How to prepare a half marathon

Rules to know how to prepare a half marathon

When you dedicate yourself to endurance sports, it is vitally important to know how to improve performance at all times. You should also know some basic patterns about eating that you should take according to your goal. This diet will be of great help to guide you towards your goal in a more efficient way. Marathons are quite complex to train and you must know how to prepare quite well. Therefore, we are going to dedicate this article to explain how to prepare a half marathon.

If you want to know all the guidelines to take into account to know how to prepare a half marathon, this is your post.

Basic rules to know how to prepare a half marathon

How to prepare a half marathon

When we say we're going to run a half marathon it's a 21-kilometer race who need a good diet and a good aerobic resistance That allows you to be able to endure all this time running and on top of that, enjoy it to the fullest.

There are numerous rules to be able to train and be efficient when preparing for a half marathon. It is a fairly demanding race that requires effort and intelligence when training. Not everyone can run more than 21 miles just by being in good physical condition, but a good mental state also requires it.

Much is cited only in reaching the end of the race and finishing it without worrying too much about the conditions in which they do it. These are often one of the biggest dangerous mistakes that will not only increase your chances of injuring yourself but also increase the chances that you will quit the race early. So that this does not happen, it is necessary to have a good training plan designed for a half marathon or, basically, for any distance you are traveling. This is done regardless of your level as a runner, whether you are an amateur or a professional.

Without working on a training plan that is adequate and adapted to your level and in view of what you are going to do, it will be quite difficult for you to achieve better high performance and it can mean the difference between finishing the race or not. A training plan for such a race is not the same. only 10 kilometers more than that of a half marathon. Each type of race has very different energy requirements.

During a half marathon it is inevitable that the energy reserves decrease and the mental and physical fatigue increase. Therefore, it is essential that aerobic resistance is the best virtue you have to be able to travel long distances. Speed ​​is also a key factor for those who want to run the half marathon. This will allow you to finish the race faster and have a lighter perception of the effort you have taken during the race.

Increase mileage

Raúl in half marathon

It is essential that the training plan has been designed considering your abilities, your goals and your current physical form. It is not recommended to use general training plans for everyone. A very basic mistake is not customizing your workouts. We simply take a training routine to try to improve mileage is on the internet in a basic way. This type of training non-personalized do not give good results at all. On the contrary, if the plan that we have extracted from the web has a higher level than ours, we run the risk of increasing our probability of injuries and not achieving the objective we are looking for.

One of the fundamental aspects to take into account to know that we are improving our performance is to increase the mileage. The kilometers that a long-distance runner escapes from during their training sessions are the foundations that should be taken to analyze a good sports season. The sum of all the kilometers we travel each day represents the training volume total to take into account. From it, we can evaluate and contrast the conclusions about its evolution.

To know how to prepare a half marathon, it is important that you have a weekly mileage that allows your body to adapt to the needs of the distance and be able to progress in it. The minimum mileage that is recommended to run a half marathon is between 60 kilometers per weeks. Although decorating less than this amount per week may be enough to finish this race, it may not allow you to maximize the distance and cover it in the shortest time possible. To be able to reach this weekly mileage, you must make a gradual increase week after week in order to allow the body to adapt to it.

Keep in mind that we will not improve if we do the same week by week. As with weight training, in this case, we must apply the principle of progressive overload.

Increase the frequency of your workouts

Know how to prepare a half marathon

It is not only important to increase the volume of training but also the frequency. To know how to prepare a half marathon, we recommend that the frequency of your workouts be greater than three times a week. The recommended minimum to train a half marathon is between 4 and 5 times a week.

If we run infrequently, it will be impossible to reach the recommended minimum mileage, so your training volume will be lower. By doing this we guarantee that we can increase our mileage gradually. Otherwise, if we only ran once or twice a week we would have to increase the mileage a lot in each session, hindering the results.

It allows the workouts to be somewhat slower and allows to include in specific treatments in a safer way. You have to plan the days of the week and always be smart when planning hard workouts and recovery workouts. This is what is known as a download. When we accumulate a certain volume of training we cannot recover at the same rate. When this will be, in order not to decrease sports performance, a download is performed. The discharge is usually a short period of time, about a week, in which We work with a training volume more or less than 50-60% of the usual.

I hope that with this information you can learn more about how to prepare a half marathon.


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