Half marathons are a great place to start if you’re new to running. To build stamina and power, you’ll need to increase your weekly mileage, complete longer ‘long’ runs, and do a broader range of workouts. But, make sure you give yourself enough chances to plan for a half marathon.
Preparing For A Half Marathon: Some Practical Advice
Training for a half marathon is a lot of effort. It requires commitment and enthusiasm. Here are some things to do before starting the first half-marathon practice run.
If you’ve been thinking about running the first half marathon, there’s no better time than now. Don’t waste time any longer.
Acknowledge Where You Are
There is no disgrace in being a novice. We’ve all got to start someplace. Still, it’s critical to be honest about who you are and prevent establishing unrealistic expectations.
Set Achievable Goals
It goes hand in hand with accepting your limitations, lifestyle, and other responsibilities. Goals are essential, but they must be placed at the right edge of our abilities. You don’t want the objectives to be so far out of sight that they discourage you and make you feel like a failure. Set several modest goals along the road.
Switch Things Up
A half marathon preparation requires a few months or so. Staying out of a rut is critical. Change up your training days of the week and avoid jogging on a treadmill.
Run For A Reason
We are all aware of how short motivation can be. One day, we’ll be ready to face the world. Then we persuade ourselves that it is preferable to forgo our exercise. The “why” is a way to get around this. Determine why you’re doing a half marathon, and you’ll find it easier to wake up to train every day, particularly on those chilly and frosty mornings and afternoons.
Take Care Of Your Nutrition
Nutrition is equally as vital as exercise. Again, everyone’s body is unique, so experimenting with your diet is worthwhile. Most people who train for a half marathon will benefit from a well-balanced diet rich in healthy carbohydrates, protein, and lots of water.
Moreover, consume enough carbs to maintain blood sugar levels consistent, increase muscle and liver glycogen reserves, and replenish glycogen stores after a run. It is the primary energy source for endurance activity, with fat as the secondary energy source.
Don’t Overdo It
It’s easy to overtrain, especially if you’re really into your half marathon preparation. Resting or taking a break is important. Muscles may recuperate and mend themselves when you take a break. If you miss those rest days, you’ll wind up going backwards or, worst-case scenario, hurt, so be cautious not to overdo It and understand your body’s limits.
Do Long Runs
Long runs are essential for completing a half-marathon. In fact, according to coach Jason Fitzgerald, lengthy runs are even more important for rookies, especially since endurance is the most significant limiting factor for young runners who go for a 10K run. Furthermore, he suggests peaking around 11 miles to guarantee that you can comfortably run the half marathon.
Take It Easy
The most frequent error runners make on their long runs are starting too quickly,’ says Galloway. ‘Make sure you can converse while running and take lots of walk breaks. This pacing approach will provide you with the stamina you need without exhausting you.’
Balance Work And Rest
Allow time to rest between runs to aid in your adaptation to the exercise. ‘Running every other day minimises the chance of injury. ‘It helps the body heal and develops after each session,’ Galloway explains. On non-run days, you don’t have to relax completely; cross-training improves fitness without overworking the muscles and joints. Cycling, swimming, yoga, and weight training are all excellent possibilities.
Find Your Pace
To calculate a reasonable half-marathon race pace, divide the 10K time in mins by 2.22. ‘Race-pace practise you used to that pace, so you don’t start too quickly in your race,’ explains Higdon. ‘If you start too slowly in the first few miles, you can catch up in the following few.’ However, if you start too quickly, you may find yourself walking by the end.’
Set A Goal
But don’t make it all about the time. Galloway recommends three objectives for first-timers: finish upright, with a grin on your face, and with the desire to do it again.
Take It One Step At A Time
If you’re nervous at the start line, focus just on the first mile. Now that is out of the picture, go on to the next one. ‘I used to give myself tiny objectives throughout a race,’ recalls Mara Yamauchi, a former Olympic marathoner. ‘The next refreshments stop, the next mile marker,’ says the narrator. The final race will be in sight before you realise it.
If you’re thinking of running a half marathon, go for it! It’s a beautiful experience, and you’ll have a tremendous feeling of achievement when you’re through. Training may be intimidating at first, but take it one week at a time. Concentrate on what you need to accomplish for the day and have faith in your plan.