HALF MARATHON

If you are anything like me, you will want to find some running buddies to join you on your adventure. I find it much easier to get up and out of bed at 5:00 AM when I know that others are joining me for some fresh air. We all have that “up at the crack of dawn” look and are in it together, which makes it great fun. It is also a lot harder to skip a run when you know that someone is counting on you to be there as a running partner.

You need to get a decent pair of running shoes. This is one thing you shouldn’t cut corners with. You don’t have to spend lots of money on top of the range shoes but you should invest in a good pair of shoes.

A good pair of comfortable shoes is really important for injury prevention. You also don’t want to be worrying about your shoes when you are running. Rather spend the mental energy on the running and not the shoes!

As far as clothing goes, synthetic fabrics have become really popular because they keep you dry and comfortable. Cotton is out and nylon is in.

I would also recommend using a GPS watch to track your distances and pace. The added bonus of having this data means that you can see your progress as the weeks go by and celebrate your little wins!

The easiest way to stick to your running plan and get your running done is to run when you are at your best. I find it much easier to run early in the morning before work when the kids are still in bed. You might be at your freshest after work or late evening. If that is the case, then work your runs in at that time. You are more likely to go out there and run and enjoy it that way.

Running with a purpose and intention makes achieving your goals a lot easier.

Why do you want to run a half marathon? What is your goal?

You might have heard of SMART goals– specific, measurable, achievable, realistic and timed. These help you to focus on your half marathon and help you decide on which race to do, how you want to finish (running all the way or walking at some points), and in what time do you want to finish (under 2 hours or just finish).

Mapping out your run can help to motivate you to keep going because you know how far you have to run and how long you have until the end of the run. You will also be able to keep up with your running plan and the correct number of miles/kms you should be doing per run.

You can also plan to run flatter or more hilly routes according to what you want to get out of your run.

Running without a route can end in you running in circles or zigzags just to get the miles/kms clocked up. You end up worrying so much about the ground that you have covered and not enjoying the process at all that way. It will drain you of your energy and cause unnecessary stress.

Speaking of stress….

Running a half marathon will challenge you. ALL OF YOU. Your body and your mind.

With that comes opportunity.

Your brain will ask you to take the path of least resistance, the most comfortable route to stop feeling pain and seek pleasure instead.

“Stay in bed, it’s cold outside”, “don’t go for run today, have a donut instead”, “you can run tomorrow, watch your favourite Netflix movie instead.”

There will be times when you won’t want to run or cross train or strength train.

Knowing what works best for you to overcome these thoughts and feelings is a journey.

If you want some help on finding the right tools to keep you on the right track, then book a free strategy session with me here.

There is no shame in walking and actually it is a great way to train. I encourage every new runner to start by incorporating some walking. Walking is so underrated and should be looked at a baseline for running. The health benefits of running are numerous and well documented. Walking gets your joints moving, your blood circulation going and your muscles activating. The walk/run method is a brilliant way of gradually introducing your body to running while decreasing the risks of injury.

You’ve got your running plan, your running gear, you have joined a running group, you’ve set your running goal, you know your routes and all of a sudden out of nowhere comes a setback. An injury, illness, family emergency and you can’t stick to the training program.

Don’t panic. Life happens and it is important to deal with priorities.

If you get sick make sure you take the time to rest and recover properly. Running when sick is a bad idea and actually won’t benefit you at all. Don’t compromise quality over quantity training, you’ll only set yourself back even more.

If you develop an injury, the sooner you have it attended to by a physical therapist the better. It is much easier to recover from an injury when it is in its early stages than several weeks down the line. Don’t leave that niggling calf until you can’t walk or that sore back until you can’t get out of bed. Investing in your body is always worth it.

Don’t let a bit of rain deter you from going out for a run. There is plenty of good all-weather running gear out there and you won’t be able to plan your runs around the weather.

My advice to run in the rain is to wear a peaked hat so that you can see where you are going. Dress in layers with the layer closest to your body being a technical fabric like polypropylene and the outer layer being water and wind resistance. Don’t make the mistake of overdressing. You will warm up quickly and you don’t want to be weighed down by half a wardrobe. Lastly, keep safe by being visible, wear brighter coloured clothes and mind your step. Be extra vigilant not to slip and fall.

The running distances that you are covering for a half marathon require you to take extra care of your body. Hydration is the difference between finishing and not finishing your race. If you are training in a hot climate this is especially as important.

When you run, you sweat and with that is your loss of water and (very small) amounts of salts and amino acids. You sweat in order to regulate your body’s temperature. Your body needs water to maintain blood volumes and pressure, lubricating joints, eliminating waste and much more. Keeping hydrated is an important part of your training.

Nutrition becomes an important factor when you train for half marathon distances. Your body requires proper fuelling with foods such as pasta, vegetables, chicken and fish. It is worth putting some effort into eating foods that fuel your running, you’ll feel so much stronger and better for it, especially on your long runs.

It might take you a while to see what foods work best for you pre and post run, but as a guideline you should eat a snack that is high in carbohydrates about 30-45 mins before your run and a high protein snack after your run. I eat a banana before my long run and drink a protein shake after my long run.

Your portion sizes don’t need to increase significantly, you might want to eat smaller amounts more frequently depending on your appetite. Don’t go overboard with quantities, it is not how much you eat but what you eat that will fuel your runs effectively.

As for snacking while you are running, it is a good idea to eat something 45-60 mins into your run. Gels are very popular because they are easy to carry and consume and are a good source of energy. Just make sure that your stomach can handle them. I eat small dry fruit and biscuit bars 45 mins into my runs. I don’t recommend eating something that you have never tried on race day.

Your shoes, your socks, your shorts/leggings/, your T-shirt, your warm top, your water bottle/running vest/running belt, your cap, your food. Your checklist of items for the race. Do a practice run with all of your race day kit and make sure that your body is accustomed to the fabrics, the weight etc… Be well prepared, don’t save your new shoes for the big day, or your new shorts for the new day. You don’t want to walk away with bad chafing between your legs or sore feet. A dress rehearsal is essential.