Tag Archive for: Half Marathon

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Top 4 Training Tips For Running a Marathon

marathon-runners-580x387Wear old clothes and runners?

On the day of the race wear clothing you know is comfortable and that you can wear for the entire race. This is not the time to wear new clothing. This is also true for your footwear.  Make sure that you check your foot gear:  socks, orthotics,  and laces weeks before the race so that everything works in harmony and there will be no surprises during the race.

Variety needed for both location and training.

To maintain your interest and enthusiasm try running on different routes, and run on different surfaces , such as pavement, asphalt, chip trails, grass, dirt and pack gravel.

Cross training should be used to augment your running program.  Make sure to choose activities that have the least amount of weight bearing stressors on your body. You want to choose activities such as cycling, or swimming.

Know your route and practice drinking and eating while on the run

In a marathon it’s important to stay hydrated.  For most people, you may also need to eat during the event.  Practice eating and drinking on the run during a training sessions . You might also want to think about how you will carry food and water for the duration of the run. Keep in mind most marathons offer hydration station along the routes.

One of the best ways to train for a marathon is to familiarize yourself with the  actual race. Try regularly to incorporate parts of the course during your marathon preparation.  This allows you to become familiar with the route and what to expect on race day.

Keep yourself strong

Preparing for a marathon requires training, and exercising all while avoiding over-training – where your health begins to suffers.  To avoid over-training:

  • Balance workouts with easier runs and rest days
  • Eat and drink after each run to replenish depleted reserves
  • Get adequate sleep
  • Increase the intensity and quantity of training in manageable increments.
  • Always listen to your body.

As with any training program, make sure that you have frequent maintenance session with your healthcare practitioner to keep your body in top form.

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Should You Race a Half Marathon to train for a Marathon?

Should You Race a Half Marathon to train for a Marathon?The first question you need to ask is;  is a half marathon a good idea for every marathoner?

The answer is; it depends on your fitness level and marathon goals.

If you’re a first-time marathoner and your only goal is to finish the race, the benefits of a half marathon race aren’t as important.  Remember that racing causes muscle damage, and novice runners won’t heal as quickly as more advanced  runners, which means that the novice runner will need to take time off to recover and this can set back your training schedule.

If you are a experienced marathoner and have a specific time goal, there are advantageous to racing a half marathon to prepare your body. Running a half marathon will allow you to estimate your marathon finish time, familiarize yourself with the course and will give you a much more accurate estimate of your fitness level.

If you choose to race a half marathon as your marathon tune-up race, follow these guidelines:

  • Schedule them 5 to 7 weeks before your marathon to allow sufficient recovery
  • Don’t run more than one half during a marathon training cycle  and don’t wear, eat or drink anything new on race day.
  • Prioritize recovery after the race: extra sleep, an ice baths, and light cross-training will get you back to marathon training as soon as possible
  • Reduce the volume and intensity of the next 1 to 3 runs in your training plan

You know your body best and if you get beat up by racing and need more time to recover adequately you should choose a shorter tune-up race, such as a 10K.

What you don’t want to do is increase your training a few weeks before the race. This is the time when many runners have been racing for at least 2 months and have become used to a certain level of training. Draw strength from the hard work you’ve put in and have confidence in what you’ve been doing.

Running a half marathon can be a valuable tool to help estimate your finish time and gauge how well your body & fitness level will hold up to a full marathon….. Good Luck!

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