How to prepare for your first half marathon

The first spring half marathons are starting soon and you're wondering if you'll even dare to run this distance ? Maybe you've even started training, but you have a lot of practical questions that arise during your preparation? Then this article is just for you ! Take a look with us at how to properly prepare for a half marathon, what to consider and what not to forget in order to enjoy your first big race.

Half marathon training

The basis of everything is, of course, good training . If you have never run and are not involved in any endurance sport , do not skip the spring racing season and aim for your race in the fall (so allow 6-9 months for preparation), this amount of time will be ideal for getting your body into good endurance condition and managing to prepare well for the half marathon. If you run regularly and have already built up a certain level of fitness, we recommend leaving approximately 12 weeks for preparation.

You will need a training plan . Ideally, it should be created by a personal trainer, who can respond to your personal needs and how your training is developing . If for some reason you do not want to choose a trainer, you can get inspiration from various running apps, but pay attention to your individual training needs.

In general, your plan should include interval training , long runs , fast runs , and slow recovery runs . You can also supplement these with upper body strengthening exercises , as shoulder or back pain can be a surprise during a long run. If you want to support recovery during your workout, check out how a sauna can help you with your workout .

Example of a weekly half marathon training schedule:

Eating during preparation

Pre-race (and pre-training) nutrition plays a big role in how you will feel overall during your run . Everything you eat before or during the race should be tested during training. Find a breakfast that suits you before the race during your training period and do not change it on the day of the race. We also recommend finding a suitable dinner that you test the day before your long training run. The evening before the race and on the morning of the race, you should not think about your diet anymore and do everything according to a pre -tested routine .

If you want to use energy gels during a half marathon, your body needs to get used to them, so include them in your long training runs . Choose a smaller amount at first and gradually increase it. During a half marathon, you should be fine with one , maximum two gels . The same rule applies to ionic drinks and possibly various energy bars. During training, first test how your body reacts to them and do not change proven practices during the race itself.

During your preparation, don't forget to consume enough carbohydrates and easily digestible proteins , which will support muscle regeneration. You should also not underestimate hydration . During the spring and summer months, you will lose more fluids from your body during long runs as the temperature increases. It is advisable to properly replace fluids along with lost minerals .

What to run a half marathon in?

If you're planning to run a half marathon , you'll definitely be thinking about what to wear . Quality running shoes is the basis. If you are going to your first race and your shoes are still in good condition , it will not be necessary to buy special racing shoes straight away and you can run the race in your training shoes . However, if you decide to buy special racing shoes, be sure to include them in your training and do not leave your first run in them until the race. You must have tested the shoes, as well as the diet.

When dressing during training, follow the principle that it is better to choose more thin layers than fewer thick ones. You should also pay attention to abrasions, burns and all places where there is a lot of friction between clothing and skin (armpits, nipples, waist) or only skin (for example, inner thighs). We recommend lubricating these areas with Vaseline or another similar product before the race. We recommend trying out the racing "outfit" itself during 1-2 long runs.

What if everything doesn't go according to plan?

Are you following your training plan, but you get caught up in an injury or illness - what to do about it? The answer is don't try to skip anything . If you start to feel pain that makes running uncomfortable or impossible, don't try to "skip it" under any circumstances. A few days of rest won't ruin your training, and it's better than risking aggravating your condition and causing a serious injury .

By running through pain, you also risk your problem becoming chronic and limiting your training much more than a few days off . You can find out what injuries you may suffer and how to deal with them in the article The most common injuries of runners . The same rule applies to illnesses , stop training, heal properly and only then continue. A shorter break certainly does not mean that you are not training enough and will not achieve your goal. And it is better than then dealing with a health problem for months.

Conclusion

For many runners, a half marathon is a gateway to the world of long runs , so it's no wonder it can be a challenge . It's important to stick to a tried-and-tested diet before the race and not experiment with new shoes or other equipment. However, the best diet or shoes won't make you run a half marathon, so the main thing is still training . And if you're serious about training, you won't have anything to worry about during the half marathon .