Are you ready to take on the challenge of a half marathon? Whether you’re a seasoned runner or just starting out, training for a half marathon is a significant commitment. With the right approach, however, you can prepare yourself for the race and achieve your goal.
I am embarking on my 4th official half marathon race this March in Washington D.C. I have run the distance more than 4 times during training cycles, but this will be my fourth official half marathon race.
I want to share a few tips if you are just getting started or you can use this post as reminders.
Set a realistic goal
Before you start your training, it’s important to set a realistic goal for yourself. Think about your current level of fitness and what you can realistically achieve in the time you have available for training. You may want to consider working with a coach or using an online training program to help you determine the best goal for you.
During my first half marathon, I googled plans and followed rudimentary ones. I printed them out and crossed my training days off as I went along.
Eventually I downloaded the Hal Higdon’s app and have been using it for all of my races. There is a free version and a paid one. https://www.halhigdon.com/training/half-marathon-training/
The paid one allows you to customize plans to your current pace and health status.
Once you’ve set your goal, it’s time to create a training schedule. This will help you stay on track and make sure you’re making progress towards your goal. Your schedule should include a mix of running, strength training, and rest days. Make sure to gradually increase the intensity and duration of your runs over time to avoid injury.
Hal’s app makes things extremely easy for me as it includes strength training days, cross training days and run days. After my runs, my Garmin automatically syncs to my app.
Find a training partner
Training with a partner can be a great way to stay motivated and hold each other accountable. Consider finding a running buddy who has similar goals and schedule to your own. You can also join a local running club or participate in organized training groups.
Enter my Run Boos!
Through the amazing network of Black Girls Run (BGR), www.blackgirlsrun.com I have been able to partner with a group of women that help me stay consistent. The organization is nation-wide and have regularly scheduled weekly runs and long runs on the weekend. I find these run partnerships essential for my run life! When you start running double digits, you will definitely need a tribe. Long distance running can get very cumbersome and repetitive when you run solo.
I am so grateful for these women who run along side of me.
Invest in quality gear.
Having the right gear can make a big difference in your training experience. Invest in a good pair of running shoes, comfortable clothing, and hydration gear.
I would recommend that you go to your local running shoe store and get a proper fitting. Your feet will swell and go through a few changes as you train for longer distances. You want to make sure your shoes aren’t too small. If you risk running in smaller shoes, you may get blisters or injuries to your toe nails.
I went from a size 9 regular shoe to a 10.5 for my marathon shoe. I was very skeptical at first, but trusted the run store clerk and I was so glad I did.
You may also want to consider using a fitness tracker to track your progress and monitor your performance. I am use both a Garmin and my Apple Watch. Garmin is my official scientific run tracker and Apple is used to close my fitness circles.
Stay injury-free
One of the biggest challenges of training for a half marathon is avoiding injury. To reduce your risk of injury, make sure to warm up before each run, stretch regularly, and listen to your body. If you experience pain or discomfort, get feedback from more experienced runners.
Obviously, if it’s serious, seek medical attention.
I have found that I have wasted money going to primary care doctors and even physical therapists when I could have just gotten educated advise from veteran runners.
Primary care doctors tend to advise you to rest , say stop running or give meds to disguise the pain, instead of treating the underlying problem. Often times the problem is due to over training; doing too much too fast.
Listening to your body is paramount! Your body will let you know if you are dehydrated, low on sleep or under fueled.
Listen to it.
Our bodies never lie.
Stay motivated
Training for a half marathon can be a long and challenging process, so it’s important to stay motivated. Find ways to make your training fun, such as trying out new routes, listening to music, or joining a running group. You can also set small, achievable goals along the way to keep yourself motivated.
Preparing for a half marathon is a significant commitment, but with the right approach, you can achieve your goal. By setting a realistic goal, creating a training schedule, finding a training partner(s), investing in quality gear, staying injury-free, and staying motivated, you can make the most of your training cycle and cross the finish line with confidence.
God Speed! Let’s get this 4th official half training started.
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