For runners looking to improve their skills and reach new goals, the renowned half marathon, with a distance of 21 km + 97 m, offers the perfect opportunity. Whether with the goal of improving endurance, increasing distance or increasing speed, this race has become one of the favorite options among runners, even surpassing the popularity of the marathon.
In this article we are going to teach you how to do training to prepare for a half marathon and exit successfully.
Start little by little and improve
For those embarking on their inaugural half marathon, implementing certain tactics and following a well-structured training regimen can help improve performance, satisfaction and speed during the 21km race. A vital strategy is to gradually increase training intensity, starting with less strenuous workouts and gradually increasing.
For novice runners, completing a half marathon is a major milestone. Javi Reig, Adidas Runners coach, He advises against starting too quickly to avoid exhaustion during the race. He suggests that runners first gain experience by participating in shorter distances to avoid unexpected challenges. This includes maintaining a constant pace, not being influenced by other runners, stay hydrated, follow a nutritional plan and manage energy levels throughout the race.
Training and competing in shorter distance races, such as 10K, is crucial to improving certain aspects of your running. It is during these races that you really push yourself and evaluate your progress. Once you have mastered these aspects and feel ready to take on a greater training load and intensity, it may be time to consider running a half marathon.
You have to train strength
To properly prepare for the half marathon, regular weekly training is essential. Miguel Ángel Gordo, technical director of Running Park Madrid Dehesa de la Villa, suggests that a minimum of three days dedicated to running and an additional day to compensatory exercises It would be ideal to achieve the goal of completing the race.
According to Miguel Ángel, strength plays a fundamental role in successfully completing a long-distance race, since fatigue at the end is often a consequence of muscle weakness rather than aerobic capacity. To ensure efficiency and prevent injury, it is important to incorporate running technique exercises and focus on strengthening the abdominal and lumbar muscles for better postural control and hip stability.
Regarding the number of kilometers to travel, Javi Reig suggests that it varies depending on the physical condition and the objective. However, recommends an average of 45-60 km per week, gradually increasing the distance and also including weeks with reduced mileage for recovery.
To embark on this 12-week training program designed for novice runners preparing for a half marathon, you need to have consistently run a weekly distance of between 24 and 32 miles for a minimum of one month. Besides, You must have traveled more than 10 km. According to Miguel Ángel Gordo, the ideal is to have done regular physical activity and run for at least two years before starting this program. This ensures the development of cardiovascular endurance and the gradual adaptation of ligaments, tendons and joints to the demands of a running regimen.
Relax and rest
Take your time and do your workouts at a manageable speed that allows you to engage in conversation. Conclude each session in a way that leaves you with enough energy and motivation to continue a few more miles. The main mistake beginners often make is trying to run excessive distances at a fast pace before they are adequately prepared.
Engaging in this behavior makes it an ideal environment for injury. According to Janet Hamilton, an expert trainer and exercise physiologist, feeling out of breath and experiencing pain after exercising means you're pushing yourself too hard. Bart Yasso, an observer of numerous runners, points out that many individuals who start off too aggressive they often end up injured and unable to complete the race, relegated to watching from the sidelines rather than triumphantly crossing the finish line.
To achieve success in a half marathon, it is essential to prioritize completing extensive training sessions. Personal trainer Jason Fitzgerald emphasizes the importance of long runs for beginners, as they play a vital role in developing endurance, which is a key limiting factor. For those new to this endeavor, it is essential to understand the concept of long runs, as they are known in the running community.
Run up and down
To prepare for the challenges of a race, it is essential to train on slopes, as they not only strengthen your leg muscles but also improve your lung capacity. According to Hamilton, it is recommended to start with shorter hills that take about a minute to ascend. As you continue training, The difficulty of these 60-second hills will gradually decrease, indicating that it is time to tackle longer and steeper slopes.
"To effectively prepare for a half marathon, it is essential to incorporate specific strength exercises that target the major muscle groups and help you conquer the slopes. These exercises include lunges, squats, box climbs, jumps and hip thrusts,” advises Javi Reig.
Eat according to your goal
According to dietician Kristy Baumann, the importance of diet during training is equal to that of the pre-race meal. When your training sessions They last between 30 and 45 minutes, it is recommended to consume a balanced diet composed of one third of carbohydrates (such as pasta, rice, quinoa or potatoes), one third proteins (such as chicken, beef, fish, or tofu), and one third fruits and vegetables. However, if the duration of your run exceeds one hour, it is recommended to increase carbohydrate intake to half of your daily diet, keeping one quarter protein and one quarter fruits and vegetables.
According to nutrition expert Pamela Nisevich Bede, running with a reserved approach can hinder the effectiveness of training in the long term. To ensure optimal performance, it is recommended to consume a pre-race meal containing approximately 200-250 kcal at least one hour before. To help you determine the right food choices before you run, we've compiled a list of helpful tips. It is advisable to allocate 60% of your caloric intake from carbohydrates, 25% from proteins and 15% from unsaturated fats in meals.
To optimize your performance before a race, it is essential to increase your carbohydrate intake in the days leading up to the event. However, it's important to note that this doesn't mean indulging in a huge pasta feast the night before. Your body simply won't have enough time to digest and use those carbohydrate stores effectively. Instead, it is recommended to start increasing your carbohydrate intake three days before the race, aiming for a diet that is 80 to 90% carbohydrates.
For example, a well-balanced breakfast might include one serving of oatmeal, two tablespoons of peanut butter, and a banana. For lunch you can have 200g of pasta with 110g of tomato sauce, accompanied by a piece of bread. Dinner could be a chicken or turkey sandwich. Throughout the day make sure to hydrate yourself by drinking at least two liters of water and electrolyte drinks. Snacks like crackers and fruit can also provide additional fuel.
On race day, it's essential to stick to familiar foods and avoid trying something new. For breakfast, opt for easily digestible carbohydrates such as yogurt, toast and fruit. About an hour before the race, fuel up with a cereal bar. During the race it is recommended to consume an energy gel every 30 minutes to maintain your energy levels. Remember, once your glycogen stores are depleted, they cannot be replenished, so proper nutrition is essential for optimal performance.
Do I need to eat gels during a half marathon?
The unequivocal answer is indeed yes, as these gels serve as a means to replenish your carbohydrate stores in a convenient gel format, thus providing you with the fuel necessary to conquer the last few kilometers of the race. However, one should exercise caution and refrain from experimenting with them during a real race, as The potential for gastrointestinal upset can jeopardize your overall performance. It's advisable to put them to the test during your longer workouts that extend beyond the one-hour mark.
A valuable suggestion: during the race, it is advisable to combine the intake of gel with mineral salt tablets since They help replace minerals lost through perspiration, thus avoiding muscle cramps. On the other hand, incorporating daily magnesium supplements can also effectively minimize the appearance of these cramps.
I hope that with this information you can learn more about how to prepare training to overcome a half marathon.