How Long Should You Wait to Run Half Marathon Again
Are yous thinking of running a one-half marathon?
A half marathon is thirteen.1 miles or 21 kilometres, and it'due south 1 of the most popular distances for both aristocracy level and apprentice runners.
So, what are some of the primal things to bear in heed every bit you target the half marathon altitude?
We asked a selected grouping of running and fitness experts for their superlative tips when it comes to preparing for and running a half marathon.
Hither is what they said.
A One-half Marathon Tin can Be A Perfect Distance
Rachel Cliff, Long Altitude Runner and Tagalong Pro Running Coach
For many runners, the half marathon tin be a perfect distance: information technology's long enough that the race itself and the training leading into it will be a journeying, while even so being short enough that y'all take less of the risks and heartbreak associated with the gruelling full marathon.
Runners who accept traditionally focused on the 10k might find their shorter personal bests actually ameliorate after running a one-half marathon, or it can be a great stepping stone on your way up to a marathon, if this is an eventual goal of yours.
As an aristocracy athlete, a half marathon is ever a treat because it is not an Olympic distance, so the pressure level is somewhat lower in this event and information technology tin can serve equally an opportunity to test yourself.
I ran my outset one-half marathon in Vancouver in 2014, and between 2017 and 2020 I raced the distance xi times. Here are a few tips I've learned along the manner.
Training: Equally, if not more than important, than the race is the training to go there.
What your training will await like depends largely on your prior experience, injury risk, and goals. Because of this, it'south frequently best to piece of work with a coach who tin tailor an appropriate programme for you. That said, your training should mostly be divided into iv parts:
1) Easy runs: Over the form of your programme, you can use these runs to round out your weekly mileage and get your body used to running more than.
As a general rule, it's best to increase your overall volume by near 10% each week then take a lower mileage week every third or fourth week to allow your body suit to the preparation. Piece of cake runs should exist stress free, fun, and, equally the name suggests, easy.
ii) Workouts: Depending on your experience level, 1 to iii sessions a week could be spent doing a workout where you do some intervals or a portion of your run at, or faster than, your goal pace.
If you want to endeavour any fuelling during your half marathon, the workouts and long run are the time to experiment with this.
3) Long run: Once a week, try to run for longer than your other days. If you're an experienced runner, these runs should exist longer and slower than your goal race.
If yous're a novice runner looking to run your first half marathon, you can use this run to build stamina and save the half marathon distance for race day.
4) Recovery: When training for a half marathon, go easy on your body! Stay hydrated, well fuelled on a balanced diet, be sure to get enough sleep and remember to see your physio or take a 24-hour interval off if anything comes upwardly.
Getting to the showtime line good for you is key; never underestimate the importance of recovery!
Racing: On race day, grinning and remind yourself that the tough part is (by and large) backside y'all. The primal here is to not overthink things.
Lay out your race kit, fueling and backpack the night earlier – it will help minimize your stress the next morning time. Do not endeavour anything new nutrition wise the night before the race.
Fuel using a similar type of repast that sat well during your training, same with your race day breakfast. Be sure to look at a course map and visualize how you want to experience at each 5km (3 mile) marker then that when the race starts you tin can stick to your plan.
It is always helpful to ready an A and a B goal then that if race twenty-four hours doesn't go as planned, y'all can still build momentum from the experience.
I of my favorite parts of these longer races is that because y'all demand to stride yourself. the first half of the race typically feels in control and fun, then be sure to smile and enjoy the scenery & race atmosphere while yous're out there.
I find that by the time the race gets tough I'g already committed to the process so the pain is not too bad!
Most importantly, be certain to congratulate yourself afterward the race; whatever the outcome, completing a half marathon is a huge achievement!
(Photo: Adobe Stock)
Build Up Slowly
David Nickum RRCA Running Jitney and Owner Of onthegofitnesspro.com
i) Build a base: Building an aerobic base is the nearly important thing you can do as a run for whatsoever distance over one mile.
This is considering aerobic training helps develop slow twitch muscle fibers. Tedious twitch musculus fibers allow energy to be produced faster which will help foreclose fatigue.
ii) Lose weight: Being five to 10 pounds lighter can help with running economic system which allows us to run faster without equally much attempt.
Experts suggest that nigh people wait effectually 2 seconds per mile of improvement for every pound of weight that yous lose. So if you lot're able to drib ten pounds, this tin make a huge divergence.
If you're already at a low weight, this tip doesn't apply to you lot.
iii) Build up slowly: When starting a half marathon program it's of import to start ho-hum. If you go out and do 40 miles a week without a proper build-up, you will end up burnt out or injured.
If you're new to the half marathon try starting with 10 miles a week. Add together 10 per cent to your mileage until you get to the desired volume.
4) Use the eighty/20 method: Ane of the biggest mistakes that people make is that they run their piece of cake runs too fast and this leaves them burnt out when it'southward time to do things similar speed work or tempo runs.
Make certain to run your easy runs piece of cake at a conversational pace or a eye rate beneath 150BPM. Using the 80/xx method will assistance forbid plateaus and keep the training fun.
(Photograph: Adobe Stock)
Give Yourself Enough Of Time To Railroad train
Hashemite kingdom of jordan Duncan, Owner of Silverdale Sport and Spine
When preparing for a half marathon, beginner runners will want to make sure they take plenty of time to train.
There are many excellent training programs in books and online, and I would suggest finding one that suits y'all.
About half marathon preparation programs are three to four months long and they often require a starting point of being able run two to three miles without stopping.
Working up to this entry level milage is a great mode to jumpstart your training. These programs gradually increment weekly mileage, thereby decreasing the likelihood of overuse injuries.
With respect to training, you volition go out what y'all put in. Fix aside the time, follow the plan as best you can, and yous will set yourself up for success on race day.
Source: https://www.thesportreview.com/health-and-fitness/how-to-run-a-half-marathon/