Race Prep for a Half Marathon: A Complete Guide
Completing half the marathon is a very beneficial experience! It requires a strategic approach to training, nutrition and mentality. Whether you are an experienced runner or for the first time in the Half Marathon, this guide will help you prepare for half the marathon.
Why do I like Half Marathon
Half marathon is a road event of 13.1 miles (21.1 km). This is enough to be a great tolerance challenge you may be proud of. Nevertheless, you will not need to spend your weekend like long runs as long as you want for a full marathon.
For now, a good 10 miles or one and a half marathon is my sweet place and I will do a few times a year. I like the feeling of success despite being completed! I enjoy 10s and half marathons in my 30th and 40s. Some of my favorite races are in Washington DC, Army 10 mailers, Spartan animal Dallas, and Austin 3 meter half marathon in Texas. I am currently training Essence Sitten Aston Half Marathon and is about 9 to 9 weeks for the race preparation according to the day of writing this blog. So this is my process and what will I do to prepare for the next few weeks and the Race Day!
That is why I personally love the half marathon. As a busy working mother of two busy youths, I can’t (and do not want) 3 hours a week to run. You have to recover when you come back! When I work, I had to do a lot of weekends to sit on the sofa for hours! Someday I wish to run a full marathon, but not this year!
Create the Race Pre -Training Plan
- Start Soon: Start your training at least 12-16 weeks ago. This gives your body a lot of time to promote adaptation and endurance.
- Additional mileage increases: Every week, slowly increase your race distance. A good governance of the thumb does not have to add more than 10 % to the weekly mileage.
- Different types of training: Add a variety of exercise – Long Long Long Runs, Tempo runs to improve your lactate threshold, and intermittent training.
- Cross Training: engage in activities like strength training, yoga, or cycling. These provide great cardiovascular benefits by giving your joints and muscles a break.
- Rest and recovery: Schedule rest day for your body recovery. It prevents excessive excesses and injuries.
Race Prep Nutrition and Hydration Strategy
- Balanced diet: Your diet should be rich in complex carbohydrates, proteins and healthy fat. Carbohydrates are the main source of energy in your long run.
- Hydration: Be hydrated in your training. Learn to drink on the run and also experience with electrolytes. My favorite pre -race race is electrolyte lmnt and I like Honey Stinger for running.
- Pre -Race Food: Plan before the race. It should be rich in carbohydrates and what your stomach is familiar with. Experience with it and exercise as if you’re going to the race! My go to toast with peanut butter.
Instruction and management of injury
- Suitable gear: Invest in a good pair of running shoes that are in accordance with your trick and feet type.
- Stretch and mobility: Regularly add yoga, static pulling, foam rolling, and massage to improve flexibility and mobility.
- Strength Training: Add 2-3 days a week a week of total body lifting to improve and maintain muscle endurance and strength.
- Listen to your body: Pay attention to the symptoms of discomfort or pain. Early intervention can prevent severe injuries.
Race Prep mentality
- Set realistic goals: Set up a achievement time or fulfillment goals. It encourages and focused you.
- Imagine success: Imagine the race successfully successfully. This creates mental flexibility.
- Prepare Race Day Strategies: Plan your Race Day in detail – from what you will wear to your packing strategy.
Taping before the race
In the last two to three weeks before the race, reduce your mileage. It is very important for your body to recover from the stress of training and to the height of the race.
Race Day Tips
- Warm -up: engage in light warm -up to prepare your muscles.
- Packing: Start slowly and slowly increase your pace. It is easy to get caught up in enthusiasm and start very fast.
- Fuel: Use fuel stations and be hydrated throughout the race.
- Enjoy the experience: Remember, completing half the marathon is a success in yourself. Enjoy the trip!
After the race
- Happy dance! You did it!
- Cool: constant, foam roll, keep going! This will help to bleed your muscles, which will help them recover faster and will not feel so hard tomorrow.
- Reyedrite and refuel: Plany for filling energy shops and nutrients, drink plenty of fluids and eat balanced meals.
- Rest and recovery: Give your body time to recover before training or planning your next race.
Techways
The preparation of the half marathon doesn’t have to be complicated! Just take a day and a week in one day! Listen to your body and be dynamic about the management and recovery of injury! Hope you hope to see you on a startline soon!
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If you have any questions, please feel free to reach me at any time! I offer the custom race prepa
Readed Reading
How to Prepare the Racing of the Obligatory Course
Why athletes need yoga: Increase performance and prevent injuries
Refusions
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