How to train for a half marathon
26 September 2017
Even if you regularly run, you could be convinced that running a half marathon remains beyond you. Hey, not so fast! If you regularly run nearly 3 miles at a time, then taking on a half marathon - which covers 13.1 miles - is not as big a stretch as you might currently think. Your chances of success could largely depend on how you train. Here are some tips for training in such a way that is especially likely to bear fruit.
Even if you regularly run, you could be convinced that running a half marathon remains beyond you. Hey, not so fast! If you regularly run nearly 3 miles at a time, then taking on a half marathon - which covers 13.1 miles - is not as big a stretch as you might currently think.
Your chances of success could largely depend on how you train. Here are some tips for training in such a way that is especially likely to bear fruit.
Gradually develop a solid base for training
We would emphasise that you prepare yourself both thoroughly and appropriately before you decide to run a half marathon, despite our previous words of encouragement at this article's start.
Runner's World advises that, in preparing, you make sure that your running sessions number no less than 3 a week. Each weekday run should last roughly 30 minutes on average, while a weekend long run ought to cover a minimum of three miles.
You should then progress by, every two weeks, adding 1.5 miles to your long run. However, on alternate weeks, don't make that long run lengthier than 3 miles. You want to eventually get to a situation where a long run or walk reaches 13 to 14 miles.
Make squatting a key part of your preparation
A half marathon comprises more than 15,000 steps - and you can expect your muscles to ache during the last two-thirds of those, according to Cancer Research UK's Race for Life website.
The site explains that "squats are essential", adding that they not only replicate but even exaggerate a running motion. With squats, you can effectively engage your hamstrings, glutes and quads and speedily strengthen your body.
Try squatting 2-3 times weekly - and, ideally, on days each of which sees you running more quickly than usual. You shouldn't squat on days when you will be recovering or having a long run.
Join a juicing retreat
So, as you can see, your regime as the day of the half marathon approaches should not be focused solely on running. This is one reason why participating in a fitness boot camp can be wise.
We at Prestige Boot Camp will soon be holding a juicing retreat in the beautiful Lagos area of Portugal. On this retreat, you can draw upon the expertise of our globally renowned trainers with fitness sessions that can last, in total, as many as 10 hours. Furthermore, there will be the availability of luxury villas in which you can stay for 7 nights.
The boot camp will also present an opportunity for you to try a juice detox. This can remove toxins from your body and speed up your weight loss. You can take advantage of juicing across the whole 7 days of the retreat - and there will be suitable chances to relax, too.
With all of this advice given, it leaves us with little else to say but... good luck with your half marathon! We advise that you ease yourself into preparations gently.
Image recommendations:
