Truro Half Marathon: Fuelling Tips for Your First Half

We’ve just had the Truro Half Marathon, and it was such a brilliant reminder of how much goes into getting to that start line.

The training. The nerves. The early mornings. The long runs. The kit. The pacing. The fuelling.

Whether it was your first half marathon, your tenth or a race you had been working towards for months, one thing is clear:

Runners want fuelling to feel easier, more enjoyable and more manageable.

And for many runners, tummy issues are a massive part of that conversation.

Some athletes love gels, and they can work brilliantly for many people during racing. Others find that repeated gels, overly sweet products or certain textures do not sit comfortably, particularly over longer distances.

Some runners want something more natural, something solid, something carbohydrate-rich or simply something that does not feel like another difficult decision on race day.

That is why we wanted to share a few things that can help.

Carb maxxing: Eat early, eat often

When training or racing, carbohydrates are not something to save until you are completely depleted.

They are an important source of fuel for higher-intensity exercise and help you keep showing up with energy, focus and consistency.

Carb maxxing is about making carbohydrates a regular part of your day, not trying to cram everything in at the last minute.

This is not about forcing down huge amounts of food or believing that more is always better. It is about giving your body regular opportunities to refuel.

1. Eat early and often

Start fuelling before you feel desperate for food.

Waiting until you are exhausted, shaky, starving or struggling to concentrate can make it much harder to eat enough. It can also leave you trying to catch up later in the day.

Instead, build carbohydrates into:

• Breakfast

• Mid-morning snacks

• Lunch

• Pre-training fuel

• During longer sessions

• Post-training recovery

• Dinner

• Evening snacks, if needed

Think regular opportunities to refuel, rather than one huge meal at the end of the day.

This might look like:

• Porridge with fruit and RED-Scue

• Toast or a bagel before training

• A banana or bar between work and the gym

• Rice, potatoes, pasta or bread with lunch

• A carbohydrate-rich snack after exercise

• A proper evening meal, even if training is finished

You do not need to earn your food through exercise.

Your body needs fuel for training, work, concentration, recovery, digestion, hormones, movement and everyday life.

2. Support glycogen restoration

During exercise, your muscles use stored carbohydrate called glycogen.

After training, your body needs to replenish those stores so that you are ready for your next session.

This is particularly important when:

• You train again later the same day

• You have several demanding sessions close together

• You are preparing for a race

• You are training hard across several consecutive days

• You are already struggling with low energy or poor recovery

Carbohydrates help restore muscle glycogen. Pairing them with protein can also support muscle repair and recovery, but carbohydrates should not be forgotten in favour of protein-focused snacks.

A useful post-training combination could be:

• RED-Scue with yoghurt and fruit

• Cereal and milk

• Toast with eggs

• Rice with chicken, tofu or beans

• A sandwich and a piece of fruit

• A smoothie with banana and oats

• Potatoes with fish, lentils or another protein source

Recovery starts when the session ends, not when you eventually feel hungry.

3. Do not unnecessarily delay carbohydrates after exercise

There is a lot of discussion around the so-called post-exercise “window”.

The important point is not that you have exactly 30 minutes to eat or that missing this window ruins your recovery. Your overall carbohydrate intake across the day matters most.

However, getting carbohydrates in soon after exercise can be especially useful when you need to restore glycogen quickly, such as when you have another session later that day or an early start the following morning.

Delaying carbohydrates for several hours is not automatically disastrous if you eventually eat enough. But if delaying food means you miss your recovery needs, struggle to eat later or start your next session under-fuelled, it can become a problem.

So rather than waiting three hours because you think you should, consider having something soon after training.

It does not need to be a full meal. It could be:

• A RED-Scue Bar

• A banana and yoghurt

• Toast

• Cereal

• A sports drink

• A sandwich

• A smoothie

• Leftovers from your meal prep

The goal is not perfection.

The goal is to reduce the gap between using fuel and replacing it.

4. Choose nutrient diversity

Carbohydrates are not all interchangeable from a nutritional perspective.

Different carbohydrate-rich foods provide different combinations of:

• Fibre

• Vitamins and minerals

• Polyphenols and other plant compounds

• Fluids

• Energy

• Texture and enjoyment

• Digestive tolerance

Rice, oats, potatoes, pasta, bread, fruit, beans, lentils, cassava, plantain and dates can all have a place in a well-fuelled diet.

Some foods may work better before training because they are easier to digest. Others may be more suitable after exercise or as part of a main meal.

This is why carbohydrate diversity matters.

You do not need to rely on one food, one gel, one drink or one “perfect” fuelling product every day.

Different situations may call for different options:

• Before exercise: familiar, easy-to-digest carbohydrates

• During long exercise: practical fuel you can tolerate and carry

• After exercise: carbohydrates to replenish energy, alongside protein where useful

• Everyday meals: a variety of carbohydrate-rich foods with colour, fibre and micronutrients

• When appetite is low: convenient, enjoyable options that feel manageable

RED-Scue is one option within that wider picture. It is designed to provide carbohydrate-rich fuel in a format that can be useful before, during or after exercise, while offering variety beyond gels and drinks.

5. Tummy issues are a massive part of fuelling

At races and through conversations with runners, we hear how often gut comfort influences fuelling choices.

Some runners worry about:

• Gels upsetting their stomach

• Feeling sick after repeated sweet products

• A dry or sticky texture

• Fuel feeling like it is stuck in their throat

• Not wanting another gel before or after a race

• Struggling to eat when they are nervous

• Feeling nauseous after hard exercise

• Not knowing what will sit comfortably

This is not about saying gels are bad. They can work brilliantly for many athletes during racing.

But they are not the only option.

Many runners want more variety:

• Sweets

• Flapjacks

• Bananas

• Cereal bars

• Sandwiches

• Something more solid

• Something carbohydrate-rich and enjoyable

They want fuel that feels practical, rather than something they have to force down.

That is why finding the right option for your body, your gut and your preferences matters.

Practise different formats during training and pay attention to:

• What you can tolerate

• How much carbohydrate feels comfortable

• How much fluid you need

• Whether you prefer gels, drinks, chews or solid food

• Whether the texture works for you

• When you like to take fuel

Race day is not the time to test something completely new.

6. Natural fuel can have a place

Many runners are looking for sports nutrition made with real ingredients.

Not necessarily because they believe every processed product is bad, but because they want choice.

They want something that tastes good, feels familiar and fits into their wider approach to food.

RED-Scue was created from that need.

Our own experience showed us how difficult it can be to find sports nutrition that is:

• Carbohydrate-rich

• Made with real ingredients

• Gut-friendly for many people

• Genuinely enjoyable

• Practical before, during or after exercise

• Not centred around high protein, low calories or restriction

Our bars use cassava and plantain root carbohydrates alongside dates, seeds and other ingredients. They provide a solid alternative for runners who want something different from gels and drinks.

A RED-Scue Bar can be useful:

• Before a run

• As part of breakfast

• During longer training sessions, if practised

• After exercise

• While waiting for a proper meal

• When you need something convenient between work and training

Our jars can also be added to:

• Porridge

• Toast

• Bagels

• Pancakes

• Yoghurt

• Fruit

• Snacks

They are not intended to replace a varied diet or every other form of sports nutrition.

They are simply another option.

Because choice matters.

7. Reduce the barriers to performing

Sometimes the issue is not that someone does not care about fuelling.

It is that fuelling has become difficult.

You might be:

• Busy at work

• Travelling

• Training early

• Stressed

• Experiencing low appetite

• Tired of gels

• Worried about your gut

• Unsure what to eat

• Trying to avoid feeling too full

• Waiting until you are “hungry enough”

• Believing that eating more means you are doing something wrong

The more complicated fuelling feels, the easier it becomes to skip.

That is why practical fuel matters.

The best fuelling strategy is not necessarily the most advanced or expensive one. It is the one you can tolerate, enjoy and use consistently.

Less friction means more opportunities to fuel. More opportunities to fuel can mean better energy, better recovery and fewer barriers between you and the sport you love.

8. Start fuelling before race day

You do not need to “carb-load” dramatically for several days, but you do want to eat enough carbohydrates in the days leading up to your half marathon.

For many runners, a useful general guide is around:

• 5–7 g of carbohydrate per kg of body weight per day during normal or moderate training

• 6–10 g/kg/day during heavier endurance training or when preparing for a longer event

• More may be appropriate for very high training loads, but individual needs vary

You do not need to calculate every gram if that becomes stressful.

The practical message is to include carbohydrate-rich foods regularly:

• Bread and bagels

• Oats and cereal

• Rice

• Pasta

• Potatoes

• Couscous

• Fruit

• Wraps

• Pancakes

• Sports drinks

• Carbohydrate-rich snacks and bars

The day before your race, choose familiar foods that you know sit comfortably in your stomach.

This is not the time to experiment with a huge takeaway, a new supplement or an enormous meal that leaves you feeling uncomfortable.

9. Have a carbohydrate-rich breakfast

On race morning, try to eat breakfast around 2–4 hours before the start, depending on what works for you.

A useful general target is approximately 1–4 g of carbohydrate per kg of body weight in the 1–4 hours before exercise.

You do not need to hit the upper end, especially if you are nervous or have a sensitive stomach.

Some ideas include:

• Porridge with banana and honey

• Toast or a bagel with jam

• Cereal with milk and fruit

• Pancakes with syrup

• A banana and a familiar cereal bar

• A plain bagel with a little peanut butter or jam

If you struggle to eat when you are nervous, keep it simple.

A smaller breakfast is better than forcing down something that makes you feel sick.

You can also have a small carbohydrate snack closer to the start if you are hungry or if breakfast was several hours earlier.

10. When should you have a RED-Scue Bar?

A RED-Scue Bar can be useful at different points around your race, depending on what you need and what you have practised.

Before the race

A RED-Scue Bar can be a convenient carbohydrate-rich snack:

• The evening before, if you need something extra alongside your meal

• As part of breakfast

• Around 1–2 hours before the start

• In the final 30–60 minutes, if you tolerate it well

Our 70 g bar contains 35 g of carbohydrates, so it can be a useful way to add energy without needing a huge meal.

If you are eating it close to the start, take your time and choose the amount that feels comfortable for your stomach.

During the race

For a half marathon, many runners benefit from taking in carbohydrates during the event, particularly if they expect to be running for more than around 75–90 minutes.

A common guideline is approximately 30–60 g of carbohydrate per hour during endurance exercise lasting 1–2.5 hours.

That does not mean everyone needs exactly the same amount. Your pace, duration, experience, stomach, breakfast and training all matter.

You could take fuel:

• Around 30–40 minutes

• Again around 70–80 minutes

• Or earlier if you know you tend to fade or feel hungry

Some runners prefer smaller amounts more regularly. Others prefer one larger serving.

Practise what works for you before race day.

A RED-Scue Bar can be especially useful if you prefer something solid rather than relying only on gels or drinks. However, make sure you practise eating it while running before race day.

After the race

Try not to wait until you feel starving to eat.

A half marathon places a significant demand on your body, so having carbohydrate-rich food afterwards helps begin the recovery process.

A RED-Scue Bar can be a useful first option while you are waiting for a proper meal, travelling home or if your appetite is low immediately after finishing.

You could pair it with:

• Milk or a recovery drink

• A banana

• Yoghurt

• A sandwich

• A flapjack

• A meal with rice, pasta or potatoes

The bar does not need to replace your next meal.

Think of it as an easy way to start fuelling while you work out what you fancy eating.

11. What about RED-Scue Jars?

Our jars can be useful for fuelling around training and race preparation, especially when you want something easy to add to familiar foods.

You could use a RED-Scue Jar:

• Swirled into porridge

• Spread onto toast or a bagel

• Added to pancakes

• Served with yoghurt and fruit

• Used as part of a pre-run breakfast

• Added to a snack when you need more energy

• Enjoyed after training alongside other carbohydrate-rich foods

The jars are particularly useful in the days before a race, when you are trying to eat regularly and add enough energy without making every meal feel complicated.

As always, use foods and portions that you have practised and know you tolerate well.

12. Do not wait until you feel empty

One of the biggest mistakes runners can make is waiting until they feel completely exhausted before fuelling.

By the time you feel a dramatic drop in energy, it can be harder to recover your pace and confidence.

Try to think of fuelling as being proactive rather than reactive.

You do not have to wait until you are hungry, shaky or struggling.

Taking carbohydrates during the race can help support your effort before you reach that point.

13. Start moderately

It is very easy to get carried away at the start of a half marathon.

The crowds are exciting, the music is loud and everyone around you seems to be running faster than planned.

Try to hold something back in the first few miles.

A controlled start gives you more opportunity to settle into your rhythm and build later. You can always increase your effort towards the end if you feel good.

A half marathon is a long way to run too fast.

14. Write your target times on your arm

If you have a goal time, write down your target times for each 5K or 10K on your arm.

You could also write a motivational phrase that you can look at when things get difficult.

This can help you visualise the race and remind yourself that you only need to focus on the next section.

You do not have to follow the plan perfectly. Use it as a guide rather than another thing to stress about.

15. Check the route beforehand

Look at the route online before race day.

If you can, use Google Earth or a map to picture the course.

Check:

• Where the hills are

• Whether it is a two-lap course

• Whether it is an out-and-back

• Where the water stations are

• Where you might see supporters

• Where the finish line is

Knowing what to expect can make the course feel much less overwhelming.

16. Arrive early

Give yourself more time than you think you need.

You may need to collect your number, drop off a bag, find your start pen, meet friends or queue for the toilets.

Bring toilet roll with you, just in case.

Try to get to the toilets at least 15 minutes before the start, rather than leaving it until the last moment.

Arriving early also means you have time to settle your nerves instead of rushing straight to the start line.

17. Choose your starting position wisely

If you are aiming for a particular time, start in the correct wave or pen.

If you are not chasing a time, choose a position that matches your expected pace.

Starting too far forward can mean you get caught up running faster than planned. Starting too far back can make it difficult to find your rhythm.

Do not feel pressured to follow someone else’s pace.

18. Practise your race fuel

Race day is not the time to test a brand-new gel, drink, bar or breakfast.

Practise your fuelling during your longer training runs.

Try to understand:

• What you can eat before running

• How much carbohydrate feels comfortable

• Whether you prefer gels, drinks, chews or solid food

• When you like to take fuel

• How much water you need alongside it

There is no single perfect fuelling format for every athlete.

Some runners love gels. Others prefer drinks, chews, sweets, bananas or something more solid.

The important thing is finding a strategy that supports you.

19. Use the water stations

There will usually be water stations along the route.

If you have practised drinking during training, use them when you need to.

Avoid suddenly drinking a huge amount all at once, as this can leave you feeling uncomfortable.

You do not need to copy what another runner is doing.

Your hydration needs depend on the weather, your sweat rate, your pace and how long you are running.

If it is warm, take the conditions seriously. If it is cold, you may still need fluids even if you do not feel as thirsty.

20. Have someone cheering at halfway

If you can, arrange for someone to cheer you on around halfway.

Having a familiar face, a loud voice or a little message waiting for you can make a huge difference.

You could also agree on a meeting point for afterwards so you do not have to worry about finding everyone when you finish.

21. Fuel straight after finishing

A half marathon is a lot of impact and stress on the body.

Try to have something carbohydrate-rich soon after finishing, even if you do not feel like eating a full meal.

If you feel nauseous, start with something small and easy to tolerate.

You could have:

• A RED-Scue Bar

• A banana

• A drink

• Yoghurt

• A few bites of a sandwich

Then eat more when your appetite returns.

If you regularly feel sick after hard exercise, do not ignore it.

It may be worth reviewing your pre-race fuelling, hydration and pacing, and speaking to a qualified healthcare professional or sports dietitian if it keeps happening.

Feeling unable to eat after a race does not mean you do not need fuel.

It means you may need to find an approach that feels more manageable.

22. Bring layers and plan your kit

Race mornings can be chilly, even if the weather is warmer later.

Bring layers that you can remove before the start or leave in the bag drop.

Remember:

• Race number and pins

• Running shoes you have already tested

• Socks you know work for you

• Comfortable race kit

• Fuel

• Water, if you prefer to carry your own

• A phone

• Keys

• A warm layer for afterwards

• Something to eat after the race

If you are using a bag drop, check what the event allows and where it is located.

23. Enjoy it

A half marathon is an amazing accomplishment.

You do not have to run a personal best for it to count. You do not have to look effortless. You do not have to compare your race to anyone else’s.

Take in the atmosphere, thank the volunteers, enjoy the support and be proud of yourself for getting to the start line.

Your body is doing something demanding, so give it the energy and care it deserves.

Eat enough in the week leading up to the race. Take time off your feet. Have a carbohydrate-rich breakfast. Take fuel with you. Start steadily. Eat afterwards.

And remember:

Carb maxxing is not about restriction in reverse.

It is about recognising that carbohydrates are foundational. They support training, recovery, concentration, mood, movement and everyday function.

You do not have to wait until you are depleted.

You do not have to justify your food through performance.

You do not have to rely on one type of sports nutrition.

You can eat early. You can eat often. You can choose variety. You can fuel in a way that works for your body, your gut, your schedule and your life.

Fuel is not a barrier to performance. For many athletes, it is what helps remove the barriers.

Fuel Without Fear.