Whether the goal is to run at best possible time or complete a half marathon, you should follow an exercise program to train varied. Learn the best way to prepare for a half marathon.
Successful training for a half marathon requires more than just registering and running every day until the event. It is good to follow a training program and make lifestyle changes in preparation for the race, whether winning or completing a half marathon.
Start exercising early
Training for a half marathon takes several months, so choose a race far enough ahead so that you have time to prepare appropriately.
- If you are a beginner, you need at least 20 weeks before the race.
- If you have any experience, give yourself at least 16 weeks.
- If you are an experienced runner, you should train for a minimum of 12 weeks.
Sign up for a race
The moment you actually pay the fee and officially sign up for a race, you have a goal. Mark the date on the calendar and prepare for months of exciting build-up and training until the race day.
Follow an training plan
Having a plan before you start training for a half marathon helps you stay on track regarding training and motivates you to continue. A program enables you to track your progress and lets you stay focused on your ultimate goal.
If this is your first run, do not stress. Choose a training program that targets a specific time of the half marathon. Choose a plan designed to help you complete the race, and next time you can work on beating your personal best time.
When you start training for a half marathon, you need to keep track of your workouts. Take notes on how each activity went and what needs to be improved next time.
Most workout plans include a weekly schedule that shows what to do.
- Interval training and tempo are training you usually do 1-2 times a week, depending on your goal with a half marathon.
- Long runs usually take place once a week and increase in the distance during the training program. In the end, the most extended long trip will be the race itself.
- Alternative training such as cycling or swimming can be recovery training you carry out as an alternative to running.
Do not overdo the training
Overexerting yourself during exercise will put you at risk of getting an injury that could put you out of action. Be sure to choose an exercise program tailored to your fitness level and ensure you get adequate recovery.
- Do not try to compensate for lost training. Your body needs to gradually build up to longer distances and higher intensity during workouts.
- If you overload a muscle or feel pain in the body, take a day off. Do not risk injury by pushing yourself to a workout or training through pain.