{"podcast":{"title":"Half Marathon Training Plan Podcast","slug":"half-marathon-training-plan-podcast-7574423","podcast_index_feed_id":7574423,"rss_url":"https://anchor.fm/s/10b51514c/podcast/rss","website_url":"https://halfmarathontrainingplan.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/44748459/44748459-1762382669254-71b26c94536da.jpg","author":"Coach Chris","episode_count":29,"summary":"The Half Marathon Training Plan Podcast helps beginners train smarter, stay healthy, and finish strong. Hosted by Coach Chris and Coach Maya, each episode breaks down the science of running into simple, practical strategies for building mileage safely, avoiding injury, fueling properly, and staying consistent from week one to race day. Whether you're training for your first 13.1 or coming back after burnout, this podcast teaches the system behind injury-free half marathon training — without hype, guesswork, or wasted miles. Start here → halfmarathontrainingplan.com/start","last_synced_at":"2026-07-07T00:22:28.601093+00:00","page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423"},"episode":{"title":"Mastering Mid-Run Fueling: Gels, Carbs & the Science of Avoiding the Bonk","slug":"mastering-mid-run-fueling-gels-carbs-the-science-of-avoiding-the-bonk","published_at":"2025-12-01T13:00:00+00:00","page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/mastering-mid-run-fueling-gels-carbs-the-science-of-avoiding-the-bonk","show_page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423","url":"https://podcasters.spotify.com/pod/show/coach-chris2/episodes/Mastering-Mid-Run-Fueling-Gels--Carbs--the-Science-of-Avoiding-the-Bonk-e3bfsdn","audio_url":"https://anchor.fm/s/10b51514c/podcast/play/111718263/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-10-26%2Fee372122-3e51-cee6-4c6a-c02a0344eee4.m4a","summary":"New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Most runners hit the wall not because they’re out of fitness, but because they’re out of fuel. In this episode, Coaches Chris and Maya break down the real science behind mid-run fueling so you can avoid bonking, run stronger, and finish faster. We unpack everything from glucose vs fructose transporters, to sodium co-transport, to how caffeine enhances endurance — all in a clear, actionable way you can apply immediately to your long runs and half marathon race day. What you'll learn: Why your body only stores ~90 minutes of run-ready glycogen Why simple carbs (not bars or whole foods) are essential during long runs The gut’s “traffic jam” limit: why glucose-only gels cause GI issues How dual-fuel gels (glucose + fructose) unlock 90g/hr carb absorption How to avoid the most common fueling mistakes that lead to cramping and nausea The role of sodium in absorption, hydration, and preventing hyponatremia How and when to use caffeinated gels for a performance boost A proven mile-by-mile fueling pattern for a strong half marathon How to “train your gut” so fueling becomes effortless on race day Show Notes: Take your first gel between minutes 45–60 Aim for 60g carbs/hour (up to 90g/hr if using glucose + fructose) Use sodium to support absorption & hydration Take caffeinated gels late in the race for a mental/physical boost Practice fueling in training to prevent stomach issues Read more at HalfMarathonTrainingPlan.com","meta_description":"New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Most runners hit the wall not because they’re out of fitness, but because they’re…","key_points":[],"chapters":[],"topics":[],"duration_seconds":903,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/mastering-mid-run-fueling-gels-carbs-the-science-of-avoiding-the-bonk/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/mastering-mid-run-fueling-gels-carbs-the-science-of-avoiding-the-bonk.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}