Should You Train for a Half-Marathon?

One of the very worst ways you can start training for a half-marathon is by not planning at all. Yes, you want to get off of your butt and out into the running shoes, but without a plan, there’s not a very good chance that you’ll sustain this kind of effort over a period of months. If you plan on training for a half-marathon, you’ll need a plan. Here’s a brief guide that will help you understand the training process.

First, know what you’re getting into.

A half-marathon is 21.098 kilometers, or 13.1 miles. That means if you run at an average of five miles per hour, it will take you approximately two and a half hours to complete the half-marathon. That’s assuming that you stay running at five miles per hour the entire time.

Don’t treat a half-marathon as a slight challenge, especially if you’re new to running. Many people find it difficult to work their way up to 5-kilometer runs (known as “5K’s”), let alone a half-marathon that is more than four times the distance.

Second, work incrementally.

If you don’t train in increasing, realistic phases, you risk injuring yourself, overtraining, or burning out quickly. Any solid half-marathon training program will give you a schedule that gradually eases you in to the prospect of long-distance running, and will even include walking exercises in the early weeks.

Don’t be discouraged by the prospect of slow training; remember, if you’re not enjoying the journey, there’s a good chance you might not enjoy the destination, either.

Third, give yourself enough time to complete this task realistically.

Consult a doctor about it, especially if you’ve had medical issues in the past that can complicate things. You’ll want to be working on this project for a period of months, not weeks, and the more out of shape you are, the longer it will take.

Some trainers will recommend approximately 12 weeks to reach your half-marathon. Check out the “Ultimate Half Marathon Training Plan” at RunnersWorld.com to find out more.

Fourth, be serious about your rest.

You’ll probably be running around 3-5 times per week, with scheduled “off” days to help you recover. Don’t discount these “off” days, and don’t let them make you feel lazy. The off days will be crucial in developing the right muscles quickly. Without rest, your body won’t be able to “catch up” to the work you’re doing anyway. This means that rest will be essential in getting you to your goal faster.

Photo Credits: Sport Communities

Originally posted 2009-04-27 05:43:51.

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Posted by Bike Swim Run on November 17, 2009 in Running. You can skip to the end and leave a response. Pinging is currently not allowed.