Long distance running is not something that should be entered into lightly; without correct preparation, there is every likelihood of either sustaining a serious injury, or simply losing the self-belief necessary to continue. Whilst the marathon remains the ultimate racing distance, many work up to it by training for a half marathon. This in itself is a significant challenge, and needs careful planning to achieve a positive outcome.
Before competing in a half marathon, it is advisable to take part in a few shorter distance races, just to get a feel for what lies ahead. In addition, an individual ought really to be running at least four or five days a week, covering varying distances, whilst all the time putting ‘miles’ into the legs, and developing an overall endurance capacity that can be carried through into the longer version.
Always ensure that you warm-up correctly before each run and just as importantly, warm-down at the conclusion. Also, make sure you include rest days in any program, as it is easy to over exert oneself and any fitness gained can quickly be lost, putting you back to square one. Steadily increase the level of your performance when training for a half marathon, and look to apply a good running technique if possible, this will improve the quality of the run.
Varying pace is all-important, allowing you to adjust to situations and circumstances that might arise. Altering the route is advisable to incorporate flat, uneven, or hilly terrain, to prepare yourself for whatever conditions you may face during the actual run. Hydration is vital, especially in warmer weather, whilst training for a half marathon; as too is nutrition. Fresh produce, with the right combinations of fruit and vegetables containing the desired proteins, will give the body a greater sustainability during the runs. Fish and chicken are recommended, and avoid fast food; also cut back significantly on coffee and alcohol intake.
Finally and probably most crucially, never try to run the distance in new training shoes. So many inexperienced runners purchase a brand new pair for their big day and a couple of miles in, find themselves in excruciating pain from rubbing and blistering feet. They should be ‘worn-in’ for at least a week before hand, preferably as much as a month to allow for a comfortable race run.