Your best half marathon is around the corner. đȘ
The half marathon has become the fastest-growing race distance, why? Firstly it is a manageable challenge, which training can be fitted in better and it’s easier to hit the distance in training. In addition, you can bounce back quickly enough, so doing more than one or two a year isnât unreasonable.
If you’re thinking of running your first or hitting a personal best, here are some top tips to help:
1. Run for a reason
Training for a long race can be mentally and physically tough. Regardless of whether youâre a total newbie or a seasoned club runner, ask yourself one simple question: âWhy am I doing this?â The answer to that question gives purpose to your chosen pursuit and will serve as your primary motivation throughout the training cycle as well as on race day.
2. Train for at least 12 weeks
While it may seem a bit novel to allow yourself one week of training for every mile of the race, 12 weeks is long enough period of time to safely build up your long run, weekly mileage and target key workouts. For beginners whose longest run might only be 4 or 5 miles at the start, adding as little as a mile to your weekly long run will put you in a position to confidently cover the distance on race day. If youâre an experienced runner and covering the distance isnât of concern, a training plan focused on race-specific workouts can put you in a good position to go after a new personal best.
3. Join a club, get a training buddy or hire a coach
Donât go at it alone. Training is better with a people to hold you accountable. When the miles rise, workouts get more challenging or if motivation starts to dip you’ll want somebody around you to hold you accountable. It may be tempting to stay in bed and skip a cold morning run if youâre running by yourself, but knowing that youâre meeting someone else can motivate you to get out the door. A running coach can also provide a plan to work against, saving you the mental energy planning your schedule out.
4. Plan smaller races too
Three months out from your big race can seem like an eternity, so give yourself other goals along the way to stay hungry and check your progress. Scheduling a 5k in the early weeks and a 10K later in training will keep you motivated and provide a nice boost to your fitness while also serving as an indicator as to how well your training is coming along. These tune-up races also provide the opportunity to practice your race-day routine prior to your half marathon, which is perfect for newer runners, to understand logistics, etc.
5. Run on different surfaces
Donât get caught in a running rut. It can be easy to head out the door and run the same route from your house every day or cave to the convenience of the treadmill. As much as possible, try to switch up the surfaces you run on. Softer surfaces, such as grass or trails, can be great for recovery runs since the impact is less on your body, and the uneven nature of the surface can help strengthen your feet or lower legs.
6. Practice at race pace
This may seem like a given, but many runners will train slower than the pace they hope to maintain for 13.1 miles and then wonder why they couldnât do so on race day. Practice makes perfect! Make sure you build in progression or tempo runs into your weekly running schedule.
7. Experiment with fuelling
Itâs important to experiment with fuelling and hydration strategies prior to race day. The last thing you want is to have an upset stomach after you take off from the starting line. Do your research and plan ahead. Know which sports drink and gels will be on the race course and practice using those products if you donât plan on carrying supplies with you.
8. Donât overdo long runs
The long run is one of the cornerstones of training for a half marathon, but itâs an element that can be easily overdone, whether youâre a beginner or a veteran. Make sure you aim to increase 1 mile per week, to give you mind and body time to adapt through your training cycle.
If you’re new to running, read my post for more tips đ
