In preparation for a half marathon in 2 weeks time, I decieded to run  13.1 today, indeed I did over , so was very pleased and managed it all in 2hrs  and 10mins

However about an hour later after my bath I came all over nausous, although not sick I did the loo rather a few times. I have not had this before even, has any one got any solutions? or reasons why I felt like this? I was not hungry either but did manage a banana and a can of diet coke and half a choc bar, I am ok now post 4 hrs. thanks Sarah

Sarah

I'd say this is down to food and liquid intake pre-, during and post running.

Did you run on an empty stomach - if yes, then you should try and eat some easy digestible carbs no later than an 60-90 mins before your run. e.g a banana. Also rehydrate before setting off - e.g a sports drink.

In this cold weather you might need up to half a litre during a two hour run - I run with a sports drink, my choice being Lucozade sport fuel although you could make up your own. I sometimes run with 500ml which is 1/10 fruit juice; small amount of honey; salt to taste (i.e its there but not enough to taste!) and water. 

In my recent HM I carried my own bottle and energy drink and missed out the water stops and I also ran with some marshmallows in my pocket taking one or two every 20 mins (instant sugar boost). I figured that if I use up 1,600 calories on the run then if I can put back 10% or so on the go, then I should out-perform all those around me who take on zip. It seemed to work for me as I ran the last half at a faster pace than the first. 

Finally, the most important bit - you have about 45 mins at the end of sustained exertion to re-load your carbs and get some protein on board to help repair your muscles. I go for chocolate milkshake; toast and jam; pasta or 500ml of a recovery drink such as REGO which is formulated with the necessary ingredients. Basically, I take this food on board (not everything on the list!) as soon as I am indoors and then I have my shower/bath etc

If you leave it too long your blood sugar will drop and you will get the nauseous feeling and your depleted glycogen stores will not be replenished as efficiently. Finally, your recovery will take longer...

Please, if you try any of the above make sure you do it BEFORE your race day - I would hate it if you discovered on race-day that any of this unsettles you again.

Good luck - BTW which HM are you doing?

Hi Sarah,
I pretty much agree with what Mike has said about it being a nutrition thing.
The post run banana and chocolate bar are always a good idea....but not sure about the coke.
I'd be inclined to suggest a non-fizzy energy drink as this not only replaces much lost fluid, but also helps replenish you depleted carbohydrate levels.
It' soooooo important to start gradually replacing your carbs within about 15-20 mins of finishing a long run. But do it gradually over a couple of hours.
Good luck with your 'half' and keep us posted with how you get on with the nutrition/sickness feeling.

Thanks Mike and Craig,

Looking back I did not hydrate as well I should have done, to be honest I had 2 cups of coffee and 1 glass of squash. a big bowl of fruit in the morning . I then ran just with my squash  and drank that all by 10 miles. I think the cold weather caught me out, I should have carried more water/ squash and yes marshmallows. jelly babies would have helped me too. I am going to have  to work  a lot harder to get this nutriton right. I am just very conscience of adding extra calories though!

Protein is an idea today , maybe a few slices of meat would have done me good. i think though the major problem was preparation, what would you suggest I eat the day before a HM?

My half is the Keyworth Turkey Trot by the way. I will be tapering down now  until the big day.  Thanks for your advise. I surely do not want to go through it again,

Sarah

In the two days before the race you could have chicken breast and rice with veg for one evening meal and then a vegetarian sauce with pasta on the next night. I would also sip an energy drink through the afternoon of the day before the race.

If the race it at 10.30 am you could just have a breakfast of cereal and raisins, maybe some toast with honey and then a top up of half a banana about 90 mins before the off. Remember to keep sipping a drink (or an energy drink) too. Half a cup of black coffee would give the system a kick-start as well but not too late before the start.

If the race is later then you might have to think about a lunch but TBH this is unlikely unless you are running after dark. 

Remember what you have immediately afterwards is also as important.

Re the calories: you will burn somewhere around 1000 cals on your run so there is no way that a good breakfast, some juice on the way round and a few sweets are going to be any more than about 300-350 so you'll still be on the right side. If you are half-starved before you set off your energy stores will be low and you won't perform at your best - then you'll feel bad about yourself instead of getting a real high from the knowledge that you'll be at your peak when the gun goes and ready for even more of a high when you cross the finishing line.

Good luck - you'll beat your training time by a mile once you are in the race with everybody else, so enjoy.....and let us know how you get on.

HI EVERYONE, WELL I DID IT , I DID IT, I DID IT, ON CLOUD 9 !! MY SECOND EVER HALF MARATHON AND A HILLER COURSE, TOOK ME 2HRS 5 MIN AND 15 SECONDS TO BE PRECISE!!  I TOOK ALL YOUR ADVICE, I DRANK WELL BEFOREHAND AND ATE LOTS OF PASTA AND BANANAS AND  AGAIN MORE JUICE BEFORE THE EVENT. I HAD ABSOLUTLY NO PROBS WHATSO EVER DURING OR AFTER, I EVEN HAD A GOOD APPETITE AFTERWARDS WHICH IS UNUSUAL FOR ME.

THE RUN ITSELF WAS HILLY, HILLY AND LONG, WHAT I MEAN THE COUNTRY ROADS WERE LONG YOU COULD SEE  WELL AHEAD, WHICH AT TIMES WAS TOUGH MENTALLY, LUCKILY ENOUGH THE ICE HAD  THAWED TOO! THE TEMP WAS JUST RIGHT @5 DEGREES WITH HARDLY ANY WIND OR RAIN. 

I THINK I MAY HAVE OVERDRESSED WHEN ONE  FELLOW RUNNER  SAID TO ME AT THE 11 MILE POINT THAT I LOOK LIKE I WAS GOING FOR A RAMBLE! I MUST ADMIT I WAS HOT IN MY   3 LAYERS , BUT MY RUNNING NUMBER WAS ATTACHED TO MY VERY 80'S BLUE KAGOL AND IT WOULD HAVE TAKEN MINUTES TO UNDRESS AND DRESS AGAIN! NEVER MIND, THE MAIN THING IS I DID IT, ONLY THE 2ND HALF EVER DONE AND I BEAT MY ROBIN HOOD HALF BY A GOOD 5 MINS ON A TOUGHER COURSE, HERE GOES FOR A SUB 2 HR HALF NEXT TIME AROUND, OH BOY ITS ADDICTIVE :)

SARAH

Well done Sarah

It looks as if you have found the winning formula as far as eating/refuelling is concerned.

So now you can relax before any event and just focus on the run oh, and maybe shed a layer or two more of clothing!

A great result for you personally - and we all feel warmer when someone we have collectively helped succeeds.

You see, the people on this web site are not just on it for Christmas - we can help anyone who asks. 

Hi Sarah,

well done on completing the Keyworth Turkey Trot.Is Santa Claus still at the finish to give you your prize and are the mile markers still as funny? 

Couln't get entry this year due to limited numbers.

Yes Santa was there to give out the goodies, and mile markers were just as funny, however when it came to 9 + I was counting in small numbers down to the finish !!   Still quite high and its been 4 days, cannot keep smiling :))  Just been out this morning for a gentle jog posting christmas cards around my village,  legs still achey but other that than i am great, Thanks everyone

Sarah