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Tips in running the 21k half marathon

posted Nov 07, 2010 08:43:49 by chloe_jane23

The 21-kilometer race, also known as the half marathon, also requires a well fit individual to compete effectively.

“Training for the half marathon is also a good stepping stone on the way to a first marathon. The half is an ideal way to find out whether you enjoy going the long distance and prepares you for the physical and mental challenge of the marathon. It’s the perfect dress rehearsal,” says running expert Josh Clark.

Definitely, an experienced runner has bigger options for the half marathon as compared to a newcomer. A veteran runner can explore in pursuing other forms of training for the race such as speed training.

However, it is quite different for the greenhorn runners. For the rookie, the goal is simply to finish the race course. After finishing their first half marathon, the new runners can now establish a goal for their next half marathon.

If you’re a first-time half marathoner it is advisable to keep a record so you can monitor your performance during their practice. Bear in mind that this training regimen assumes the neophyte runner has been running regularly for at least four weeks and can run at least 30 minutes without stopping before implementing this program.

Moreover, Clark recommends a 12-week program for the half marathon. However, he points out that there is no such thing as a one-size-fits all training program. At the end of the day, the runner is feel free to explore the options and adapt it to his own rhythms.

Choosing the right gear is one vital step in running the 21K. Go to a specialty running shoe store and ask the sales staff on your running requirements. A great example is the Runnr store located in The Fort Bonifacio complex. This should be complemented by getting the right socks. It is advisable to buy the branded ones to protect the feet against blisters.

Familiarizing yourself with the race course is important. But if you are lazy to do it, the least thing you can do it is to look at the on-line map and check out the contours, topography and elevation to give you an idea of the course.

Make sure you register and pay for the bib and the race paraphernalia weeks before the actual race. It would be good for a first-time 21K runner to bring companions for the race.

Running in a group especially for a newcomer will give the extra boost specially in the homestretch where most runners experience fatigue. This also promotes bonding and camaraderie among the group.

In the actual preparation, you should undergo a pre-training week to determine your level of fitness. If you’re not capable to run any of the different training levels, you should take a few weeks to gradually prepare him adding an extra kilometer for every week for four to five weeks.

To be prepared, it is recommended a runner must complete 16 to 19 kilometers about three weeks before the actual race. It is recommended you taper off in the final two weeks prior to the race to enable you to be in great shape on the big day. Allot rest days.

A runner must not run at least two days before the race to allow his muscles to relax and gain energy for the event. During the night before the race, you must eat average amount of carbohydrates to feel healthy, Further, get eight hours of sleep so you can wake up early.

In terms of hydration, take a drink every 2.5 kilometers to ensure a stable supply of fluids in your body. During roadruns, bring a fuel belt so you can have a steady supply of water.

Eating and drinking before the race is a no-no. It is also recommended you rise up early, eat and drink and go to the bathroom to “unload” the unnecessary stuff without resorting to laxatives.

You must secure your shoe laces. Improperly tied shoe laces cause a lot of hassle during the actual race such as tripping over it which might hurt you. Tie them properly. “After you double knot, take the ends of the shoe laces and thread them through the loops. Then tuck the ends of the laces into the little piece of cloth down the center of the shoe, or just tuck them into the other laces. The laces will not come undone during the run,” according to

When the starting gun fires off, remember to run in your most comfortable pace. Even though your pacing is 10 minutes per kilometer, continue to run and don’t mind those eager beavers because most of them will lost steam in the homestretch.

By running in your comfort zone, you are assured of a stress-free run. We know it’s a race but the real challenge will come from yourself not the people around you.

With this attitude, you will accomplish a major goal in your life.
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