Race Nutrition: Don't Run on Empty

One thing you should not do for a long race, like a runDisney Half Marahon, is run on empty!

If you are like me, all the excitement, anticipation, getting up early and the hurry-up-and-wait makes you hungry!   If your race starts at 5:30, you will need to be on the bus NLT 4 AM.  This means I will be up at 3 or 3:30 AM, and I'm starving!  Experience is a great teacher, so having done Disney races in the past, I know to train with all the fuel I would need for a race.  

I am a believer of not trying anything new on race day:  that includes what you will be carrying in your Running Buddy or race bag.  

So during a training run pack your bag with what you think you will need.  If you have problems with blood sugar like I do, you will need to pack extra fuel.  Do you like gum or candy?  Pack that too, and then head our for a run.

My bag will have:

• Gum with Sugar
• Protein Bars (2)
• Kleenex
• Jolly Ranchers
• Banana - if only it would fit!! (I will carry this and eat right before the start)

 As you are running, think about if your pack feels comfortable and if you need any adjustments.   Try it with the skirt or shorts you plan to wear:  you don't want any surprises race day.   I've made the mistake of not planning my bag and pushing my protein bars to my running partner!

RunDisney is great at organizing the course, and will have water and Powerade stops about every 1 to 1.5 miles and food at mile 9.  I wouldn't plan to carry water unless you have hydration issues:  it's a lot of extra weight you don't need.   Clif Shots, in the past, have provided a variety of packets at mile 9, and I'm not shy to ask for a different flavor than what the volunteer offers:  ask for 2 if you think you need it.  And remember that a lot of these gels have caffeine.  If you are sensitive, be sure and plan for extra energy in your bag so that you can push to the end.  

It's all about being prepared, and being ready for the unexpected.

Do you know what you plan to carry with you ?  Have you trained and are ready to go?

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If you need more information on how to prepare for a race, contact me at

kesselrunner77@gmail.com