver. If you’re dairy-free or plant-based, consider testing and supplementing.

• Omega-3 fatty acids: Help reduce inflammation and support oxygen delivery. Found in oily fish like salmon, sardines, and mackerel, as well as chia seeds, walnuts, and flaxseeds.

Supplements To Consider

If your diet is already nutrient-rich, supplements may not be essential—but they can be helpful in certain cases. These are worth discussing with a practitioner:

• Multivitamins, magnesium, omega-3, creatine, electrolytes: Support overall health, hydration and recovery.

• Vitamin D, Iron, B12: Supplement only if levels are low, confirmed via testing.

• Phosphatidylserine: Can help reduce cortisol and support recovery post-run.

Race Day Breakfast Ideas

Eat breakfast 2–3 hours before your race and prioritise carbohydrates to replenish glycogen stores. Try:

• Overnight oats with stewed fruit, nut butter, and ground seeds—great for warmer days.

• Sourdough toast with banana, nut butter, and a drizzle of maple syrup. For a savoury twist, go with scrambled eggs and avocado.

• Chia pudding or Greek yogurt with granola and berries—easy to prep ahead of time.

Stick to foods you’ve tested during training—race day is not the time to try something new.

Personalised Nutrition and Performance Advice

If you’re interested in Nutrigenomics DNA testing to guide and inform your exercise or performance goals, book a free call straight into my calendar​ to discuss!

The Real Reason I Wrote This Post

This blog post was originally inspired by BIG Against Breast Cancer. They 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 own work centred around women’s health and hormones—it’s a cause close to my heart.

My own mum was diagnosed with early-stage breast cancer twice, first in her early 50s and again in her mid-60s. More recently, I’ve had friends diagnosed with breast cancer in their 40s.

That hit home.

Breast cancer can happen to any of us. But research shows that diet and exercise play an important role in prevention, treatment, and recovery. And tests like the Nutrigenomics Hormones report can give us the information no other functional test can to personalise and inform those choices.

Schedule a free call to learn more