5 Tips in Training for a Half-Marathon

Training for a half-marathon requires both time and dedication, but don’t let that stop you from engaging a 13-mile race. Even as a new runner, you can train and compete for a half-marathon in less time than you think. To help you, here are five training tips that even a lazy gal can do to reach a half-marathon’s finish line.

1. Set a Training Timeframe. If you’re planning to join a half-marathon, then it’s time to set your training time a month or two earlier than the scheduled run. The ideal training plan for a half-marathon is between 12-16 weeks—12 weeks if you’re already a runner and 16 if you’re a beginner half-marathon racer. This amount of training time is needed to allow your muscles to build up to the marathon’s distance.

2. Schedule Your Runs. The best thing about training for a half-marathon is that it doesn’t take over your schedule. In fact, you can get by with one to three runs per week depending on the level of your weekly activities. If you can possibly go with three runs, experts recommend having one long run, one short fast-paced run and a short run at your desired pace. This way, you’ll be able to build the stamina needed to compete in the race.

3. Run a Part of the Marathon’s Distance. One of common training mistake that most runners commit is running the full distance of the marathon as their longest run. Although this will make you feel more mentally prepared to run and finish the race, you don’t really need to do so physically.

4. Incorporate Cross Training. Even though you’re only doing three runs a week, your body will still need a break from so much pounding. The best way to do it? Incorporate cross training exercises. You can choose from doing strength training or taking Pilates and yoga classes to comply with your much needed cardio exercise. Doing it once week is enough, but you’ll reap more benefits if you do it twice a week.

5. Take Things Slow. The biggest mistake that most novice do while training for a marathon is running their long runs too fast. When training, remember that the purpose of a long run is train your legs and build endurance. By running your long runs in a fast-paced manner, you’re only tiring out your body and risking yourself to get injured easily because of the exhaustion from heavy training.

Doing a half-marathon is about having a good mental preparation, as well as physical. So stay positive and work on these little steps to get your way to reaching the finish line.