A challenge is provided by the half marathon distance beyond the popular 10K while allowing for more flexibility than marathon training. The training period is three months (versus five for the marathon), and healing is appreciably quicker than for the marathon. This happy news means you could run several half marathons during an individual race season.
Training for the half marathon is also a great stepping stone on your way to a first marathon. The half is a perfect method to find out whether you enjoy going the long distance and prepares you for the marathon’s mental and physical challenge. It’s the best dress rehearsal. Remember, naturally, that there’s no such thing as a one-size-fits-all training program. While the programs offered here are dependable and solid, you should don’t hesitate to tinker together and make them your own. Accommodate them to your own rhythms.
Building mental stamina is crucial. It’s one thing to be inspired to begin training. It’s another to stay inspired each and every day. Developing the proper mindset and staying inspired is essential to crossing the finish line with a grin in your face and enjoying training.
Complete time goals, weight loss goals, “just complete” goals…we all have a reason(s) for desiring to run a half marathon. If your only purpose is to shed weight, good luck. You’re likely to quit. You might be likely to quit just like so many individuals who join health clubs each year for the exact same reason only to stop going after finding little effects in little time. You must have the right aims and reasons for running to be able to be successful.
Wear the right tools:
Treat your feet to some great pair of running shoes (or three!). Running shoes is going to function as the most important piece of gear. Shoes are designed to fit feet with pronation, distinct arches, and more. See with a local specialty running shop to get the best shoes for your own feet.
Carbohydrates supply the fuel runners need. During half marathon training , should come from carbohydrates, especially complex carbohydrates. 10% should come from protein (you want 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nourishment you must keep you strong and allow for adequate recovery.
Clearly, it is important to run for half marathon training, but healing is equally important. Each day should not be run by you. Your body has to rest between runs so it can recover from one run to another, getting more powerful between each run. Nutrition and eating the right foods at the right time also playan important role in healing. Take recovery days as serious as your running days.
On runs of an hour or more, take fluids with you and use up 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after and get your body weight back to the weight it was before the run by sports drink or drinking water within the first hours after the run.
Use your non-running days to rest and recover. Ice in knees or shins, especially down any soreness (most common) four times daily for 15-20 minutes. Harms frequently sneak up without warning. Doing all the right things right will minimize your likelihood of harm.
Before you begin half marathon training, you must be able to run for at least 30 minutes without stopping. Space is unimportant right now. You only need to get your body used to running.
Combinations of run/walks are excellent to use during pre-training because they still your body into the exercise and minimizes the possibility of experiencing a running harm.
It’s also a great idea at this point to go ahead and choose a half marathon and get signed up!
Each week should be slowly increased by your mileage. As a general rule, total weekly mileage must not rise by more than 10% from week-to- . Completing a run of 10 -12 miles before the race will be enough to prepare you for the end. You should then taper off in the final weeks before the half marathon to allow your body to recover from training and thus you’ll not be weak on the big day.