How long does it take to run a half marathon? All world running records. Inaccurate nutrition on the eve of the start

The 21km Half Marathon is a game of strategy where you play to your strengths: endurance and speed. What needs to be done before the start, and then how to best distribute your strength over the entire distance.

I offer you a “half” plan that I have tested in practice, which will be a good strategy for you, friends, for every kilometer of the distance.

Running half marathon usually overcome by amateurs half-jokingly and half-seriously. The name itself shows that running a distance of 21.097 km is an intermediate and most important link before the main road to completing a full marathon. However, especially novice runners should take the “half” seriously, because it is quite a challenge for the body. Starting a distance of 21 kilometers obliges you to train regularly, but it does not require such professional dedication as when preparing for the classic. The training process and participation in the “half” race should bring joy, strengthen the body and receive pleasant emotions from improving one’s own capabilities.

Consider half marathon as a strategic game in which your success depends on competent, conscientious preparation and deliberate tactics at a distance.

Strategy before the start

Stock up on energy:

3-4 days before the competition, follow a high-carbohydrate diet - carbohydrates should make up 65-70% of your daily calorie intake. This will increase your body's glycogen stores, which will be your fuel while you run.

Day before the start:

Choose the most comfortable, professional running equipment that will further stimulate you. You can wear a T-shirt with your name or the name of your sports club. There is nothing more invigorating during a competition, when a crowd of chanting fans shouts at you: “Andrzej, go! You can do it!

Perfect morning:

Have a light carbohydrate breakfast 2-3 hours before the start. Drink the same drinks and in the same quantities as usual.

No extra ballast:

Use the WC to get rid of excess “water” in the body. Devote a minute to this procedure before the start, which will be much better than stopping during the race.

At the starting line:

When you are already standing in the starting area and waiting for the starter's signal, remind yourself of all the settings for the upcoming run. Visualize the ideal scenario for the upcoming distance. If the weather is cool outside, be sure to keep warm by wearing additional clothes or covering yourself with a special thermal film.

Strategy for every kilometer

1 km– Take a calm start, without acceleration. Walk firmly and rhythmically on the surface, otherwise fatigue will quickly begin to overtake you.

2 km– Run exclusively at your ideally comfortable pace.

3 km– Don’t worry if other runners are ahead of you. Don't let yourself get carried away by the crowd! Stick to your even pace - you'll catch up with them later.

4 km– Drink 2-3 sips of clean water at each buffet (every 5 km). Use isotonic only if it has been tested by you in training in advance.

5 km– First buffet: choose further tables with water, do not create crowds at the very beginning with other runners. There will be enough water for everyone.

6 km– Divide the half marathon distance into 3 parts. Overcome the first 10 seconds more freely for each kilometer from the planned pace, the second ideally at the planned speed, on the third slowly increase the pace, gradually bringing yourself to the finish line.

7 km– There are ups and downs along the way, try to maintain the set pace, this will save energy. Don’t speed up on the descent and don’t fuss too much on the climb - you’ll catch up on a flat section, conserving your strength.

8 kilometers– Find nearby runners who match your pace. In a small group it is much easier to run and maintain the pace.

9 km– If a couple of days before the start you had a properly balanced diet, then you can easily last the entire distance of the running half-marathon without additional nutrition in the form of energy gels and.

10 km– This is the most enjoyable moment of the competition. Enjoy running. Greet the fans and enjoy the sights of the sports festival.

11 km– You can feel a surge of strength and emotional uplift. However, implement the previously developed strategy. Don't speed up, saving your strength for the finish.

12 km– Maintain the correct position of your body while running, feeling increasing fatigue. Be careful not to lean forward too much, thereby pinching the diaphragm and making breathing difficult. Do not deliberately lengthen your stride or swing your arms too much. You should be relaxed in your upper body and keep your running light.

13 km– A conditional “crisis” can occur at 3/4 of the distance. Therefore, the important point is the 15th kilometer. Be mentally prepared for this.

14 km– If in the training process and preparation for the half marathon you did not avoid physical general developmental complexes, including exercises for the abs, back, shoulders - this is good, they can make themselves known at this moment in the run.

15 km– Buffet: are you aiming for a final result of 1 hour 45 minutes or faster? Limit yourself to just a sip of water.

16 km– When a “crisis” holds you by the throat at a distance, slow down the pace for a couple of minutes, take a breath, find a more comfortable state of the body, and then you can move forward again.

17 km– Set yourself intermediate goals along the way. Visually select some points on the route and run to them.

18 km– If you have some strength left, try to accelerate smoothly. This is the key point of running a half marathon. Here the “to be or not to be” of your personal record will play out.

19 km– Mentally imagine the finish line and yourself satisfied with the work done. Use motivation, think about your loved ones, how they rejoice at your sporting successes - this will give you strength.

20 km– Try to maintain the fastest pace possible. How? Because you have the energy saved in the first kilometers of the distance.

Finish– You did it, you did it! Now there is plenty of time to celebrate a worthy victory over yourself! You can even eat it

The half marathon is a competition over a distance that is half the marathon and equal to 21 km 97.5 m. The half marathon is regulated by the IAAF, takes place under the World Cup and European programs, but is not included in the Olympic Games program. Annual championships are held in Moscow, Kyiv, Minsk, Madrid, and New York.

Since the goal of a half marathon is not only to reach the finish line, but also to possibly win, the runner must thoroughly prepare for the competition. And it doesn’t matter whether he will be running for the first time or whether he is already an experienced athlete. Preparation for such competitions is divided into 5 main aspects:

general physical training;
tactical approach to running;
runner's mental attitude;
half marathon equipment;
runner's nutrition before and during runs.

Men: standards and categories of running 21 km half marathon
Ranks






Women: standards and categories of running 21 km half marathon


Youth categories (14-18 years old)

Physical training of a half marathon athlete.

Since the main characteristic of any athlete is his stamina, he must train daily, regardless of desire or weather. At the same time, the training regime should include not only running, but also other activities with the greatest load: squats with a barbell, push-ups, training the muscles of the back, arms, legs, abs, etc., distributing them over 1-2 exercises. daily with one day off per week. In preparation for completing the distance, a runner should run min. 30 km, distributing them into equal parts. You need to run to the finish line, without taking a step to rest along the way. 1-2 times a month you need to do test runs over the entire distance, focusing on checking the results of your training.

A tactical approach to running.

In order not only to reach the finish line, but to at least get into the top five, you need to learn to distribute your strength. There is no need to immediately take the lead; at the end of the race you may not have enough strength to complete the distance. Therefore, immediately after the start, you need to run easily, without straining too much, but also not among those lagging behind. At about 6-8 km of the course, you can add speed to pass 6-7 runners every 100 m. Thus, by half the distance the athlete will be in the “sweet spot”, leaving behind approximately 55% of the participants.

At a distance of 6-8 km from the finish, add speed by 7-12 seconds for every 1 km and maintain this pace until the finish line. 300 - 400 m before the finish, constantly increase your speed, and at the very finish line make the last push. As a result, you will find yourself, if not a winner, then among the top ten.

Psychology of a standard runner.

To achieve a positive result in a half marathon, an athlete needs not only physical, but also psychological preparation. If he is not mentally prepared, then it will be very difficult for him to run, which will immediately affect the result of the competition. Therefore, you need to establish the following immutable truths for yourself:

There is no good or bad weather or well-being for training.
There is time for training for any problem.
If you weren’t able to run the required distance the first time, try again, that’s what you train for.
If an athlete next to you runs faster, it means he achieved this as a result of constant training. And therefore you will achieve it too.
"No!" problems that may cause you to refuse to participate in the race.
The athlete’s motto is “It’s difficult, but possible!”

You must remember these conditions as 2x2=4. Every evening, evaluate each kilometer of the distance and your results. While running, never stop until the finish line.

Half marathon outfit.

An athlete can train in any convenient sports uniform, while at half-marathon competitions, clothing should be the lightest and most comfortable, not restricting movement and not increasing the level of body heat generated to the point of crisis. Usually these are short shorts and a T-shirt. You can put a cap on your head. To prevent sweat from pouring into your eyes, you can tie a cotton strip around your forehead or use a wristband.

When choosing shoes, give preference to sneakers weighing 350-400 grams with soles made on the basis of shock-absorbing gel.

Runner's nutrition before and during the race.

Since the body’s enormous energy-water potential is lost, it must be replenished on time. Otherwise, the body may not be able to cope with the load, which will lead to the athlete losing strength and even consciousness. Therefore, approximately 1 hour before the start, you need to eat some kind of carbohydrate product and drink a glass of water. During the race, if necessary, you can also eat a piece of chocolate or banana and drink a glass of water at the tables located along the route at every 5 km. You can also take a 0.5 liter bottle of water with you, attaching it to the back of your belt.

A half marathon is a race over half the marathon distance and is equal to 21 km 97.5 m. When training or running a race, you must adhere to all preparation conditions: physical, tactical, psychological. Clothes and shoes should be comfortable. It is also necessary to maintain water and energy balance.

For many, the first half marathon becomes that very step, after overcoming which you mutate, turn into and become seriously hooked on this business :)

The distance of 21 km 97.5 meters is rewarding: long enough for it to be cool and perceived as a challenge, but at the same time physiological and easily “digested” by a prepared body. In addition, preparing for it is not as time-consuming and time-consuming as preparing for a marathon, and fits well into the schedule of normal life.

For those who are thinking about their first half, I’m sharing my thoughts on when to take aim at her, what a sane plan looks like, and what else needs to be taken into account when preparing. As always, everything is based on personal experience and does not pretend to be true. At the end, I will share the preparation plan for the first half-marathon from Runners World, which I used 4 years ago so that the “flight into space” (as 21 km was perceived at that time) became.

At what level should I start preparing for my first half marathon?

Today the trend is quick results: to hop! and already a beautiful achievement, which can be proudly boasted on social networks. All kinds of training programs “from scratch to half marathon” in a month or two for amateur beginners are just from this series.

In principle, a half, unlike a marathon, is a distance that some are able to overcome on pure foolishness :) But the chance of doing this without negative consequences for an ill-prepared body is not very high.

Even with the dumb program “from zero to 21 km in 7 weeks,” you will most likely crawl halfway, but switching to a walk and in the end hating all this running and yourself at the same time.

As a bonus, the title of half marathon runner may include:

injuries, especially knee, hip and ankle joints, ligaments. They may not appear immediately - many of them are cumulative.
heart problems
decreased immunity

Whether the imaginary achievement is worth the risk, everyone decides for themselves.

Creating a normal base + 2-3 months of targeted preparation for a half marathon significantly reduces all these risks, and also turns the event into a much more pleasant and joyful process. It won’t be easy in any case, but the distance will become feasible physically and mentally, and will not cause much stress to the body.

Half Marathon Training Plans in 8-14 Weeks usually designed for runners with an existing starting base, and not for those who are starting completely from scratch. By “zero” we mean the original form of an ordinary normal person with an office lifestyle, unaffected by regular physical activity. The ritual purchase of a gym membership before the beach season and even several visits do not count. In this case, it is more logical to start preparing for the five, then for the ten, and not aim straight from the couch to ultramarathons.

What does it include base, with which it makes sense to prepare for the half:

regular running for at least six months (some will need more time, others less - it depends on the individual characteristics and condition of the body)
comfortable weekly volume - 15-20 km
ability to run 8-10 km as a long-term workout
all this without injuries or other negative consequences in the form of pain in joints and ligaments. Moderate muscle pain (krepatura) is the norm.

Plus, if you practice the right approach, then it is advisable to undergo a medical examination - at a minimum, do an ECG and make sure that there are no critical contraindications from the heart.

My experience:

running experience at the start of training: 10 months
weekly volumes in the last months before preparation: 13-23 km
long: 10-12 km. By that time I was running ten more or less comfortably, but slowly (more than an hour), 11-12 km - hard and struggling with myself

Choosing a training plan for your first half marathon

There are a huge number of training plans for beginners whose goal is simply to finish in the halfway mark. Popular options:

My Asics
plan by Hal Higdon
plans from different trackers: Runkeeper, Endomondo, Garmin Connect, Gipis, Runtastic

A sane plan, with the help of which a beginner with an initial base can prepare for a distance of 21 km without getting killed (a prerequisite: use not only the sign, but also the head), usually has the following peculiarities:

3-4 workouts per week, one of them is long.
maximum weekly volume: 40-45 km. This is enough to finish successfully. For half, the result is not enough, but such a goal is rarely relevant for amateur beginners who are running the distance for the first time.
volumes are increased gradually, by no more than 10% per week. The growth is not linear - the plan includes “unloading” periods with reduced mileage.
7-10 days in advance - eyeliner, reducing volumes for complete recovery before the start.
maximum continuous mileage: 15-19 km. There is no need to “rehearse” the full distance in advance; at the beginner level this is unnecessary stress. It is believed that if you can run 15 km, you can complete a half marathon.
Long-term mileage also does not increase every week; during fasting periods there is a “rollback” to a shorter distance.
speed training- may be included in the plan (usually once a week), but may not be present. With them, the result will be better, but in the process it is important for beginners not to overexert themselves, listen to how they are feeling and control their pulse. For just finishing, such training is not critical; you can do without it, but for further development and variety, it is necessary.

Preparation for the first half marathon is aimed at gradually developing the necessary endurance and adapting the musculoskeletal system and the body as a whole to covering the distance. This is achieved through a gradual increase in the volume of light running and the mileage of long-term training, also at an easy pace.

What else to consider when preparing

Power

To run economically and non-traumatically, you need to strengthen not only your legs, but also your core muscles - your back and abdominals. Ideally, even at the stage of mastering the first 5 km, it is worth incorporating regular, as well as more targeted running and short hill runs. In reality, of course, few people do this from the very beginning, but a little later the need to connect the power ones still becomes obvious.

You can seriously kill yourself with strength training even with your own body weight. Prefabricated dumbbells are also a useful thing

My experience is almost a standard beginner: only running with irregular inclusions in the gym. Clever terms like SBU at that time seemed to be the lot of professional athletes. True, after switching to minimalist shoes, I did exercises 2-3 times a week to strengthen my feet.

Warm-up and cool-down

They are required, period. It’s best to immediately make it a habit, at least in the shortest form.

Warm-up needed to prepare muscles, ligaments and the cardiovascular system for stress. This is done with the help of simple dynamic exercises (as in physics lessons) and warming up in the form of light jogging or fast walking.

Target hitches- smoothly transition from the load to a calm state and slightly stretch the muscles, returning them to their resting length. Again: at the end we don’t stop abruptly, but slowly jog or walk, and then carefully and without unnecessary zeal we do a moderate stretch.

Selection of shoes and equipment

Oh, this is the stage of unexpected discoveries! What is quite suitable at distances of up to ten can already present not always pleasant surprises at 15 km. So, when I started preparing for the half marathon, I discovered that my running shoes should have more stock, especially for the summer. Hello, first black nail. In addition, the sneakers that I had been running fine in before turned out to be too narrow in the front. But in the process, you begin to clearly understand what your legs need.

Clothes are less critical, but a bad choice can also bring a whole range of unique sensations due to chafing and discomfort.

Total:

you need normal running sneakers, selected taking into account the characteristics of your feet and technique, with a margin in size (over long distances, your feet get larger)
be sure to “run” them in advance, testing them during long training sessions
All clothes and equipment in which you are going to start must also be checked in advance during training.

Drinking and eating while distanced

Here, too, you need to try everything in advance. To be honest, I am not a supporter of turning a half marathon into a picnic, when people run around covered in gels and isotonics. But if the planned time to cover the distance is more than 2 hours, it is better to take care of some minimal recharge. Otherwise, there is a risk of hypoglycemia - an unpleasant thing when glycogen reserves (fuel for running) in the body come to an end, and weakness sets in.

To avoid this, some use a gel, others use regular high-carbohydrate foods (bananas, dates, raisins, sweets). In any case, you need to experiment with nutrition in advance - during one of the long training sessions. Digestion on the run is a separate sore subject, very individual.

In warm and, especially, hot weather, you need to drink while running. Practice drinking from a glass in advance: if you pour a third of the water out of it and squeeze the top, leaving a small hole, you can do this without stopping or taking a step.

Rest and recovery

In a primitive understanding, progress happens like this: moderate stress (training) - rest - recovery and adaptation - stress again, but at a new level, and so on. Rest is no less important in this chain than the training itself - the body needs time to recover and adapt to the increasing load.

Even if you’re “rushing” and want to work hard without days off, giving your best, you shouldn’t skip rest days, just like you shouldn’t run too fast during light workouts.

It doesn’t hurt to listen to yourself either; religiously following a plan can sometimes do harm. If you are not feeling well, you have no strength and energy, or something causes discomfort, it is always better to take an additional day/two/three complete rest and skip the workouts as planned.

One of the indicators of the state of the body is changes. If it is 5 or more beats higher than normal for you, then you need to rest.

Especially for fellow control freaks and perfectionists: a missed workout is not “ahh, everything is gone, preparation failed!” Plan completed 80-90%- that's good and enough.

Training plan for your first half marathon from Runners World

duration: 10 weeks
volumes: 22 - 40 km per week
number of workouts per week: 4
long training: from 8 to 19 km

Over the past three years running became the main sport. Largely due to its accessibility. In addition, according to, even five minutes of daily jogging extends life by three years. We decided to experiment and sent the editor of the “Style” column, Olesya Iva, to spend three months preparing for the women’s charity half-marathon in San Francisco, where thousands of participants come from all over the world. After the race, we spoke with an Israeli fitness specialist and TV presenter Anat Harel about how Olesya managed to run twenty-one kilometers through the hills and whether anyone can repeat it.

Olesya Iva

Anat Harel

About preparation and training

Beginners to running often set themselves a big goal, such as running a half marathon. This was the case in my case. three months ago I could run for thirty minutes and four or five kilometers, but I don’t understand how I still managed to cover a distance of twenty-one kilometers.

Have you ever heard of the IRONMAN triathlon? Its participants first swim four kilometers, then cycle 180 kilometers and then, without rest or break, run a marathon - that is, plus another 42 kilometers. The entire triathlon takes on average 16–17 hours. And you know what's important? Anyone can overcome IRONMAN. People over the age of sixty participate in this competition. The main thing, as in any competition - be it a ten-kilometer race or IRONMAN - you need to prepare properly. Without training there is no competition.

It is a mistake to believe that a pair of sneakers and will are enough to start running. You need to approach running wisely. First, you must develop your strength and strengthen, that is, pump up your muscles. If the muscles are not strong, all impacts and shocks during running will fall on the skeleton. Therefore, beginners experience pain, bones and joints suffer. If you decide to run a long distance without preparation, you must understand: this will cause damage to your knees, ankles, and spine. Patience, consistency in training, gradually increasing the load is the right way.

How long does it take to prepare for a race? For example, if you started with fifteen minutes of running a day.

Running is an intense sport for a fit body. As I already said, strength training in parallel with running is mandatory. If you decide to run ten kilometers, preparation will take at least three months. A half marathon takes ten months, but for a marathon you need to train for a whole year. Of course, you can prepare faster, but then the competition will not bring pleasure, but injury.

I prepared as an external student. A year ago, during the summer I ran irregularly for fifteen minutes at a time and was out of breath. This year I gradually increased my jogging time, five minutes a week, and began to exercise regularly. At some point I didn’t notice how I ran forty five minutes. I stuck to this time for probably another two months. Feeling strong, I ran for an hour, then an hour and fifteen. In parallel with running, I trained my muscles and swam five times a week. however, right up to the start, it seemed to me that running a half marathon was beyond my capabilities. although ten kilometers was already easy for me.

Systematicity and gradualism are all right. The body is smarter than us. You need to listen to it, and it will not let you down. I would not advise jumping so abruptly from ten kilometers to twenty-one. Maybe you have a genetically strong body and mind, so you were ready, but actually this is extreme. There is another common mistake. So you ran a marathon, reached your goal and stopped training. I assure you, after a month you will not be able to run even a quarter of the previous distance without damage to your body. Stopping, you took a step back. You will have to start again with the minimum load and gradually increase it.

Why is this happening?

When you stop training, your body forgets where you left off. The body is not a machine. You cannot press a button, that is, turn it on and then turn it off. On the other hand, there are studies that show that people who run regularly for twenty years have fewer knee injuries as they age.

About adrenaline

I was amazed that in the end I ran easily Half marathon, without noticing either time or distance. At the same time, ten-kilometer training runs were accompanied by pain in my feet and discomfort in my knees, but this time I didn’t feel anything. Why?

Race day is always different from weekday runs. Energy and strength appear that seemed to be missing. This is the effect of adrenaline. It makes you more capable. More precisely, it seems to you that you have become stronger. Because of adrenaline, you don't feel pain. The body is very smart. Do you know that during a car accident, people who break bones do not feel pain? The body protects us from it. When there is a surge of adrenaline, we approach animals, survival instincts work. People are so excited at the race that an adrenaline rush is inevitable.

It turns out that dozens of slides in San Francisco were overcome due to adrenaline. Before the race, I had never run on hills.

Unfortunately yes! This is a temporary superpower.

About recovery and alcohol

How to recover after a marathon?

After a race, many people decide to sit, lie down and not move. It is not right. On the contrary, you need to move as much as possible and get a good night's sleep afterwards. In addition, you need to eat more carbohydrates and proteins. After competition, there is no glycogen left in the muscles, so carbohydrates are needed: cereals and fruits, combined with proteins. This way you will recover quickly.

How about drinking alcohol after the race?

This is fine. It's OK. A glass a day does no harm.

Of course, you shouldn’t drink right before the race. But everyone knows that a glass of red wine is recommended for the heart and blood vessels.

How about three?

This is not recommended, but not prohibited either. The day before the race, I calmly drank a glass of champagne. Alcohol has no effect on running. It generally affects human health and prevents people from losing excess weight. People with a hangover run even faster and more energetically, but all this is not useful. If you drink three glasses every day, you will simply break your body. However, I have a suspicion that Russians are genetically more resistant to alcohol. Kidding! In general, alcohol contains a lot of calories, which is why it causes problems with excess weight.

About running and excess weight

The San Francisco Women's Half Marathon is a charity event. Funds raised during the race (participation costs $170) go to the leukemia fund. Therefore, the race brings together a variety of people; among the participants there are thousands of women of different ages and constitutions. Is running really for everyone? Say, if you have problems with excess weight, can you still run?

Elementary: the greater the weight, the greater the load that falls on the knees and skeleton. To prepare for running, you need, I repeat, to build muscles and lose excess weight. I would recommend that obese people choose walking. First calm, then accelerated. After all, walking is preparation for running. Unfortunately, you can only run after losing excess weight. However, I also recommend including a light jog, three to five minutes, in your walking. The main thing is to set a goal and listen to yourself. Remember: no matter how fast you run, you are faster than the person sitting on the couch.

Respect your body, it will thank you. Get enough sleep, eat right, don't exhaust yourself. It is impossible to jump from fifteen minutes to forty-five minutes of jogging without damage to your health. Everything should be gradual. Pain is a sign to slow down, not a challenge. You can’t even imagine what limitless possibilities the human body has.

Does running help you lose weight?

Running is an intense aerobic exercise, so yes. But although you burn a lot of calories, it only works when paired with a balanced diet. The main thing about running is that it helps strengthen the main muscle - the heart. Everyone who runs regularly notices a healthy complexion, because blood flows to all organs and tissues. People need a healthy heart.

About the connection between body and mind

among intellectuals exists stereotype: If you play sports and take care of your body, it means you are not working with your head. Why is that? I believe that physical achievements are always followed by metaphysical ones.

This is a paradox! Sport is about your well-being and health, which means that if you do it, your head works better, you get less tired, and you can think of more things. The body is your main tool. Even writing journal articles, mathematical formulas or scientific works helps a person's body - fingers. Body and consciousness exist inseparably, everything must be in harmony. If you train your head, why don't you train your body? How is it worse? You don't have to run, you can choose any sport: trampoline, cycling, swimming, fencing - whatever. The same running expands the boundaries of consciousness. Running a half marathon means doing something beyond your capabilities, becoming part of thousands of other equally crazy people. This is the strongest emotion because it comes from hard work. I see how running strengthens self-confidence and makes people stronger. They think that anything is possible. Strong and healthy in body are strong and healthy in spirit. It's corny, but it's true.

There comes a day when just running becomes less interesting and you want to do something meaningful. For example, running a half marathon and taking a big step in personal self-respect. And who knows, maybe those around you will also change their attitude towards you. After all, not everyone can finish a half marathon and, as often happens, the list of starters and finishers differs.

A half marathon is a long distance race that is 21 kilometers 97.5 meters, which is half the length of a classic marathon. It is regulated by the IAAF and is included in the program of the World and European Championships, but is not an Olympic distance.

World records in half marathon running

Today, half marathons are the hallmark of most cities that position themselves as sports cities. This increases not only the number of active citizens, but also causes the arrival of participants even from other countries. The most popular cities in which races of 21,097 meters are held annually are Moscow, Minsk, Kyiv, Madrid and New York.

Preparing for the half marathon

I would like to say right away that the main emphasis will be on one goal - finishing the race. What is described will be useful to those runners who want to run 21 kilometers for the first time or who want to improve their result within the limits of up to 1 adult.

All runner training can be divided into 3 components:

Physical training
Tactical training
Psychological preparation

We will talk about all the components separately, but let's start with the first one - what physical qualities should an athlete have to overcome 21 km, and how to develop them?

The main exercise used to prepare for stayer distances is running. In this case, as a rule, running over rough terrain or a surface that is similar to the surface on the main route. Usually such races are held on a road, that is, you will have to run on asphalt. Less commonly, the surface is foliage, grass or soil. Even less common is a combination option. Before preparing, it is necessary to take into account the features of the route, if possible.

An important physical quality when running long distances is general endurance. If you have previously been involved in middle and long distance running, then this quality has already been somewhat developed.

When preparing for a half marathon, it is important to do certain volumes work. Typically, volumes are divided into weeks to more easily monitor progress. To prepare for 21 km 97 m you need to run at least 30 kilometers every week. The optimal volume is 40 km.

This means that the specified volume must be distributed over the whole week into equal or almost equal parts. For example, run 5000 meters every day or 10 km 3 times a week.

At least once a month it is necessary to perform control races of half or full distance in order to show the best result. In this case, it is necessary to record the total time, and preferably the result of each kilometer during the run.

Please note that during each workout you must run from the start to the finish. That is, jogging should not be a transition from running to walking for rest. You can slow down the pace, but under no circumstances take a step.

In addition to running, you need to do strength exercises. These can include squats with a barbell, lunges, bench press and other exercises with approximately maximum weight. Additionally, train the muscles of your arms, abs and back.

There should be a break of at least 8 hours between cyclic and strength training. It is recommended to perform the above loads on different days.

Also, do not forget to rest and, at least one day a week, be sure to exclude any physical activity.

Tactical training

You can prepare for any race, and during training you can cover the entire distance without any problems. But a mass start is significantly different from individual training. There will be athletes who will take the lead from the start to take prizes, as well as beginners who, due to lack of experience, will run faster than their own capabilities from the very start and want to cling to the leader.

I advise you not to be a beginner and stick to a comfortable pace. Don't worry if after a kilometer of distance you find yourself in last positions. Maintain your pace and watch as after 3 kilometers the first runners who were trying to overtake the leader give up. At kilometer 5, you will begin to overtake 5-10 athletes every 100 meters. At the mid-distance mark, those who are more or less ready for the race will remain, and you will be able to find 50-60% of the participants behind you.

When there are 5-7 kilometers left to the finish, increase the pace by at least 5-10 seconds for every 1000 meters. This way you can beat another 10-15% of runners. For the remaining 3 km, add another 5 seconds and maintain the pace until the finish line. In the last few hundred meters to the finish, constantly accelerate, and just before the line, use your last strength. Usually at the end of the distance no one wants to fight with someone who is trying to overtake and this is a good opportunity to improve the position in the finishing protocol.

As a result of a completely simple tactic, you can count on finishing in the first 10-20% of participants, which is not bad for your first or second half-marathon experience.

Interesting fact: The Track and Field all-time organization collected the 2020 best results in half marathon running among men. We used this information to determine that the difference between the result that ranks 1st and 2020 is only 3 minutes 6 seconds.

A good option would be to find a person whose pace is approximately equal to yours. This will allow you to support each other during the distance and periodically come forward or give up the lead to your partner.

Psychological preparation

If someone says that the main thing in a half marathon is to be able to run for a long time and not get tired, then he is partially right, but you can still object. The psychological readiness of an athlete is an important component of the final result. If a runner is not mentally prepared, then it will be difficult for him to show results. In some cases, a person may withdraw from the start altogether, which is often found in amateur races.

In order not to cancel at the last moment from participating in the 21 km run, pay attention to your thoughts. If you correctly distribute your own thoughts, the physical aspect of training will also improve. This effect is primarily due to the fact that muscle activity is controlled by the central nervous system, which can be successfully influenced.

Psychological preparation for the race looks like this:

There is no bad weather or discomfort for jogging, and most importantly, there is always time;
If you can’t complete the weekly volume the first time, it doesn’t mean that this is a stigma for your entire sports life;
If you didn’t manage to run the entire distance, it doesn’t mean you won’t be able to do it next time;
If there is an athlete in the park who runs faster, it does not mean that he always ran like that;
There are no conditions under which you can refuse to participate in the race!

You need to get these points into your head and not part with them until you cross the finish line. Never stop while jogging, endure until the last. Think over every kilometer of the distance while lying down before going to bed. Convince yourself that “it’s hard, but it’s possible” and don’t change your race day plans.

What should you wear for a half marathon?

You can prepare for the distance in any comfortable clothes, but go to the start of the half marathon only in the most comfortable equipment. What an athlete wears to the start will most likely affect the result. A non-professional runner covers a distance of 21 kilometers in 1 hour 30 minutes at best, and sometimes more than 2 hours. Just imagine that all this time you feel discomfort from the chosen equipment. The likelihood that the distance will not be completed increases significantly.

Equipment for a half marathon should be as light and loose as possible. Such clothing does not restrict movement and does not increase body temperature to a critical level. As a rule, long distances are run in short shorts and a sleeveless vest. In sunny weather, it is recommended to use a hat that does not cover the ears, since the main heat comes out through the ears, and we are already hot.

During a long run, your forehead becomes sweaty and as a result, sweat can get into your eyes, causing you to lose coordination and even collide with another participant. Since a towel will clearly get in the way while running, the best option is to use a knitted wristband.

When choosing sneakers, you need to pay attention to their weight and the material from which the sole is made. Look for shoes that weigh around 300 grams and have a cushioning gel sole. In specialized stores you can find sneakers for any surface.

Food and drink

Half marathon running requires large amounts of energy and water from the body, which must be replenished in a timely manner. If you do not replenish the consumed substances, you may not be able to cope with the load and leave the race or lose consciousness.

At mass sports competitions organized by public or private organizations, there are always food stations. They are located throughout the entire distance every 5 kilometers. Usually they represent a table with glasses of water and carbohydrate food (bananas or bars). If during the distance you feel that you need to replenish your strength, then be sure to eat a carbohydrate-containing product and drink a glass of water at each food station.