Are you preparing for a half marathon? Many runners claim that this is their favourite distance. Half marathons are long enough to be a challenge but require less commitment than the full 26 miles. They provide a sense of accomplishment while posing fewer risks.
Regardless, you should not join UK half marathons lightly. Running a half marathon is a considerable challenge that requires extensive preparation. Taking on too much too soon will almost certainly result in injuries – and the possibility of having to drop out. As someone who completed their first half marathon a few years ago, here are some things they wish they had known.
You Are Not Required To Run 13.1 Miles During Training.
If you are new to running, you may believe that you must run the entire race distance during your half-marathon training in order to be ready for the race. However, this is only sometimes the case. Long runs of 13 miles or more can be done to prepare physically for the race, but they are not required. If you can run or run or walk a 10-mile distance, you must be able to complete UK half marathons safely and comfortably.
Acknowledge A Conversational Pace.
Your long runs (and a few of your shorter ones) must be at an easy or “conversational” pace while training for the UK marathons. This means that you must be able to talk and breathe comfortably during your runs. Don’t be concerned about your mile pace. You’re on the right track if you can pass the “talk test.” These long and easy runs will aid in the prevention of overtraining and overuse injuries.
Long Training Runs Can Become Tedious.
Weekly long runs are required for half-marathon training. You might become bored as the distance increases. This is a normal part of the procedure. Running in a group helps to keep boredom at bay during long runs. To keep things interesting, try some new routes for your long runs. You’ll most likely develop your own mental tricks to keep your mind active during long runs. However, don’t rely on music because you might not be able to use headphones or earbuds during the race.
Running Daily Is Not Required.
Logging miles is a noticeable part of training for a half-marathon, but doing it excessively can result in injury and overall burnout. Anyone training for UK marathons should get plenty of rest. Every week, you should take at least one complete rest day.
Cross-training can also improve fitness and reduce injuries. Cross-training is any activity that is done in addition to running. Strength training, particularly exercises that strengthen your core and lower body muscles, can help prevent injury and improve muscle performance during long runs.
Nutritional Balance Is Critical.
You’ll burn a significant amount of calories while training for a half-marathon, but that doesn’t mean you can eat and drink whatever you want. Some half-marathon runners learn the hard way when they gain weight after a few months of training.
Determine how many calories your body requires while training to avoid unwanted weight gain, and focus on eating a healthy, balanced diet.
If you’re trying to lose weight (or keep your current weight), keep a journal of your exercise, food, and beverages. You’ll have a better idea of how many calories you’re actually burning and consuming. And keeping track of everything will make you reconsider eating empty calories.
Injuries Could Happen.
You’ll be putting in a lot of miles during UK marathons training, so that you may sustain a running injury. While you should not expect to be injured, it is essential to be mindful of body signals that indicate something is wrong. It is much better to stop running and treat an injury as soon as possible so that you can maintain your training time. Runners who assume they will not be harmed often dismiss injury signs, push through pain, and end up mitigating their injuries.
You Should Practice In Your Race Gear.
Anyone training for the UK half marathons should live by the mantra “nothing new on race day.” Race day is not the time to try out a new pair of running shoes, running shorts, sports bra, or a new food or drink.
After the first few miles, you never know if your new running gear will chafe, feel too tight or too loose, or just be uncomfortable. It’s best to stick with tried-and-true favourites that you know make you feel at ease.
Select the outfit you intend to wear on race day. Have several options depending on the weather. Complete your long runs while wearing this gear to get a sense of how your body will react. Make any necessary changes.
Recovery After A Race Is Just As Important As Training.
How your body feels in the hours and weeks following your half-marathon will be determined by your post-race recovery. There are some simple things you can do to assist your muscles in healing after a long race.
First and foremost, after crossing the finish line, keep moving. You’ll be lured to sit down, but doing so will firm up your body. Instead, keep walking at a leisurely pace. Get some water and some light post-race snacks. If necessary, visit the medical tent to treat any injuries.
Allow yourself time to rest in the days following your half-marathon. However, some moderate activity will assist your body in healing. Take a yoga class or stretching, ride a leisurely bike, or swim a few laps in the pool. Light, full-body exercise will increase joint range of motion and keep muscles supple.
You’ll eventually want to get back on the road and start running. Begin with a short, easy run and gradually increase your mileage. You might even want to enter another race. To keep your running programme interesting and challenging, look into new races and set new goals.
