What Beginners Need to Know About a Half Marathon?
Question:
Good afternoon.
I'd like to get some information about running a half marathon.
I've never run a half marathon before so I have some questions: how to train for the distance, what to wear and how is the race is usually organized?
Answer:
Kulkov Oleg
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Good afternoon.
According to statistics, a half marathon is the most mass running event for today. This can be easy to explain. The number 21 km inspires respect but at the same time in contrast with a marathon distance (42 195 meters) training for it and running a half marathon is not the event that can be considered as an "extreme" one.
Nevertheless, I wouldn't be so neglectful. The fact is that the runner is on the distance for quite a long time and in this connection there are additional requirements for a musculoskeletal system, energy component, water-salt balance and in case of hot weather conditions thermoregulation as well.
You should dress according to the weather and choose your running gear based on the information mentioned above. There is no need to wear trousers and long sleeve shirts if the temperature is higher than 13-15 degrees. Shorts and clothes with short sleeves will make your running more comfortable. It can't hurt to coat some skin areas with Vaseline to prevent chafing. And don't forget about a running hat in sunny weather.
A half marathon training plan should be at least 2 months but it can be much longer depending on runner's initial fitness level.
Program of almost all running events includes a half marathon distance, so you can easy find and choose any race you like. As far as the organization process is concerned, some details may vary but some things - aid stations with water and food every 5 km, for instance, - are constant. Some races have time limits but in this case it is usually three hours.
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Good afternoon.
In May I ran my first half-marathon, the result was 2:01:13. In September it was 1:56:16.
- What is the perfect running volume provided that my goal is to run a sub-1:48 half-marathon?
- Is it necessary to include a long run in my training plan and how long should it be?
Thank you.
Good afternoon.
- How to train to run faster? For instance, I run 5 km in 23 minutes but want in 17-18 minutes; I run 3 km in 12.50 but want in 10-11 minutes.
- How to train for a half marathon and marathon?
Good day.
What to do if sometimes I have no desire to train, I mean, for instance, according to the training plan there is an important training that you can't miss but you don't want to run at all. I thought it would be easier with the passage of time, but I still have no desire. Should I force myself or should I miss such trainings?
And the second question. If I don't like running-specific exercises could I not do these exercises and do running exercises only? Will it be enough, if I'm going to continue running half-marathons without setting concrete time goals? I've already run more than 5 half marathons and it is no longer difficult distance for me. The result, however, is not so good: about 2.05 - 2.10.
Thank you.
Good afternoon.
I'm an amateur runner, not a professional but I'd like to run a half-marathon in spring. Please, tell me how many times a week I should train for?
Good afternoon,
My height is about 2 meters. I know about recommendations on power trainings for tall people. Are there recommendations for such people if we say about long-distance running (half-marathon, marathon)?
