6 Expert Tips On How To Prepare For A Half Marathon
Are you looking to challenge yourself and run a half marathon? For a lot of men, it can seem quite intimidating; however, it doesn’t have to be. Here are six tips to prepare for a half marathon to lets get started on it today.
1. 13-Week Training Program to prepare for a half marathon
Many runners will testify to the effectiveness of training a week for every mile to be covered in the race. However, 13 weeks of training is enough to see you build-up your fitness for the half marathon. It is enough time for you to cover your primary workouts as well as your weekly mileage targets. Moreover, it allows you to stay motivated without feeling as though the training is going stale. Beginners that will cover around four to five miles should consider adding about a mile of running in their weekly run so that they can build up their confidence and be better prepared to go the distance on race day. For the experienced runners, distance is not the main concern; they know they can go the full length of the marathon. Their primary concern is attaining a new personal best in the race. If you are in this class of runners and you are sure you are in shape for the half, consider reducing your training period to around ten weeks for the next marathon. most importantly make sure to pay attention to your body, if your running causes pain take care of your health so as not to miss the big race because of injury.
2. Get Two Pairs Of Running Shoes
The miles you cover during the training period will add up significantly; you cannot stick to one pair of shoes for the course of the thirteen weeks. Consider having at least two pairs of quality running shoes and switch between the two in-between your sessions so that you can extend the life span of each pair of trainers.
Keep in mind that your shoes also need some ample time to recover, just as your body requires the same after a long run. Changing the shoes often varies the load to your musculoskeletal system, thus reducing the risk of running-related injuries. Purchase two pairs of quality running shoes might seem expensive; the return will be extraordinarily evident in your health, the shoes, and your race goals.
3. Get A Training Partner
Having a training buddy is beneficial, especially when it comes to matters of staying motivated. Your workout partner will provide someone to lean on when your sessions begin to prove to be more challenging and your motivation slowly getting snuffed out. You will have someone to share with every experience that will later become epic stories that you will swap as you also celebrate each other’s accomplishments. There are days when you will feel that you want to skip that cold morning run, more so if you do this alone. Having someone else putting in the same effort as you can help you look forward to stepping out of your door. Consider getting a seasoned training partner, someone that is a bit quicker than you, and will push you to improve as a marathon runner.
4. Plan For A 5K and 10K Run
The three months of training leading up to the big race might seem like an eternity. That is why you should consider setting intermediate goals that will keep you focused, and you can assess them to gauge your progress. A 5K run will be ideal during the first three to four weeks, and then you focus on the 10k during the three to four weeks before the main event. Such a plan will help you stay motivated while boosting your fitness levels. Moreover, it can help you assess how far along you have come in your training. View it a chance to practice your race-day routine, especially if you are a novice marathon runner. You do not want to be caught off guard by the chaotic nature of the big race.
5. Run On Different Surfaces
Try your best to avoid being caught in a running rut. You can step out every day and run the same route during your training or opt for the more comfortable and more convenient option of the treadmill at the gym. However, it would help significantly if you switched up the surfaces you run on so that your feet become accustomed to any terrain you will encounter during the big race. Run-on roads to help harden the legs while also trying to create a race rhythm. Similarly, take different routes with uneven surfaces. As you do this, remember to switch up your shoes to help reduce the risk of injuries associated with the overuse of running shoes.
6. Start With Increasing Your Pace
Every experienced half marathon runner knows and appreciates the need to work on their speed, running faster at a shorter distance, such as a 5K. You should work on covering this distance within the shortest time possible, and that means getting fast in your first four to six weeks of training. Stick to short-interval workouts that focus on quicker tempo runs; afterward, you can concentrate on piling on more mileage in your weekly runs. You must improve your speeds and efficiency, and this should be within the first six weeks of your training. The faster you can complete a 5k run, the better your chances of you handling the main event in your targeted pace and time.
Running a half marathon (13.1 miles) is not easy. We take on the challenge because of its such a challenging event. Whatever your motivation, its an accomplishment worth striving for and is a stepping stone to the even more challenging full marathon. Once you reach that finish line, the emotional impact will rush through your body, giving you that feeling of a great accomplishment. Good luck with your training as you prepare for a half marathon