The half marathon distance is no joke! To ensure success on race day, you’ll want to get your training plan dialed in ASAP. Check out these 5 tips to run your best half marathon!
One of the greatest challenges on race day will be maintaining your desired pace through the finish.
You may be tempted to come out of the gate too fast, you might be dealing with warm conditions, nerves, the list goes on…
Mechanics are the one piece of the puzzle you will ALWAYS have control over when all else fails.
Fine-tuning these throughout your training is key.
Great running form includes:
Today, we’ll tackle the last one.
Activated hamstrings and glutes allow us to pull our feet off the ground for the most efficient, least injury-inducing run stride.
Here’s our favorite drill for this:
This drill is most effective when done at least once a week. Feel free to execute it during your next long run!
You’ll definitely want to push your (endurance) limits BEFORE getting to that starting line!
Like we’ve told you before, in order to run fast you need to run fast.
We believe that hill work is the way to go.
Hill running is efficient, low impact, HARD, and demands good form.
In order to get up a hill, you need to push your hips forward, engage your glutes and hamstrings, pump your arms and take small steps.
All of this in combination with good breathing and a little courage will create a world of difference for your stamina!
Try throwing in 1-2 hill workouts per week.
Here’s an idea for what to do:
Running itself requires a very narrow and specific range of movement.
While the race itself will only require you to run, the training should include a LOT more.
Strength training does wonder for your joints, bone density, mobility and preventing injury.
It also highlights problem areas or weaknesses in your running.
Let’s take for example the lunge.
A lunge is a simple movement that can tell us a lot about the way we run.
All of these things can tell us what our running form “defaults” are.
In a perfect world, your lunge should look like this:
Here’s a good drill to throw in once a week:
For an added bonus:
Make sure you stretch afterward…you’ll be sore!
Running injuries usually don’t come out of nowhere!
At The Run Experience, we believe in performing regular maintenance on the bodies that we demand so much from. Taking a few minutes a day to “look under the hood” will help us prevent those injuries from inhibiting us in the first place.
This muscle tissue maintenance can be accomplished with a few different tools that can help us find pressure points to mobilize around.
Our “go-to”s are typically a foam roller, a lacrosse ball, and/or a coffee mug or water bottle.
Here’s an example of how we’d address our tight calves:
For more ways to mobilize, check out this video we did on how to use a lacrosse ball for runners!
In order to run your best half marathon, you’ll need to commit to your training!
This means running when you want to, and also when you don’t. Running when it’s dark, cold, you’re tired, something shitty happened at work.
Well, guess what!
You aren’t the only one training for a half marathon.
Look around, there are runners doing what you’re doing everywhere in the world! They’re dealing with the same soreness, fatigue, busy schedule, taking care of their family…
The beauty of this day and age is that worldwide communication is at our fingertips, whenever we want it!
Join the running community – be it an online running group, a local running store group, a few friends in your neighborhood. Start talking to them! Tell them your training plan for the week, how you’re feeling, ask for advice, post a photo. These are your people and they care!
They can get you out the door on a dark, rainy morning, calm your nerves before a big race, and even save you from overdoing it on a sore ankle.
Strength in numbers 🙂
For sticking with us to the end, enjoy a FREE 44-page Half Marathon Training Guide! We put a lot of work into building it and we just know it’s going to help you crush that half marathon 🙂 Get it here.