14 Training Advice For Your First Half Marathon
Preparing for a half marathon is exhilarating – it’s a fabulous target to aim for and a delightful (yet strenuous) distance to run.
Nonetheless, it’s essential to be ready so that your competition runs smoothly. It is difficult to pretend that one has run 13.1 miles, more so than a 5k or 10k.
All runners are unique, and each individual has distinct running requirements, yet there are some pieces of advice regarding training that can be applied to all. We have laid out the basic necessities so that you are completely ready to take the plunge.
1. Build a base
Incorrectly assuming that a 12 to 14-week period is enough to bring one from being untrained to running a half marathon is a common slip-up among novice runners.
Training plans for a half marathon that span between 10, 14, or 16 weeks are designed for individuals who have regularly run for at least 15 to 20 miles a week beforehand. The length of your longest run should be a minimum of 5 miles. If you run any fewer miles than this amount each week or have a long run that extends beyond this mileage, your body won’t have the chance to get used to it. If you have a strong foundation to start off with, as you begin your practice you will become accustomed to the strenuous requirements of training for a half-marathon.
If your base fitness level is poor when you start training, your body needs to develop that foundational fitness while also adjusting to the new training effort. That’s overtraining or an injury just waiting to happen.
2. Pick a plan
A standard amount of time to train for a half marathon is 12 weeks, however, if you take a quick look online you will be able to find programs that can vary from 10 to 16 weeks. Different plans offer different lengths of time, but they also are different in terms of what they have to offer, such as workout regimes, total running time per week, and the frequency of running throughout the week. Study the various plans carefully before picking one. Initially, look for one that fits in with your job and family routine. If the intended routine includes jogging every day, and you realize that this is not something you can realistically commit to, then this program is not best suited to you. Locate an exercise program that is suitable for your current running ability. If the first scheduled long run in your training plan is 8 miles and the farthest you have run up until now is 4 miles, pick a different program. The plans for running typically fall under the categories of Beginner, Intermediate and Advanced or Experienced; however, it is important to inspect the plan thoroughly to ensure it lines up with your individual fitness level.
3. Think quality over quantity
Covering big distances each week is a method to get ready for a half marathon, but doing so could augment the likelihood of getting hurt. The tempo runs have differences, but generally, they commence and conclude with a 1-mile warm-up/cool-down and the miles in between are run at a rate of around 30 seconds slower than the 5K speed. The Tempo portion is an uncomfortable pace.
This allows your body to expand its VO2Max, which is the capacity of the muscles to absorb and use oxygen, to generate energy. Additionally, this will help to move beyond the lactic acid threshold, which is the point where your legs become sore from the intense burning sensation. Improving VO2Max and extending your lactate threshold can help you become a better runner and delay exhaustion for longer. The distances one can go for a tempo run can range anywhere between 4 and 8 miles and the kind of tempos one might encounter can be different. Three good types of workouts that involve tempo running are the classic tempo, running at race speeds, and tempo interval training.
Race pace tempos are comparable to traditional tempos, but rather than running 30 seconds behind 5K speed, you increase the difficulty by lowering it to what you can run in a half marathon. This is an excellent exercise to help your body get used to the sensation of running at a competitive speed. You should reserve your race pace speed for your longer tempo runs that are between 6, 7, and 8 miles in length.
The mile-long warm-up and cool-down frame a series of 5-minute intervals alternately at a fast and slow pace. Run your fast interval (fartlek) about 20 seconds slower than what you would run for a 5K race and your slow interval should be at a pace similar to your slow and leisurely long run. This trains your body to be able to adjust its pace at particular moments during the competition. Here are more specifics on these tempo workouts. The long run is just that…long. This jog should go at a rate that is a minute slower than what you would use for competing. At times it is not easy to manage that, but if you take a step back, it will help your body to become stronger without overexerting it.
A typical half marathon coaching regimen will have runners build up to a maximum distance of between 12 and 13 miles. You don’t need to do more than a 13-mile run for a half marathon. The two bi-weekly fundamental repair drives are brief (4 to 5 miles). These are intended to maintain consistent weekly mileage and aid in preserving the runner’s flexibility between intense training sessions. These runs are carried out at a less intense velocity (45 seconds to a full minute slower than expected racing speed).
4. Cross-train
Taking part in non-running yet cardiovascular cross-training and gentle strength training on days when you’re not running is an excellent way to optimize your running capability. Riding a bike, swimming, and utilizing the elliptical trainer or rower are all exemplary varieties of cross-training.
Doing light exercises aimed at strengthening your core and upper body muscles can go a long way to helping your posture and form stay good while running, thus preventing fatigue.
5. Find a training group
Whether you hire a coach to lead your group workout classes or join forces with friends to exercise, training together can make a huge difference in your sporting achievements. When you believe that you will be missed if absent, you are more likely to be responsible for your exercise routines.
When you know that your buddies are expecting you early in the morning for the long run, it is easier to get out of bed. A supportive friend’s kind words or even a light touch on the arm during a difficult run can really help you get through it and prevent muscle fatigue.
6. Research the race
Discover what type of sports beverage will be supplied at the competition. If possible, practice with the same sports drink or plan beforehand how you will use your own supply (for example, using a hydration belt or arranging for friends or family members to distribute it along your route).
Do not consume a sports drink or gel during a race if you have not used it in practice. Check at what mile points there will be water and/or help stations. Determine if there are any Porta Potties located along the route and where they are located if so. It is critical to be aware of the location of these areas if you start to feel stomach discomfort while running. Examine the altitude diagram (often located on the competition website). Pinpoint where the hills (if any) are located. Not all races that take place in flat parts of the landscape will necessarily have a level course.
A variety of events will feature running over inclines in neighbourhood recreational areas and traversing bridges, overpasses, and underpasses.
7. Get the high-quality running gear
At this moment, it is wise to purchase some quality running apparel. It’s a good idea to have multiple pairs of running shoes you can alternate between when you are training. Choose the pair you like best to wear while running and stay with them.
Do not wear a pair of shoes that you have not used before on the day of a race. That is a surefire way to cause distress and a terrible race. You should also allocate some of your budget to purchasing some robust and excellent quality clothing for your extensive runs and for when you take part in a competition.
Put on the clothes while you work out so you can be sure that they don’t irritate your skin, cause friction, or get bunched up or slide down.
8. Give yourself adequate time to prepare
Before you put on your running shoes, make sure that you have enough time to exercise. For a successful first half marathon, it is essential to create or locate a dependable exercise outline that maintains a timeframe of at least 13 weeks.
This will allow your body and mind sufficient space to get accustomed to longer distances.
Take note that typically, you should gradually increase the number of miles you run every week by 10%, following the 10% Rule. This assists in enabling you to increase the amount of time you jog in a controlled manner. You could suffer from burnout or be hurt if you don’t take measures to protect yourself.
9. Vary your runs
You have a wide array of training programs to choose from, so select the one that appeals to you the most. Ensure that whatever option you select includes a broad assortment of trails. You have the ambition to carry out activities such as speed work, running at a competitive speed, slow and relaxed jogs, and extensive runs.
This selection will help to get you physically and mentally ready for the rigours of competition.
10. Practice race day nutrition
This advice regarding half-marathon preparation is often neglected.
Making sure that your body is well-fuelled on the day of a race is an absolutely crucial factor in achieving success. Lisa Richards, a nutrition specialist and author of The Candida Diet, outlines what to consume when getting ready for the race and immediately before the event.
Short Term Nutrition
The nutritional needs of a competitive runner are essential to success in the short and long run. The eating habits you have in the days or even hours leading up to a race are called short-term nutrition.
This period should involve eating a food plan with few fibres and a lot of carbohydrates. Consuming fibre before running a race may result in GI distress, contributing to a slower running time and a suboptimal performance.
Race Day Nutrition
Eating carbs before the event will supply your body with glucose, which is kept as glycogen and can be used for strength as you complete the competition.
Athletes who are involved in running often experience stomach issues due to the bumping and shaking that their bodies endure. Be sure to test out your nutrition plan before your long runs to find out what works best for you.
You have the option to consume gels, gummies, specialized beverages, or the classic nuts and raisins mixture.
Nutrition for the Long Game
Richard suggests that runners competing in an event should ingest a diet that is full of healthy, whole-grain carbohydrates, lean forms of protein, fruits, and vegetables over the long term.
It is important to regularly feed your body with nutrient-rich foods, not just during a competition period.
11. Let your body recover the right way
In addition to all of the jogging and cross-training, there is one essential aspect to preparing for a half marathon: recuperation!
This encompasses everything from foam rolling, extending, and rest. Give your body a chance to recover from the vigorous exercise routine you have been following by including a day of rest in your workout plan.
12. Don’t be afraid of walk breaks
Some runners see taking walk breaks as a sign of being not as strong.
They couldn’t be more wrong.
Sometimes you just need to walk. Many successful people in half marathon running have achieved their goals by incorporating walking into their running by breaking it up into smaller intervals. Many runners achieve their top personal records by using the run-walk technique.
Even if you prefer to keep on running and not do interval training, you can still organize walk breaks into your routine. You can, for example, use the water stations as markers to give yourself a quick rest before you keep on pushing yourself.
13. Change up your training locations
You can quickly identify a path that you enjoy and keep following it. The issue is that your body becomes accustomed to it. When you take an unknown path during a race, it may take some time for your body to get used to the unfamiliar terrain.
Attempt to do your running in distinct locations, featuring diverse surfaces, when conducting your training. Examining the course plan before the contest would be sensible. When running on a course that contains hilltops, make sure you include hill-running practice as part of your training regimen.
On race day, your respiratory and leg muscles will feel grateful.
14. Choose an achievable race pace
Race day nerves are very real! It is common to become overly enthusiastic and anxious resulting in an accelerated start. If you start out too fast in a race, you will have little energy left to persist when the going gets tougher.
Keep an eye on the time, and run at a slower pace than normal with a group for the first portion of the race before you increase your speed. Once you reach ten miles, you can turn on the fuel.
Not sure what race pace to aim for?
See how fast you are going on your GPS watch when you are running at a challenging yet achievable speed. Contemplate a rate at which you could maintain a dialogue, however just for a few brief phrases.
Working towards a target finish time? Press the link below to find the speed you need to meet your goal!
