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Your best half-marathon tips

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  1.  
    • CommentAuthorFree Memberrascoleah
    • CommentTimeJun 23rd 2009
     
    rascoleah

    Hey everyone! I just decided to run the Cow Town half marathon on Oct. 4th and am looking for all your best tips and advice! I've ran a couple 5k races this year and feel ready to train for this! Also if you know any good training guides online or books anything would be helpful. So far I've been using halhigdon.com  training guides and it did me well for my first 5k but if you know of something better let me know. Thanks!

     Rachel Cool

    • CommentAuthorFree Memberjbrower
    • CommentTimeJun 30th 2009
     
    jbrower
    when you do the actual race yourself, make sure not to get excited and go out too hard. I've only run one half marathon, but it was hard to remind my body that the pace felt easy because I was racing 13.1 miles, not only 3.1 like normal on the roads. I wanted to average about 6:05 per mile, but I went out in 5:45, ran the first 6 averaging 5:59, and then died HARD. The last four miles were miserable and no fun. a controlled starting pace will help a lot over the later stages of the race.
    • CommentAuthorFree Memberspengie
    • CommentTimeJun 30th 2009
     
    spengie

    I agree with jbrower, go out very slowly - a tip I heard from a coach "you've never heard anyone say, gee, I wish I hadn't started off so slowly" I ran the first two miles fully a minute slower each than the rest of my miles during my last half marathon. Don't be afraid to walk. 

    Stop/walk at the first 3-4 water stations. Take the time to drink early in the race, and you can usually skip the last few. Practice eating/drinking during training. Use the same gear you plan to use during the race. I made the mistake of putting my energy gel in a fuel belt bottle for the first time and didn't dilute it....it wouldn't come out easily and then I squeezed so hard the cap came off, and I was covered in gel.... all this at mile 3. I stopped completely at the next aid staion to wash myself off. 

    • CommentAuthorSilver Membershipadwileski
    • CommentTimeJul 1st 2009
     
    adwileski

    spengie:
    Energy gel in a fuel belt bottle?  That's creative!  I can't imagine the time it took to open all of those little packets and the patience to squeeze them all into the bottle.  And then, to have the cap pop off on you...oh that would be awful..I would be so pissed.

    rascoleah:
    I used Hal Higdon's novice training plan for my first (and only) half-marathon and plan on using it again for one in the fall.  The best thing I can offer is to be over prepared and be serious about it.  I ran a ton of hilly trails that, in my opinion, are harder than running on the road and that seemed to have me pretty well prepared for what the course had to throw at me.

    Since I wasn't starting from scratch and had more time before the race, I trained several more weeks than the 12 he suggests in his plan.  I just figured out a formula and adopted it to meet the schedule I was on and incorporate the increased mileage I was after.

    Best of luck!

    • CommentAuthorFree Memberspengie
    • CommentTimeJul 1st 2009
     
    spengie
    adwileski:

    spengie:
    Energy gel in a fuel belt bottle?  That's creative!  I can't imagine the time it took to open all of those little packets and the patience to squeeze them all into the bottle.  And then, to have the cap pop off on you...oh that would be awful..I would be so pissed.


     Actually, I buy it in large bottles (50 oz at a time), so it wasn't so bad, it was just sticky!  I normally have a 5 oz flask that carries it on shorter runs, but I didn't want to run out during the race...

  6.  
    Hugh-slow-at-37

    I've consistently run half marathons in about 1hr50 ... 8:30 pace ... I'd say that's about average for a regular runner ...

    I've always drifted towards the back of the pack at the start of a run perhaps going a bit slower at 9:00 pace. Everybody else goes too fast especially the inexperienced. That's where it's particularly great if you can use a heart rate monitor because then you know what pace to run at.

    After the first 3 miles I begin to bring the pace back to what I want, and usually start to go past people. I've always negative split my runs (e.g. run second half faster than first half).

    Also because I always have at least 2 days rest before a run (e.g. last run Thursday evening for a Sunday run); I go into the race with fresh legs and fully carboloaded, so you feel you have lots of energy.

    Finally when I've fully hydrated before a run I've never really found a need to drink during it. To hydrate you need to drink at least 1.5 litres of water by 1 hour before the race to ensure it's been fully absorbed. Nothing in that last hour as it'll just be sloshing around. I've generally only run during the winter/spring months so humidity isn't a big factor.

  7.  
    chucky canuck

    my two cents:

    1) train, train, train, then rest the week before the race, running only one or two short runs to stay limber.

     2) hydrate, starting three days prior to the race, so that your urine is clear. Don't go mental, just do it so that your urine is clear.

    3) take a gigantic crap before the race. Unlike a 5k, a half-marathon will have your bowels in revolt if they're not empty. I've seen so many people heading to the portapotties at mile 7 or 8.

    4) Reverse splits. I learned the hard way that if you start out at your goal pace or faster, you will lose a ton of time the last two or three miles. Run the first few miles 30-40 seconds below your goal pace, then pick up speed. You'll be passing a lot of people at the end and you lesen the likelihood of sore muscles, joints and exhaustion.

    5) A lot of other stuff depends on your personal preferences...i.e. eating two or three hours before the race, running with gel packs, etc. Don't wait until your thirtsy to drink water along the route, and don;t wait until you're out of gas to pop a gel.

     

    • CommentAuthorFree MemberSunrise09
    • CommentTimeJul 17th 2009
     
    Sunrise09

    Rascoleah... I'm right with ya! I'm up to 8 or 9 miles on weekends with my racing scheduled for Sept. 13th. I've been heading to the library for different books on training. One drawback is some are REALLY out of date! So check the year it was published before wasting your time.

    I'm going to try gels this weekend - never had them before so I'm axious to see how they work~

    Chucky...great advise! Getting the inside of your body ready is a task in itself! I ran a 1/4 marathon over Memorial Day and spent the rest of the day in the bathroom. I didn't realize the impact a longer-than-usual run has on your entire body/system as you are training.

    Last thought...keep reading these posts!!! Although I don't always have the time to post my own, I try to log on and read as many as I can. Everyones updates keep me motivated and you don't have to be a marathon runner to belong to this great group!!!!

    Good luck!!!!

    • CommentAuthorFree Membermagui
    • CommentTimeAug 17th 2009
     
    magui
    Hi everyone, I´m planning to run my first half marathon in 6 weeks so I´ve read all tips with great interest. I have one more question though, When training for a half marathon do the long runs need to be 20 kms runs? I´ve heard that you can do shorter distances when training and only run the 21 kms the day of the race. Is that true? is it a way to keep the body from getting too exhausted? I run 15 kms once a week (in 1hour and 34 minutes as my long run) and then I run 7kms twice a week (in 43 minutes). Once a week I ride my bike and the other 2 days a week I take it easy by running 4 kms. I always have one day off! :) Keep the tips coming! they are very helpful!
    • CommentAuthorFree Membernzpostie
    • CommentTimeAug 20th 2009
     
    nzpostie

    My top tip - enjoy it Laughing  I started running half marathons this year and love them.

    magui  you don't need to do a 20km long run before a half, my longest run before a half is ten/eleven miles, my other half who is a lot faster than me would be comfortable with a long run of 8/9 miles.

  11.  
    Trainbellsway

    My tip goes along with the rest.  If it is a large race, it will start off slowly.  Don't waste your energy weaving in and out.  Check you split time between mile 2 and 3 when you are actually clear of the start.  If you are faster than your planned pace, slow down there and check again at mile 4.

    As for training the entire distance...Running the entire 13.1 is more for you head than your body.  I usually have my first timers run a slow 14 a few weeks before the race just to get their confidence up, if they are worried.  By the time you run 11, your body is ready.  You know how to hydrate and keep up the glycogen and electrolytes by then.

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