Gels/Gu for 1/2 Marathon?

You do not need to fuel up on a 1/2 marathon. You should be able to handle this distance without stopping and having a picnic on the side of the road.

Serious question wrote:

You do not need to fuel up on a 1/2 marathon. You should be able to handle this distance without stopping and having a picnic on the side of the road.

Darn, I was planning on sitting down to some fried chicken and apple pie. Seriously, I was wondering if there is a benefit to a shot of GU at about the 8-10 mile mark. Since it's a sudden sugar rush it might help some?

Doubt it. The gels are good to get over the 90-minute, two hour mark. I take one or two during a marathon (2:56 pb), but just use sport drink during a half, and nothing during a 10k or less.

I have done 1/2 marathons without and always ran out of fuel the last 5k. Now I take one or two...every 30 min (they say to take every 20-40 min, so I figure the energy gets into your system in the 20 min...also new research shows that even carbs in the mouth can perk up your system.)

I think a lot depends on the pace you are running and if your body burns carbs fast (I always get hungry after 1 hour of running). I've run my 1/2 marathons in 1:24 to 1:28.

Test things for yourself and see what works best for you.

My halfs ar about 141-142 damn this year will get under 140...and I take 2, around mile 5-6 then mile 10

IndyGuy wrote:

...should try GU during a 1/2...

Yes, you should try it. GUs during a short race are not for everyone, but they work for me, I race best when I take GU for just about any race longer than a mile.

I also know of a national championship rowing team that loads up on them for races as short as five minutes. If you are going to take GU, follow the instructions, one 15 minutes before the race, one at 45 minutes.

However, you should first try taking a GU on a tempo run at 1/2 marathon pace. Take one at 12 minutes into a 20 minute tempo at you goal 1/2 pace. This way you'll get some idea how it is to rip a Gu open and get it down when running reasonably hard.

I guess that part of the answer depends on how long you plan to be running. Your body storee enough glycogen to fuel you for ~90 minutes. So, if your planning on running less than 1:30, it probably won't make a difference, but everyone is different, so it probably won't hurt to do one around mile 10.

My PR is just over 1:15 in the 1/2. I normally eat a light breakfast the morning of the race, and take a GU at about the 7 - 8 mile mark. Probably the caffeine more than anything helps keep me focused and from drifting off in the middle miles. You're certainly not at risk of bonking though if you choose to forgo the gel / GU.

Yes but doesn't it take about 20-30 minutes for gels to get absorbed and have any effect? So if OP takes one at the 10 mile mark, unless he/she's powerwalking in from that point it doesn't seem like that would have any benefit at all.

Doug E. wrote:

I guess that part of the answer depends on how long you plan to be running. Your body storee enough glycogen to fuel you for ~90 minutes. So, if your planning on running less than 1:30, it probably won't make a difference, but everyone is different, so it probably won't hurt to do one around mile 10.

Every person is different, some can store up to 2 hrs. worth of glycogen, this however is without any replenishment. I tend to error on the side of safety in the sense that it is better to have, not need, than to need and not have. Throw one of those bad boys in your shorts pocket and take in some gatorade or whatever is offered on the course and take it if you feel like it, my guess is that you will not need the extra sugar once you have ingested 3x 4 oz of gatorade. good luck and have a nice race

I don't know about your 20-30 minute figure, but even if that's true, they will probably still get some benefit from it. 1:30 is ~7:00 pace, so it still gives their body time to utilize it.