The adage of half marathon lovers is that “Running half the distance can be twice as much fun”.
Many runners are convinced that the optimum distance to run is a half marathon, or 13.1 miles. This is almost twice as many as those who believe otherwise.
The benefits of running a half marathon vs. running a full marathon are numerous:
- less recovery time
- less training time
- less race time involved
- all with the same adrenaline rushing hype as the marathon
It is a great way to move forward in the direction of finishing a full marathon. Here are 10 arguments why you should consider joining a half marathon race!
THINGS TO DO BEFORE YOU BEGIN HALF MARATHON TRAINING
1. ASK YOURSELF IF YOU ARE REALLY READY TO START TRAINING
The initial stage when establishing a target is to guarantee that it is achievable.
Is your body up to the challenge?
Can you jog, jog/walk, or stroll for 3-4 miles in one go?
Can you mentally tackle the distance?
Are you in a place in your life where you can handle all of the training simultaneously?
2. GATHER ANY GEAR THAT YOU MIGHT NEED
One requires guts, drive, and a quality pair of running shoes to be a successful runner.
Carry out a swift examination of your shoes to determine if they are long-lasting and beneficial for your feet.
Consider what else you may require during your journey.
Sunscreen, hat, a better running watch? Do you need to carry supplies in your car? Bandaids?
3. CHOOSE THE BEST HALF MARATHON TRAINING PLAN!
How much time should I allot for preparing to run a half marathon?
It all depends on you – your experience with running, and how far you can currently manage to go.
A training plan of up to 16 weeks is ideal for those starting to take part in a half marathon.
Intermediate and advanced runners do not need lengthy training periods; 6 weeks is enough, although 12-16 weeks is also effective.
If you have a robust frame and good health, it is possible to rise to the challenge of running longer distances in a shorter time span.
4. WRITE DOWN YOUR HALF MARATHON RACE GOAL + YOUR WHY
You have determined that running a half marathon is the right choice for you.
Maybe you are doing it to challenge yourself.
Maybe you want to lose some weight.
Possibly, you are engaging in the activity with a group of acquaintances.
You could possibly be seeking donations or bringing attention to a specific issue.
It is possible that you are attempting to outdo your personal best time in the previous half marathon.
Whatever it is, write it down.
Setting a target that you desire to reach will enhance your probability of success.
WHAT YOU SHOULD DO WHILE TRAINING FOR A MARATHON
5. PRACTICE MENTAL TRAINING TECHNIQUES
Developing one’s mental capacity is an essential element of running over extended distances.
How you THINK is how you will FEEL!
Be proactive in learning how to:
- set expectations
- self-talk
- stay positive and keep a positive attitude
- use running role models
If you put in the effort to gain knowledge and then put it into practice, you will find many options at your disposal.
The healthier your mental state is, the more likely you will be to have an outstanding half marathon event!
6. KEEP A RECORD OF YOUR TRAINING RUNS & WORKOUTS
Completing a half marathon will certainly be among the most exciting experiences you will ever have!
Document it.
Having the ability to review and evaluate what was successful and what wasn’t is perhaps one of the most advantageous strategies an aspiring runner can possess.
Some things you might want to include in your running log are:
- mileage
- your time and pace
- your nutrition wether before, during or after your run
- how you felt
- the route you took
7: FOCUS HEAVILY ON YOUR NUTRITION
As a person who is preparing for a half marathon, it is important to nourish your body with the proper diet for a half marathoner.
The importance of providing your body with the necessary requirements to train and complete a half marathon cannot be understated.
Your body needs complex carbohydrates while running long distances as they burn quickly and most effectively to power your intense running.
Some examples of complex carbohydrates are:
- brown rice
- oatmeal
- sweet potatoes
- quinoa
8. BECOME GREAT AT PACING YOURSELF
The speed you maintain during the half marathon will determine the ultimate outcome of the race.
One of the most common errors committed by both half and full marathoners is setting off too quickly and keeping up too brisk a pace in the first part of the race.
It can be a challenge to control your pace when you become enthused during a race, due to the adrenaline associated with the event, the other participants, and the first part of the race.
Focus on finding out what your typical running speeds are when exercising.
When you are running your half marathon, check your speed at various intervals to ensure you are not running too quickly (or too slowly!).
9. INCLUDE SOME CROSS TRAINING
Cross training enables you to exercise muscles you do not work when you jog.
The end result will be that you avoid any harm by reinforcing all of your muscles.
If you are on a tight or rigorous exercise plan, it would be wise to forgo your cross-training workout.
10. BE PRO-ACTIVE IN AVOIDING INJURY
Another difficulty you will come across while preparing for a half marathon is learning how to dodge injury.
What are you worried about?
- shin splints?
- achilles tendonitis?
- stress fractures?
- knee pain?
Think about any areas of your body that are particularly weak and do some exercises to help improve the strength in that area.
If you suspect you are getting sick, don’t wait until the illness is in full swing before taking action.
Using ice, elevation and rest can be beneficial.
It is better to err on the side of caution than to regret not doing so later!
Since you are investing a considerable amount of energy into your running activities, you can expect woundedness to arise occasionally, varying from slight to long-term.
Other Tips You Can Use For Your Half Marathon Training
Give Yourself Adequate Time to Prepare
Before you lace up your running shoes, ensure that you have ample time to exercise.
It is of the utmost importance to find or construct a comprehensive schedule of preparation that will last for at least 13 weeks, especially if this is your first time running a half marathon.
This will provide your body and mind with enough time to become acclimated to the new distance.
It is important to keep in mind that it is beneficial to incrementally increase your mileage each week by 10%. This method of gradually increasing your mileage will ensure that you have enough time to successfully build up your running distances. Otherwise, there exists a danger of exhausting yourself physically or sustaining an injury.
Vary Your Runs
There are numerous exercise programs available, so select the one that suits you best. It is important to pick a plan that has a large assortment of runs regardless of which one you opt for. You should incorporate interval workouts, running at your racing speed, easy jogs, and extended runs into your routine.
This kind of training will help you be physically and mentally prepared for whatever race day has in store for you.
Practice Race Day Nutrition
This is an often overlooked point of advice when it comes to training for a half marathon.
Taking in nourishment on the day of the race is an essential part of being successful. Lisa Richards, an experienced nutritionist and the writer of The Candida Diet, provides her advice on what should be consumed before both training for and competing in the race.
Short Term Nutrition
Eating a healthy and balanced diet is essential for successful running in the immediate and distant future. Nutrition in the short term is the style of eating you follow in the days and weeks leading up to a race.
At this moment, it is suggested that a diet consisting of limited amounts of fiber and an abundance of carbohydrates be consumed. Fiber consumption during exercise can cause discomfort in the stomach, which can lead to slower pace and lower endurance.
Race Day Nutrition
Eating carbohydrates ahead of the competition will provide your body with glucose that is stored as glycogen and can be used for energy during the race.
The stomachs of runners are well-known for their delicate nature, due to the frequent movement of their upper body. Try out different eating strategies before you go on your long runs so that you will be aware of what nutrition plan works best for you.
You can opt for gels, chew on gummies, drink special beverages, or stick to the traditional choice of nuts and raisins.
Nutrition for the Long Game
Richard suggests that runners maintain a healthy diet in the long-term, highlighting the importance of whole-grain carbohydrates, lean protein, fruit and vegetables.
It is important to nourish your body with nutritious food all the time, not just in the lead up to a sporting event.
Let Your Body Recover the Right Way
It’s important to remember that in addition to all the running and cross-training for a half marathon, proper rest and recovery is a significant part of the process.
This includes engaging in activities such as rolling on foam rollers, stretching, and obtaining adequate sleep. Allow your body time to recover from the strenuous physical activity you are performing by making sure you incorporate a break day into your training agenda.
On the day off, engaging in a low intensity activity such as walking or yoga can work for your active recovery, however, it’s important to give your body the necessary break it needs to fully recharge and be able to function optimally the following week.
Don’t Be Afraid of Walk Breaks
Some runners view taking a break as an indication that they’re not strong enough.
They couldn’t be more wrong.
Sometimes you just need to walk. Many successful runners in half marathons incorporate breaks in their runs by alternating walking and running. Many runners are able to achieve their highest personal records through the run-walk approach.
Even if you favor just running uninterrupted and avoiding intervals, you can still plan periods of walking. For example, you can plan to pass certain water stations at certain times in order to give yourself a rest before going on with greater intensity.
Change Up Your Training Locations
You can quickly locate a path that suits you and continue on it. This is an issue because your body eventually adapts to it. If you try to run a different course on the competition day, your body may not adapt easily to the unfamiliar environment.
Attempt to vary your jogging routes and the grounds you cover when you train. It would be beneficial to take a look at the race track before running in the competition. If the race route is hilly, be sure to include uphill runs in your training.
On race day, your respiratory and skeletal systems will be grateful.
Choose an Achievable Race Pace
Race day nerves are very real! It’s effortless to start off at a high speed due to feeling eager and tense. If you sprint too fast in the early stages of the race, you will exhaust yourself and not have the energy to keep up with the pace once the difficulty increases.
Pay attention to the time and stay with a group that runs at a consistent pace for the initial few miles before you start running quickly. Start the car’s fuel when you reach the 10-mile mark.
Not sure what race pace to aim for?
Examine your GPS watch to determine the velocity of your speed while running at a steady pace that requires effort. Contemplate a speed you could communicate at in which you could hold a dialogue, but only for a few short phrases.
Train With Other Runners
If you feel apprehensive about engaging in the challenge of a half marathon, try to locate a running group or a running companion to accompany you.
Having support can be beneficial in holding you responsible when you would rather stay indoors, and it also helps make the run more enjoyable. Chatting with another person while running can help the time pass more quickly.
Joining a running crew is an excellent way to socialize with others who are as passionate about running as you are!
Do a Practice Race
Kim Caruso, who is a running instructor and creator of Fleet Feet Poughkeepsie, suggests participating in a “training race” (or tune-up race).
Running practice races can aid a beginning runner in becoming more acquainted with the race setting, such as unfamiliar details of the race day.
For runners who are more advanced, trial runs can help them determine if the time aim that they initiated (frequently randomly) at the beginning of coaching is attainable and realistic based on their present fitness.
Final Words
It’s a good idea to take part in a half marathon if you’re thinking about it. You’ll be thrilled with the journey, and you will feel proud after finishing it. Learning could be frightening, yet just manage it in small increments of one week.
Concentrate on the tasks that must be completed today and rely on your strategy.
Using the tips we outlined for training, you’ll have no problem completing a half marathon race. I can assure you that by the end you will be eager to sign up for another one!
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