21 km without injuries and with pleasure. Let’s see how you can achieve that.
Have you recently started running, have you already run your first 5-10 km at official competitions? And your inner voice tells you that you need to take a “half” at the next ones? Let’s figure out whether it is possible to reach this distance in a short time without harm to health, and what kind of training is needed for this.
সূচিপত্রঃ
Half marathon
It is called “half” because the distance is exactly half of the full marathon 42 km 195 m – 21 km 975 m. To make it simpler – 21.1 km. Races are held on the road surface, usually city streets are closed to traffic for this, so a noticeable increase in altitude is not excluded.
The distance is not included in the Olympic standards, but in many large races it often serves as the title one. Usually three hours are given to overcome the half marathon. The average successful time for men is considered to be 1 hour 50 minutes, for women – 2 hours 15 minutes.
Such a long race requires serious preparation. The amount of time for preparation is individual and depends on your physical condition, but on average, coaches recommend starting no later than two to three months before the start if you run regularly and already have basic training.
Basic rules for preparing for a half marathon
Compliance with the weekly running volume
It is best to contact a running coach and ask for a training plan. Or use the functionality of a sports watch, which has training plans. But if you decide to prepare on your own, then you need to know that for a confident finish at this distance, the weekly running volume should reach 40 km. If you do a couple of random runs a week with a total length of 5-10 km, this will not be enough.
Do not run this distance in advance
For an experienced marathon runner, a “half” can be a standard long weekly workout, but for a beginner runner it is stress. The maximum mileage in training for such an amateur usually does not exceed 14-17 km. And you must cover this distance without stopping.
Rest between workouts
Running without rest days is dangerous, especially for beginners. It leads to overtraining and injuries, and not to an increase in results. This way, you will most likely discourage yourself from running further. The body must have enough time for recovery and rest, only then will the result improve.
Learn to run slowly
Slow running during training should make up about 80% of the total volume. This is more difficult than it seems. To withstand long distances, you must be able to run for a long time with a pulse at which you can calmly talk. For most beginners, this is a problem, they run too fast, this does not lead to an increase in results, but is an excessive load on the cardiovascular system. Because the heart is not a speedometer, but a pump. It does not care about the pace of movement of the whole body, it cares about the frequency of its own contractions. Very often, the normal pace of a beginner runner is at least 8-9 minutes per km. It’s almost like walking, and you need to force yourself to run slowly, focusing not on the pace, but on the pulse.
Learn to control your pulse
It is important to know your maximum heart rate (HR). The easiest way to calculate it is by the old formula 220 minus age. This will be the maximum indicator, and running with such a pulse is life-threatening.
The optimal pulse level for running for a person aged 30-40 is up to 130-150 beats per minute. Depending on your training and training goal, it is better to run in the aerobic (64-76% of the maximum HR) or anaerobic (77-95%) pulse zone.
Follow the running technique
A trainer can also help with this. Everything is important: the tilt of the body, the work of the arms, the placement of the foot when landing. Do not neglect special running exercises. They will help improve the mobility of the joints, strengthen the ankle, and make running correct and safe.
Take care of the right clothes and shoes
Clothing should not restrict movement, cause discomfort or rub. And sneakers should be designed for long-distance running – with good cushioning and foot fixation.
Do a variety of workouts
Preparation should include not only single-pace jogging, but also interval and tempo training, SBU, general physical training, stretching.
To stay motivated during your half marathon training, it’s important to have moments of relaxation and enjoyment. For some, unwinding might involve engaging in a hobby like playing online games. After a long run, you might enjoy some downtime by trying your luck at Woo Casino. Once you complete your Woo Casino login, you can explore a wide range of exciting games—perfect for taking your mind off the miles you’ve just conquered!
Proper nutrition during the preparation period and before the start
During the preparation period for the race, stick to a balanced diet. It is important to know your daily calorie requirement and replenish it with the “right” foods. Two days and the evening before the start, runners usually practice “loading” with slow carbohydrates (cereals, durum pasta). There are different opinions of experts on this matter, overeating and forcibly feeding yourself is definitely not worth it, but it is absolutely clear that a long-distance runner needs a full supply of glycogen.
In the morning before the start – a light carbohydrate breakfast from familiar products. Starting from the 7-8th kilometer during the race, you can eat an energy gel or other light products with a high carbohydrate content. Dried fruits, a piece of banana, orange, etc. Race organizers specially equip food stations along the route, where all this will be. But the foods and gels consumed should be familiar and familiar to the body, so if necessary, stock up on your own food. Do not forget to periodically drink water or isotonic drink in small sips to prevent dehydration. Especially in the heat.
Attitude
This point is one of the most important. Of course, your condition at the race will depend only on your training and level of preparation. But 50% of success will depend on your inner state and strength of spirit, if this is your first half marathon. You need to go out on a long distance absolutely confident in yourself, with a clear plan for the race, with an understanding of your pace. It will be long and difficult, but those who see the goal and run towards it will definitely finish.
