Initially, a half marathon can seem a bit daunting. However, if you're an intermediate runner, meaning that you've been running five or six times a week and are averaging between 15-25 miles per week, you're ready to attempt your first half marathon. With a bit of planning and a lot of training, you'll be crossing the finish line in no time.
Equipment
The great thing about running is that it's essentially free. It doesn't require an expensive gym membership or fancy clothes. All you'll need is a good pair of running shoes, a couple of good pairs of socks, and an inexpensive watch. Purchasing quality shoes is particularly important, especially as you begin to run longer distances, and it's very crucial to invest in a good pair. Many running apparel and sporting good stores offer a complimentary shoe fitting; they'll observe your step and examine your feet to match the precise shoe exactly to your needs. Socks may seem insignificant, but don't underestimate the power of a good pair of socks. Nothing hinders training like an agonizing blister.
Training
There are many free half marathon training programs available for download on the Internet. Most are centered around the same concepts: gradually increasing mileage to build endurance while incorporating aerobic intervals to improve stamina. Make sure to verify that the selected program comes from a reliable source, and try to follow the training schedule as closely as possible. If you have a busy schedule, it helps to plan a week in advance exactly when you'll take on your daily runs. In addition to the training program, strength training and stretching are extremely beneficial to avoid injury while distance running. High repetition, light weightlifting is arguably the most useful and important cross-training exercise for runners. However, nothing is more important to a proper training regimen than a thorough stretch before and after each run. Incorporating yoga into your fitness routine a couple of times a week is also a great way to minimize injuries and aid in muscle restoration after a long run.
Nutrition
As an intermediate runner, you've probably already mastered the art of fueling your body for long distance runs. However, when training for a half marathon, it's very important to monitor your daily calorie intake to make sure that you're getting an adequate amount of calories. Listen to your body, and nourish it appropriately with a sufficient amount of protein and carbohydrates. If in doubt, there are a plethora of books and online forums available where you can find an abundance of meal plans specifically designed for runners and athletes. During long distance runs, many runners ingest energy gels or protein bars to increase endurance and maximize energy. If you plan on consuming these, make sure to conduct a trial run with the product, as you never want to experiment with a new product on Race Day.
Prepping for Race Day- What to Expect
As Race Day approaches, it's normal to experience a bit of anxiety. Many runners make the mistake of overexerting themselves in a last-minute attempt to prepare. Instead, trust your training and don't try to overcompensate, as this has been found to be counter-productive. Adhere to the training schedule and make sure to taper the training a week prior to the race. Your two meals prior to the starting gun are highly important. On the evening before, eat a meal of protein and complex carbohydrates, and again, you don't want to experiment with any unfamiliar foods. Awake early and allow plenty of time for a relaxed preparation and transport to the starting line. At least an hour before the race, consume a small meal composed mostly of carbohydrates, and drink plenty of water. Upon arrival at the race site, find your proper place at the starting line, and soak in your surroundings. You've worked hard, trained hard, and now it's time to enjoy the run!
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