How To Train For Half Marathon
Learning how to train for a half marathon helps make your dream of running a half marathon a reality. Devoting time to proper training ensures a successful race. Follow these tips and you’ll reach that finish line with no problem.
- Buy proper running shoes in order to properly train for the half marathon. A half marathon requires thirteen miles of continuous running. Give yourself a chance of success by buying shoes designed specifically for this purpose. Running requires a lot from your feet, so make sure you provide the proper shock absorption so that you won’t risk injury.
- Workout outside to mirror the terrain of the race. Training outdoors offers the same incline that you would experience during race day. If you train indoors on a treadmill, make sure you raise the incline for most runs to .5 rather than leaving the incline flat.
- Devote at least four to five days of training with two complete rest days. Training for a half marathon requires training sequence of two days on and one day off throughout the week. Consistency increases your endurance for race day.
- Devote one day a week for extended runs. Pick one day a week to perform longer runs. Start with a four mile goal and increase each subsequent week by an additional mile. This offers you a chance to gradually increase your distance and get you running thirteen miles by the end of the tenth week.
- Add an uphill run once a week to train for your half marathon. Adding an uphill run once a week increases your anaerobic capacity, which makes it more likely to endure harder and harder runs. Run at slower pace and make sure you continue to run in interval of two to four minutes on and recovery for the same amount of time. Continue this sequence until you complete a forty minute workout.
- Use another training day for interval training. Two of your four days should be more intense to develop your endurance and get you prepared for race day. An interval of sprints and easy recovery jogs pushes your anaerobic capacity and gets you performing at a higher intensity level. Short sprint intervals of 30 to 60 seconds should follow a one to two minute recovery jog. Follow this pattern until you complete a full 40 minute workout.
Preparing for a half marathon requires consistent training. Completing a half marathon not only takes your fitness to a higher level, it gives you a sense of accomplishment like no other.