7 Training Tips for Running a Half-Marathon
Thinking About Taking the Plunge and Signing Up for a Half-Marathon?
13.1 miles can be intimidating but is by no means impossible. We salute your courage. We’re looking for participants who want to sign up for the Great North Run - if you’re quick, there’s still time to get in there!
Whether this is your first half-marathon or you’re a seasoned pro, there are seven things you need to do to get you over that finish line in one piece.
1. Make the Commitment
It’s easy to say that you’re going to do a half-marathon and then find a million reasons not to. We’ve all been there. When you sign up for your half-marathon, allow enough time for training and tell everyone about it. You’ll find your reasons to back out are fairly limited now you have such a great support network encouraging you.
2. Find a Plan and Stick to It
Your chances of finishing will significantly decrease if you don’t plan anything. Find a training plan (with the right intensity level - whether you are a beginner or a more experienced runner) and stick with it. Training can be time-consuming. You won’t have to run every day, but you may have to sacrifice a few lie-ins and miss some TV. That’s what catch-up TV was made for, right?
Following a tried and tested schedule is the best way to improve and it will keep you motivated too. Check out these 7 training tips for running a half-marathon.
3. Suit Up
Chafing is your worst enemy. It plagues all runners with soreness, blistering, and sometimes bleeding that gets worse the more it rubs. As unattractive as it is, it’s best to ditch the cotton and invest in synthetic running gear. It wipes away moisture and reduces friction. Wear comfortable clothing to run, including worn-in trainers, and apply Vaseline lavishly to vulnerable areas where the skin is likely to rub.
4. Tackle the Weather
Fighting the wind is tiresome and can leave you with bright pink, chapped skin while hot temperatures put you at risk of dehydration and severe sunburn if you’re out for a long session. Rain is refreshing but wet clothes and cold temperatures cause a chill. Flying to the moon would be easier than predicting British weather, but don’t swap for a treadmill every time it rains. It’s good to run in all conditions so you’re fully prepared for race day. Just don’t forget to bring sun cream, a jumper for the finish, a hat, and more Vaseline.
5. Cut Yourself Some Slack
You shouldn’t ever judge a run by the first mile. For the majority of runners, it takes at least this long to fall into a steady pace, regulate breathing, and to warm up muscles. Try your best to log the miles that your schedule recommends because consistency will only make you stronger.
However, if you’ve had a tough run—and we promise everyone has them—and you feel like you can’t carry on, then stop. Don’t dwell on it, don’t feel guilty, and definitely don’t give up. Give yourself a break and move on to the next day.
6. Keep the Pace
You don’t need to worry about finishing last. There’s always going to be someone walking the entire thing. Everyone is tempted to rush off the start line but keeping a sensible pace will prevent you from overworking your body. Plus, you’ll avoid injuries and finisher’s fatigue. Estimate a finishing time based on your longer training runs so that you know when to slow down on the day. A half-marathon may be a race but everyone that takes part gets the same medal. Crossing the finish line is your priority.
7. Listen to Your Body
Our bodies are incredible and believe it or not they’ll tell you everything you need to know about a run.
- Dry mouth means you’re dehydrated.
- Low blood sugar will make you feel hungry or nauseous.
- If you’re out of breath, you need to slow down.
- If something hurts you should stop before you get injured.
- Cramp or stitch could mean a lack of salt, tired muscles, or an undigested meal.
Never assume that these things are happening because you need to work harder. Your body is telling you it needs something to carry on working at this level, so listen.
Ready to test your endurance? Sign up to run your half-marathon for Vinspired. We’ll see you at the finish line.