NEWS

21 tips to run 21 kilometers

 

Undoubtedly, the physical and mental requirements for running a half marathon is a significant challenge for any runner. 

The half marathon is a different race to shorter distances (such as 5 and 10k) and longer ones (marathon and ultramarathon). 

Therefore, in order to run 21 kilometers as a pleasant experience and not a torture, we will give you 21 tips to run a half marathon. 

1.- Training plan 

Having a training plan designed specifically for a half marathon is completely required. 

The training plan of a 10K race is not the same as that of a half marathon, they are different distances with very different energy requirements. 

2.- Mileage 

To run a half marathon you must gradually increase the number of kilometers that run weekly. We recommend at least 60 kilometers per week. 

3.- Frequency 

Increase the frequency of your workouts; if you want to be successful in the 21 km, try to run 4/5 times a week as a minimum. 

4.- Slow Training 

In the mid-marathon the aerobic contribution is 99%, so slow workouts are an important part of the training plan. 

5.- Recovery training 

Learning the art of performing good recovery workouts is essential not to injure yourself. 

6.- The curves 

It is a very long race to be incorrectly taking the corners. 

7.- Background 

Within a half marathon training plan, to include a weekly background training will allow you to enjoy all of your benefits. 

8.- Intelligence in training 

Train with intelligence and do not let yourself be tempted by phrases like “no pain, no gain”. 

9.- Hydration 

At distances like half marathon (21.1 km) hydration is a very important factor to consider, since you should avoid hydration excess and deficit. 

Sports drinks are good allies to maintain hydration and fuel supply, but they are not the only alternative. 

10.- Strengthening 

Working on strengthening the legs and core are two key aspects that will allow us to become an efficient runner and be free of injuries for a greater amount of time. 

11.- Train 

Do not make the mistake of racing undertrained, it could be dangerous for you and your health. 

12.- Fuel 

During a half marathon, many runners face the risk of depleting glycogen stores or reaching the limit. 

Therefore it may be necessary to have some type of carbohydrate recharging protocol during the race. Gels and sports drinks can be good alternatives. 

13.- Discomfort 

 In a half marathon, be prepared to feel discomfort and exhaustion; it’s a long and demanding race and you should not be surprised to feel that way. 

14.- Your mind 

 To deceive your mind, you can measure the race in miles (21.1 kilometers are 13.1 miles); it is easier to feel that 4 miles are remaining instead of 6,4 kilometers.

15.- Anti-inflammatory 

 Eliminate from your head the idea of ​​consuming anti-inflammatories to render more and / or prevent inflammation.  

16.-Practice  

Use your workouts to practice your hydration / feeding protocol and respect it during the race. Do not try new things. 

17.- Recovery 

Post-workout recovery (all) is key to achieving your goals, becoming a better runner and staying away from injuries. 

18.- Train on an empty stomach? 

To run a half marathon, it is advisable to perform some fasting workouts in order to get the body used to run with low glycogen reserves. 

19.- Prior feeding 

For a half marathon, a previous carbohydrate load and the intake of 75/125 grams of carbohydrate at breakfast is advisable. 

Fat slows digestion, so we recommend that you avoid it in the meals prior to your next half marathon. 

20.- The first kilometers 

In the first few miles of your race, try to contain your desire to run fast, and strive to keep pace, so that you can finish the race with strength. 

Define your career strategy, the time you want / can run and the pace you must maintain to achieve it. You do not need to run tied to your goals, but it is good to have a parameter. 

21.- Tapering 

Two weeks before, reduce your training volume and prepare your body to reach optimum conditions.

Through RunFitners 🙂 

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