If you have been running the 5K, it’s more likely that you are now aiming for something more challenging like the half marathon. This is a good distance to run. It’s enough to make you feel challenged but it’s not going to consume your life at all. Here are some tips that you might want to consider when running your first half marathon:
Create a base for yourself.
Most runners commit the mistake of preparing for the half marathon for about 12 to 14 weeks thinking that it can catapult them from the couch to the finish line successfully. The truth is that when it comes to the half marathon training, runners have to train for 10, 14, or 16 weeks. It is also preferable that you have already achieved a weekly mileage base of 15 to 20 miles. It is also necessary for you to have finished a 5K run before you train for it.
When you have run less than that your body may have some problems acclimating. But if you have a solid base, your body would be fully acclimated for the half marathon training. When you have a weak base getting into the training, your body will be doing both building a solid base and at the same time acclimating to the new training demands. This is what you mean by overtraining or an injury waiting to unfold.
You need to choose a plan for your training.
The usual half marathon training can last for twelve weeks but if you are going to research on it you will find training plans that can last for up to 16 weeks. It’s better to follow the longer runs to give you more room for training when someone gets sick or the weather is too bad to push through with the run. For a beginner, it is recommended to follow a training plan that is longer than 10 weeks. This will enable the body to get acclimated to the training demands.
Plans have different lengths. They also differ in terms of training content such as the type of workouts, the frequency of the runs, and your weekly mileage. You need to study all the different plans before you pick out one. First of all, you need to find a training plan that integrates both your work and your family schedule.
If the plan requires you to run daily and it is not possible for you, check on a different plan. You have to find a plan that suits your own level of fitness too. When the first long run in the plan is 8K and you have only finished 4K, it’s not the plan for you. Plans are often labeled as for Beginners, Intermediate, and also Advanced or Experienced. But even so, you need to check on the plan and see if it matches your fitness level before you proceed. Otherwise you need to look for an alternative.
You also need to find the right running gear.
Running may not be that easy at this point but it is however very much accessible. It’s relatively cheaper, can be done anywhere, and there are no equipment to use. Anyone who runs in not so good shoes will tell you that it can make a huge difference to your performance when you have the right pair. You need to go to a specialty running shop and have your gait and stride analyzed professionally. This will allow you to choose the best shoe type for you. You should also bear in mind that your friend’s favorite may not be the same as yours. There are some people who love to run almost barefoot while there are also those who like to run wearing platform shoes. You need to find what is the most suitable for you. You may also need to test your leggings, headphones, and even your pair of socks. The last thing you want for yourself is to keep on tag scratching your lower back and pulling up your socks that keep on falling. It’s a rule of thumb not to wear anything you haven’t worn in the past during race day.
This principle applies to fueling too.
You need not experiment on new energy gels, caffeine powder, or breakfast meals on race day. Training runs are like preparing the right gear and fuel for the race day, but most importantly it is preparing your whole body. When you load up on those commercial caffeinated gels without prior testing can make you end up at the rest room. It’s better to test those carbo-loaded breakfast meals for runners. You have to load up 30 to 60 grams of carbs every hour while you are running. The carbs you take while on the race course should be those that are easy to digest, eat, and carry with you on the run.
You have to master the long run as part of your training plan.
Often this is done during Saturday or Sunday. This is the most important part of any half marathon training plan. Everything that you have done from cardio, cross training, hill work, and speed enhancement leads to the weekend long run. Choose a route which is similar to one that you will go through during the race. This may be quite impossible when you do the destination race. This should be done rain or shine. You should also be ready for all types of weather conditions during race day.
Respect the significance of proper pacing. It’s a common mistake of runners to run too fast and end up crashing and burning.
Don’t underestimate the importance of the taper.
The taper is truly part of any training plan. This allows your body to recover from the training that you set your body on. Tapering is not stopping on the training. It simply means cutting back on the physical activities two weeks before race day.
When training for a race no matter what distance it is, keep in mind that every run is important but so is recovery.