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Published on August 1st, 2018 | by Start Fitness

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GETTING MORE FROM YOUR HALF MARATHON

FROM RUNNING ONE TO RACING ONE, GET MORE FROM YOUR HALF MARATHON

If you have a number of half marathons under your running shoes, you’ll know a half marathon is a great distance to test yourself without being too extreme. For many, it’s the ideal run. If you fit into this category, then you might be looking for ways to improve your half marathon time because every runner wants to run a little faster, right?

Here are a few tips, put together by our half marathon experts. 

EAT WELL
To get the best out of your body, you need to put the right fuels in. If you’re serious about shaving time of your PB, then what you eat and drink makes a real difference. You may have noticed low carb diets being all the rage in recent times, but try to avoid this if you’re training for a half marathon. While you don’t have to go carb crazy, eating carbohydrates around your more intense session will help boost performance (usually around 3hrs before or a smaller snack closer to training time). We’ve covered pre-training, now let’s look at post-training. Protein is crucial for muscle recovery, in order to keep training regularly you’re going to have to eat enough protein. Often, having supplements such as protein shakes or protein snacks are a good way to get in that extra bit of protein between meals without feeling like your over-eating. Finally, the golden rule is to find what meals work best for you and stick to this on race day. Never change it up on the day. Work out what you’ll be eating before the event and trial it in training. If it works there, then it’ll work on the big day.

KNOW THE COURSE 
A serious runner will take the time to know the course and, in training, will run a route that has similar qualities to the half marathon being done on race day. That means thinking about hills (length, gradient and where you’ll come across them) right down to looking at what the weather has been like over the past few years’ races. The wrong clothing or fussing with layers can cost you dearly when you’re running competitively.

STICK TO THE PLAN
You’ll need a specific half marathon training plan. One that consists of, a variety of running, from easy to fast-paced. As well as changing up the tempo, you should also alternate the distance and throw in a blend of strength training for good measure. Many half marathon programs even promote doing a competitive race as part of your training, a shorter 5k, 10k or 15k will suffice. With one to two rest days per week, and resting for two days prior to race day so you are fully recovered and ready for race day.

STAY MENTALLY STRONG
You already know how important your mindset is for long distance running. When you’re getting more competitive, your mind has to step up too. Take the time in your training to focus on mental strength. Good planning can help rest your mind, and goal setting is essential. Whatever you aim for, setting your mind on a winning path is the only way to get there.


Written By Start Fitness