For many, the main dream in running is overcoming first marathon... However, in order to reach the level where you can already run 42 km, you first need to run a half marathon - a half marathon. Let's talk in this article about how to run the first half marathon, what features exist in the preparation of novice runners at this distance, how to distribute forces along the way, and much more.
Equipment
Half marathon - the distance is quite long. Beginner runners take more than two hours to complete it. During this time, any uncomfortable clothes or shoes can greatly exhaust you and even force you to retire. Therefore, first of all, make sure that your running equipment was comfortable and lightweight.
Half marathon must be run in light shorts and a T-shirt or tank top (for girls). Good light running shoes are a must on your feet. Moreover, the sneakers must be scattered. That is, you should have been running in these shoes for at least 1 month before the race. Otherwise, putting on new sneakers right away at the competition, you risk erasing your leg to blood corns.
In addition, it is advisable to wear a wristband to wipe sweat from the forehead, or a headband that will independently perform this function. You can run in a cap or glasses so that the sun does not interfere. Be sure to get at least an inexpensive sports watch so that you can navigate at what pace you cover the distance. All this can be easily purchased at online sporting goods storewhere there is a huge selection of cyclic sports accessories.
Do not forget the main thing - try to run in competitions in what you usually run in training. Start day is not a time to experiment, neither in clothes nor in shoes.
Half marathon, the distance is fast enough, but at the same time long. To show your maximum on it and enjoy both the process and the result, you need to have basic knowledge about preparation, mistakes, nutrition for a half marathon. And in order for the development of this knowledge to be more systematized and convenient, you need to subscribe to a series of free video lessons dedicated exclusively to preparing and overcoming a half marathon. You can subscribe to this unique series of video tutorials here: Video lessons. Half marathon.
Preparation and running volume
We are not talking about training experienced runners in this article. We are talking about what needs to be done to run 21 km 97 meters. And if we talk about preparation, then crosses should be the basis of your training. It is advisable to run them as often as possible. Minimum 40 km per week. But in any case, if you have the opportunity to run every day, then one day a week must necessarily be a full rest and one day must be given only a light recovery load. Otherwise, your body will not have time to recover and your workouts will no longer be beneficial.
It is necessary to run crosses from 6 to 20 km at different rates. Slow crosses for recovery. Pulse 120-140 beats per minute. A mid-paced runner to train endurance and increase your aerobic threshold. The pulse is 140-155 beats. And tempo, that is, with the maximum possible speed, for training maximum oxygen consumption (VO2 max). The pulse during such crosses can reach 170-180 beats.
Do not forget the main rule of crosses - run without stopping. It is better to run 10 km at a slightly slower speed, but run without stopping and evenly than if you accelerate at the beginning of the distance, and then the strength will end and you will go on foot. There will be less benefits from such a cross.
Of course, crosses are not the only type of training. Do interval work, increase your base speed, and train your legs. But in order to simply run your first half marathon, it is enough just to regularly run crosses at different rates and at different distances. We'll talk about how to prepare more experienced runners for the half marathon in another article.
Running tactics
It is very important during the competition to find your cruising speed, with which you will know for sure that you will cover the distance. Don't give in to the massive euphoria at the start. Usually inexperienced runners start running fast from the start. But after a couple of kilometers, the forces begin to end, and they sharply lose their pace. This is not necessary. Better to choose from the start your pace and keep it all your distance.
It will be great if you can find someone who can run at your pace. Psychologically speaking, running with someone is easier.
Remember, the first half marathon should be the starting point. There is no need to plan any specific finish time. Better just run the distance at your own pace. But next time try to break your own record.
Drink and eat
If you understand that you will have to run a half marathon for about two hours or longer, then it is better to refresh yourself with something along the way. Food points usually give cola, chocolate, bananas, raisins. You can slowly consume these carbohydrates after an hour so that your glycogen stores are constantly replenished.
Try to drink water at every food point, at least a sip. Especially in the heat. Even if you are not thirsty, take a little sip of water. Remember - the feeling of thirst is already dehydration. And with dehydration, even a small percentage, the body begins to work much worse. Therefore, constantly replenish your water supply.
The half marathon is for many as a starting point. After it, people really begin to understand that they can no longer live without running. And so that the first half marathon does not become hard labor and torment for you, you need to run regularly for at least 3-4 months, do not forget about good equipment, drink and eat during the race, find a person who will run at your pace and enjoy running atmosphere all 21 km 97 meters.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
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