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Energy Guide
Your energy guide to the World Championships
Your World Championships experience begins long before the starting gun.
Over 21.0975 kilometres, your body needs energy. Not only on race day itself, but also throughout your training, in the days leading up to the race, along the course and after you cross the finish line.
This guide will help you prepare your energy strategy for the half marathon at the World Athletics Road Running Championships Copenhagen 26.
Before, during and after
Before
Eat a familiar, carbohydrate-rich meal 2–4 hours before the start. This could be a bread roll with cheese and jam or a bowl of porridge with banana. Choose something you know works for you. You may also want to drink a bottle of High5.
During
Stay ahead of your energy needs. Drink at the refreshment stations and take on energy before you begin to feel tired. It is much easier to maintain a steady energy level than to try to recover what you have lost later in the race.
After
Replenish your body with fluids, carbohydrates, protein and salt in the hours after you finish. And remember to enjoy the moment. You are now a true World Championships finisher.
Plan your race-day energy
A good half marathon energy plan covers the entire race-day journey – from your final meal before the start to your recovery afterwards.
- Plan what you will eat and drink before the start.
- Take on carbohydrates during the race, particularly if you expect to be on the course for more than 75 minutes.
- Train with the same products you plan to use on race day.
- High5 Energy Drink will be served at every refreshment station along the half marathon course.
The final week
The final week is about arriving at the start line with full energy stores, fresh legs and confidence in your routine.
- Choose familiar meals with plenty of carbohydrates, such as rice, pasta, bread, porridge, potatoes and fruit.
- Maintain your fluid intake throughout the week.
- Avoid major changes to your diet or experimenting with unfamiliar foods.
- Eat food you enjoy. Confidence comes from good habits, not perfection.
Race morning
Keep race morning simple and stick to the routine you know from training.
- Eat breakfast 2–4 hours before your start time.
- Choose familiar, carbohydrate-rich foods that are easy to digest.
- Drink enough to be well hydrated, but avoid drinking too much immediately before the start.
- Remember that toilets are available in every start group.
- Stay calm, trust your routine and stick to what has worked during training.
Energy on the course
Your body can only store a limited amount of carbohydrate. As your energy stores begin to run low, it becomes more difficult to maintain your pace all the way to the finish line.
As a general rule, the body can absorb up to approximately 60 grams of carbohydrate and around one litre of fluid per hour. This depends on factors including your pace, the weather and what your stomach is accustomed to. For many runners, this corresponds to 2–3 gels and 2–4 cups of water or High5 Energy Drink per hour.
There is no single correct strategy. Use your training to determine the amount, timing and products that work best for you, and be prepared to adjust your plan if race day is warmer than expected.
Products on the course
Here you can see the High5 products that can form part of your energy strategy before and during the half marathon.
High5 Energy Drink Citrus
| Energy | 1598 kJ / 376 kcal |
| Carbohydrate | 75 g |
| Of which sugars | 44 g |
| Protein | 19 g |
| Salt | 1.3 g |
High5 Energy Drink Citrus will be served at every refreshment station.
Please note that the energy drink is mixed in large quantities. We therefore cannot guarantee that the nutritional content will correspond exactly to the values shown above.
High5 Energy Gel Aqua
| Energy | 612 kJ / 144 kcal |
| Carbohydrate | 36 g |
| Of which sugars | 5 g |
| Protein | 0 g |
| Salt | 0.1 g |
High5 Energy Gel Aqua can be used as part of your energy strategy before and during the race.
We recommend testing the gel during training so you know how your body responds before using it on race day.
6 tips for navigating the refreshment stations
The refreshment stations can be busy. With a good plan, it will be easier to get the energy and fluids you need without losing your rhythm.
Take your gel before the station
If you use gels, take them just before reaching the refreshment station so you can wash them down with water. You can also grab a High5 Energy Gel Aqua at 11,8 km.
Use the full station
Do not stop at the first table. Continue further into the station, where there is often more space. Refreshments are available on both sides of the road.
Stay aware
Many runners may gather around the refreshment stations. Pay attention to those around you, look ahead and be prepared for runners slowing down or changing direction.
Drink smart
Pinch the top of the paper cup together to make the opening smaller. This makes it easier to drink without spilling while you run.
Keep moving
It is fine to slow down, but avoid stopping completely. Take what you need and continue moving forward. This creates a better flow and more room for the other runners.
Say thank you
Hundreds of volunteers help make your World Championships experience possible. If you have the energy, share a smile or a quick thank you as you pass.
High5 on the course
Water and High5 Energy Drink will be served at every refreshment station along the half marathon course. The table below shows where the stations are located.
| Location | Served |
|---|---|
| 4.5 km | Water • High5 Energy Drink |
| 7.1 km | Water • High5 Energy Drink • Fruit |
| 11.8 km | Water • High5 Energy Drink • High5 Energy Gel |
| 16.8 km | Water • High5 Energy Drink |
| 18.8 km | Water • High5 Energy Drink |
Remember
Train your energy intake just as you train your legs. Make a plan, test it during training and stick to it on race day.
Everything you have trained for culminates here. Trust your plan, replenish your energy along the way and enjoy every step towards the finish line.
After the finish
First and foremost: Enjoy the moment.
You have just completed a World Championships. Find a place in the Runners Area, take a moment to unwind and give yourself time to take it all in.
When you are ready, start replenishing your energy and fluids. Grab a Faxe Kondi Pro, Faxe Kondi or Egekilde Water, and enjoy a good meal from one of the many food and drink options available in the Runners Area.
Celebrate the day with the people who helped you get here. Share the experience with family, friends and your fellow runners as you reflect on everything you have achieved.
And remember to rest. You have earned it.
It all culminates here
The training. The kilometres. The decisions you make before, during and after the race.
Your energy strategy is part of your World Championships experience.
Now it is your turn. Trust the plan and enjoy your World Championships.