Difference between revisions of "Train for a Half Marathon"
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| − | + | Successful training for a half-marathon, a hefty 13.1-mile race, requires more forethought than just signing up and running every day until the event. It's a good idea to follow a training plan and make lifestyle changes in preparation for the race, whether you're in it to win it or just hoping to make it to the finish line. This article provides information on how to get mentally and physically prepared for the big day. | |
| − | [[Category:Marathon Running and Training]] | + | [[Category: Marathon Running and Training]] |
== Steps == | == Steps == | ||
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#*If you happen to miss a long run one day, switch the training schedule around so you can make up for it the next day. | #*If you happen to miss a long run one day, switch the training schedule around so you can make up for it the next day. | ||
#*If you miss an easy run or two, it's not the end of the world. Just pick up where you left off the next day. | #*If you miss an easy run or two, it's not the end of the world. Just pick up where you left off the next day. | ||
| − | #Don't overdo it. Overexerting yourself during training will put you at risk for getting an injury that could force you to sit out of the race. Don't jeopardize your plans by picking a training schedule that's more advanced than what you can handle.<ref>http://www.active.com/running/Articles/How-to-Train-for-Your-First-Half-Marathon?page=3</ref> | + | #Don't overdo it. Overexerting yourself during training will put you at risk for getting an injury that could force you to sit out of the race. Don't jeopardize your plans by picking a training schedule that's more advanced than what you can handle.<ref name="rf1">http://www.active.com/running/Articles/How-to-Train-for-Your-First-Half-Marathon?page=3</ref> |
#*Don't try to make up for missed runs by adding too many miles to your next run. Your body needs to build up to long distances gradually. | #*Don't try to make up for missed runs by adding too many miles to your next run. Your body needs to build up to long distances gradually. | ||
#*If you strain a muscle or feel a pain in your body, take a rest day. Don't risk injury by pushing through. | #*If you strain a muscle or feel a pain in your body, take a rest day. Don't risk injury by pushing through. | ||
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#*Avoid drinking excessive alcohol and caffeine in the days before the race, since these dehydrate your body. | #*Avoid drinking excessive alcohol and caffeine in the days before the race, since these dehydrate your body. | ||
#Rest up. The last long run of your training should be several days before the race, so your body has plenty of time to recover. The day before the race, rest or do an easy run, but don't work out too strenuously. | #Rest up. The last long run of your training should be several days before the race, so your body has plenty of time to recover. The day before the race, rest or do an easy run, but don't work out too strenuously. | ||
| − | #Enjoy the race. Put your training into practice, making sure you pace yourself so you'll be able to cross the finish line.<ref | + | #Enjoy the race. Put your training into practice, making sure you pace yourself so you'll be able to cross the finish line.<ref name="rf1" /> |
#*If you have to stop and walk during the race, that's fine. Just pick up running again when you feel ready. | #*If you have to stop and walk during the race, that's fine. Just pick up running again when you feel ready. | ||
#*Ask friends and family to come and cheer you on to provide a little extra motivation as you reach your goal. | #*Ask friends and family to come and cheer you on to provide a little extra motivation as you reach your goal. | ||
=== Sample Training Plan === | === Sample Training Plan === | ||
[[Doc:Half Marathon Training Plan]] | [[Doc:Half Marathon Training Plan]] | ||
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== Tips == | == Tips == | ||
