Summer in the UK has been uncharacteristically hot, with many areas experiencing prolonged heat and dry conditions.
Training for the Northstowe Running Festival in this weather presents a unique physical challenge, especially if you’re taking on the half marathon. Hot conditions can significantly increase your sweat rate, making your nutrition and hydration strategy even more important.
You train for months and put the miles in, but this is also the time when your fueling strategy can let you down.
If you reach Mile 10 of the half marathon feeling like your legs are made of lead, you’re not alone. Fading late in a race is rarely a lack of mental toughness.
More often, it’s simply a fueling mistake that can be planned for and avoided.
Here are five common fueling mistakes to avoid so you can cross the Northstowe finish line feeling strong.
1. Relying on a Pasta Party the Night Before
A massive bowl of pasta at 8:00 pm before race day is an old-school approach to carbs loading.
Most runners benefit more from gradually increasing their carbohydrate intake over the two to three days before the race, rather than relying on one large meal the night before. Eating one heavy meal before bed can simply leave you feeling bloated and sluggish.
The Fix: Start increasing your carbohydrate intake two to three days before the race. Choose simple, easy-to-digest carbohydrate-rich foods and spread them evenly throughout the day.
2. Panicking Over Race Week “Scale Weight”
Has the scale crept up a pound or two during your pre-race taper? Don’t panic.
As your body stores glycogen, it also stores water. This isn’t fat gain – it’s your body preparing for race day.
In hot weather, having those glycogen and fluid stores topped up can be especially beneficial.
The Fix: Put the scales away during race week. Trust your training and focus on arriving at the start line well fuelled and well hydrated.
3. Waiting Until Mile 7 to Take Your First Gel
Waiting until you feel tired to start fueling is a common mistake.
Your digestive system needs time to absorb carbohydrates and deliver that energy to your working muscles. If you wait until your energy drops, you’re already trying to catch up.
The Fix: If your race or long run is likely to last longer than 90 minutes, start fueling early. Aim for your first gel or carbohydrate source within the first 30 to 40 minutes, then continue at regular intervals according to your nutrition plan.
4. Ignoring Electrolytes in the Heat
During longer runs in hot weather, water alone may not always be enough.
Sweating causes you to lose fluids as well as electrolytes such as sodium. Replacing both can help you stay hydrated and support performance during longer training sessions and races.
The Fix: Consider adding electrolytes to your hydration strategy before, during and after longer runs, particularly in hot conditions, and practise this approach during training.
5. Trying Something New on Race Morning
Never grab a free gel sample at the race village and use it for the first time during your race.
Your gut needs training just like your legs. During exercise, blood flow is directed away from your digestive system towards your working muscles, so unfamiliar products can sometimes cause stomach upset.
The Fix: Test your race-day nutrition during your long training runs so you know what works well for you before race day.
Master Your Running Festival Fueling Strategy (Free Masterclass!)
Fueling your half marathon doesn’t need to feel confusing or overwhelming. With a little planning, you can head into race week with confidence.
We’ve teamed up with sports nutritionist and running coach Rachel from Runners Nutrition Coach to offer a FREE online webinar designed to help you get the most from your training and race day.
🎓 FREE WEBINAR: The Northstowe Running Festival Fueling Masterclass
How to Fuel Your Best Miles Without Gut Troubles or Hitting the Wall
In this practical session, we’ll cover:
- The exact carbs math: How much fuel you need for your target finish time.
- Hot weather hydration: Balancing fluids and electrolytes to help you stay strong in the heat.
- A practical carbohydrate-loading strategy to maximise energy without feeling heavy.
- Gut Training 101: How to reduce stomach discomfort and improve your race-day fueling confidence.
- Smart recovery: What to eat after your race to support recovery.
Register today to reserve your free place.
About the Author
Rachel is a nutritionist, running coach and founder of Runners Nutrition Coach. Having hit the wall in her own early races, she now helps runners simplify sports nutrition with practical, evidence-informed advice. Her goal is to help runners fuel with confidence, avoid common nutrition mistakes and enjoy running stronger.