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Beginners who decide to take on a half-marathon must get many things right. First, you must build the endurance to run 13.1 miles. Then, the speed part of the equation is building the physical and mental strength to meet your time goals.
On top of that, there's mastering your nutrition, race-day logistics, and, most importantly, remembering that the entire experience should be enjoyable. This 12-week training plan is ideal for a new runner or first-time half-marathoner.
You should have at least 2 months of running practice and a weekly mileage of eight to ten miles to begin this strategy.
Training For A Half Marathon
Many beginners end up on opposite ends of the training duration: they commit too much or not enough to their half marathon workout routine. The half marathon program for newbies is provided below.
Recognize Pace Setting
The pace is not only about meeting a deadline. During your ½ marathon training, you will run at various speeds to work on various components of your fitness.
Consider speed on a scale of 1 to 10, with an easy run at like a 3 or 4 effort level. Your half-marathon pace should feel like you can still say an entire sentence and will need to catch your breath afterward. Your 5K speed is a 9 out of 10, and you should be able to handle some words.
Include Speed Runs And Mountain Training
Hill work is included because it's a good idea to become acquainted with steep hills, but also, hill work is disguised as speed work.
Speed runs may take everything you've got. This work is where the body is broken down. Finish speed runs at a lower fitness level than where you started. Your speed is how your body adapts to the stress of faster running. Always include a 10- to 15-minute warm-up and cool-down of easy running in your speed workouts.
Choose Easy Runs
Simple runs are often the best way to rebuild your body after those stressful speed runs. These slow miles get the circulation going, promoting recovery and flushing out lactic acid, swelling, and other toxins.
Experiment With Tempo Runs
Tempo runs help you improve your efficiency. Your tempo should be slightly higher than a half-marathon effort. It will assist you in determining the magical dividing line between running short distances quickly and running long, slow miles.
You're attempting to become more efficient with the same amount of energy to run quicker without feeling like working harder.
Consider The Distinction Between Strength Training And Cross-Training
Strength training is essential for becoming stronger and becoming more effective runners. Cross-training workouts increase your exercise endurance but also muscle mass.
Schedule Rest Days
You should rest your body while training for a half marathon. Breaks are required so that your muscles can repair themselves and grow stronger. Make sure you get one day of complete rest.
How To Avoid Injuries While Having Trained For A Trail Race
Having committed to your learning program is essential, but avoiding injury is more important. Proper training can treat most injuries quickly if discovered early on, but you must be truthful about yourself if anything hurts.
If you experience an ache or pain right at the beginning of your race, weigh your options and consult your doctor before deciding whether to run or rest.
Getting ready to run for the half marathon is not easy. Whether you plan your half marathon as a one-time event or as a starting point to the even more difficult long race, finishing the race will give you a sense of accomplishment.
You should learn the basics of road races and ask race organizers any questions if you're new to road races. Attending a shorter race, such as 5K and 10K, and following the road race etiquette would be prudent.
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