5 tips on how to run a half marathon
This year I completed my first half marathon (21.1km). This blog goes through how I managed to complete it and some of my top tips.
1. Run for a reason
We all have our own reasons for running, from trying something new and dropping a few pounds to running in memory of a loved one, raising money for a cause or setting a personal best.
Whatever your reason for running, remind yourself of them regularly and never lose sight of what crossing that finish line means to you.
2. Allow yourself enough time to train
12 weeks is an appropriate time frame to safely build up your long run, weekly kilometers and key workouts.
For beginners whose longest run might only be 4 or 5 kilometers at the start, adding as little as a kilometer to your weekly long run will put you in a position to confidently cover the distance on race day.
If you’re an experienced runner and covering the distance isn’t of concern, a 13-week training block chock full of gradually increasing mileage and challenging race-specific workouts can put you in a good position to go after a new personal best.
3. Buy two pairs of shoes
The kilometers will add up over the 12 weeks of half-marathon training, and one pair of running shoes won’t be enough to handle the entire load.
Having two fresh pairs of shoes on hand when you start your training helps extend the life of each pair by giving them ample recovery time between workouts.
Recent studies suggest that alternating between a couple of different pairs of shoes in training can decrease running-related injury risk by varying the load on your musculoskeletal system.
4. Run on different surfaces
It can be easy to head out the door and run the same route from your house every day. However, it is important to switch up the surfaces you run on.
Softer surfaces, such as grass or trails, can be great for recovery runs since it has less impact on your body. It is also important to incorporate running on a surface that will be similar to the one on race day.
Much like switching up your running shoes, varying where you run can decrease running-related overuse injuries.
5. Experiment with fuel
It is important to experiment with fueling 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 of the race day. Be familiar with which sports drinks and gels will be on the race course and practice using those products if you don’t plan on carrying supplies with you.
We are here to help
If you need any help with footwear or training for your half marathon, the first thing to do is book an appointment with one of the Podiatrists at Complete Podiatry for a comprehensive assessment.
Just call us on 8330 0004 or book online.
Podiatrist at Complete Podiatry