Half marathons are very popular. They are an ideal step up from 5K and 10K races and provide a real sense of accomplishment for those who finish the distance. The key to finishing a half marathon in good shape is the weeks of preparation before the event. It's enlightening to learn about your personal mileage, nutrition, hydration and sleep strategies for the race.
It's a Long Way to Run
Half marathons are 13.1 miles, or about 20k, which is quite a challenge. Preparing for a half marathon takes time as the knee, hip and ankle joints need to be strong enough to withstand continuous running for two hours or more. "Runner's World" magazine publishes a popular guide to preparing for a half marathon. The guidelines benefit both novice and veteran half-marathon runners.
Take Your Time to Prepare
The "Runner's World" training plan spans nine or 10 weeks. For experienced runners a version was developed by the coach of the Boston Athletic Association, Michael Pieroni. Each week's plan involves not just running long distances, but also hill runs, sprints and rest days. This type of runner's interval training has been shown to be extremely effective and useful in reducing injuries. Hill climbs and sprints build glute, hamstring and quadriceps motor neuron connections. That will lead to much more rapid firing of the muscles during the race. Competitive half marathoners following the "Runner's World" plan will see a decrease in time and should improve finishing kicks.
Considerations for Non-Elite Runners
For new runners or those who want to finish the half marathon and have a pain- and injury-free finish without a big focus on time, "Runner's World" has a plan adapted to less-intense running. For example, an older runner who has wear and tear of the knee or hip joints can choose to run less, with rest days during the week. Long-distance runs of nine or 10 miles can be scheduled once per week or every 10 days. Cross-training is important too, and including swimming, weight training and yoga will drastically reduce the chance of injury.
Feed, Hydrate and Sleep Properly for Better Runs
Long-distance running builds endurance, and a component of endurance in the muscles is increased need for protein. Protein is best digested along with complex carbohydrates and a small amount of fat. You also need plenty of water to digest nutrients as well. However, the best nutrition and training plan in the world will not be effective if you do not sleep enough. Endurance athletes including half marathoners need six to eight hours of sleep every night, and perhaps a nap during the day. Sleep is essential to properly repair body tissues and fully digest food.
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