Are you thinking about taking part in a half marathon event? Then, you’ve come to the right place!
Setting an exciting goal like training for a race is great for your health and self-esteem. Yet, there are lots of things you have to consider before starting.
This post will focus on how to prepare for a half marathon in 11 weeks. We rounded up the most essential training tips and techniques to help you dive in and get started on the right foot.
Let’s get started.
How to Prepare for a Half Marathon in 11 Weeks
Check out these foolproof tips to help get you to the finish line looking and feeling fabulous.
Give Yourself Time to Prepare
It doesn’t matter if you’ve participated in any type of marathon, or long runs, before or this is your first one. The key to preparing is to find a training program that suits you.
Scheduling your workouts over 11 weeks will give your body and mind the right amount of time to get ready for race day. Take that time to build up your muscle strength, endurance, and cardiovascular health.
As with any training plan, you’ll want to add 10% more mileage each week. Thus, aptly named the ‘10% rule.’
For example, say the first week you run five miles. That means you’re going to add an extra half a mile to your total mileage the following week.
The theory behind this rule is that it allows you to gradually increase your mileage. Though, you can still train at your own pace. Thus, you don’t risk burning out too quickly or, even worse, injure yourself and have to sit out the race.
Use High-Quality Gear
Studies show that the right type of running shoe can improve your performance. Of course, this means you’ll have to invest in at least a couple of reliable, high-quality shoes for your training.
Alternate between the two pairs during the first couple of weeks as you train. If you prefer one more than the other, put it aside for race day.
Clothing items are also important. Pick clothes that won’t ride up or rub against your skin as you’re running. Try them during training and choose the most comfortable one for race day.
One thing you should never do is try on new shoes on race day. That’s just a disaster waiting to happen.
No one wants to run 13.1 miles in uncomfortable, ill-fitting running gear.
Switch Up Your Runs
Nobody likes doing the same thing over and over again. So, the best way to get around this when training is to vary your runs and workout routines.
Each one of us has our good days and bad days. Even the best runners have ‘off’ days where their performance isn’t up to par. Some days we just don’t feel like putting in that much effort.
This is why it makes sense to spice things up to make it more fun and exciting. Try to include various running routes and interval training workouts. Furthermore, make sure you change your pace from day to day. Here are a few ideas to get you inspired:
- Easy runs
- Long runs
- Recovery runs
- Fast runs
- Brisk walking
Incorporate Cross-Training Exercises
Cross-training basically means exercises that focus on all your muscle groups at once. People often forget that running isn’t just about having strong legs.
When you run, you use almost all your muscles. Some work directly, the glutes, hamstrings, hip flexors, calves, and quads.
Other muscle groups work indirectly. These include your back muscles, as well as your core muscles, like the rectus abdominis and obliques.
Building up all your muscles will help you run more efficiently and with more speed. In addition, cross-training workouts can help you develop strong form and maintain your strength for the upcoming race.
Eat the Right Types of Food
Runners largely overlook nutrition. Despite that, eating right is how your body gets the energy it needs to endure all that constant pounding and high demands of a training schedule.
According to nutritionists, there are two types of dietary patterns any runner should follow. There’s one for the duration of the entire training plan, however many weeks it takes. The second one is ‘short-term’ nutrition, which you should eat the final week right before the race.
Take a look.
Long-Term Nutrition
Long-term nutrition is a lifestyle. It’s all about moderation and high-quality nutrients every day of the year, not just during competition week.
In short, a healthy, well-balanced diet should focus on lean protein and whole-grain carbs. Fruits and vegetables should also be a main staple in any healthy diet.
The point is to aim for variety and colors. Here are some other terrific choices to include in your eating plan:
- Poultry
- Eggs
- Seafood
- Legumes
- Dairy products
Short-Term Nutrition
As we said, short-term nutrition is what you should consume on those seven days before race day. Your workout schedule will have tapered down to short, slow runs to maintain your pace and power.
To do that, your diet has to include foods rich in carbohydrates. Foods like whole grains, legumes, starchy veggies, and fruits all provide your body with the energy it needs to keep going while reducing burnout and fatigue.
That said, it’s safer to avoid foods high in fibers during this time. This includes oats, nuts, and pasta.
Another thing to stay away from before race day is foods rich in protein or fat. They can make you too tired or sluggish to run.
The reason? Your body uses up a lot of energy to digest these heavy foods. So, when the time comes to start training, you won’t’ have any fuel leftover, which can cause cramping or injuries.
Race Day Nutrition
Just like with short-term nutrition, you should eat high-carb foods on race day. The science behind it is that carbs fuel your body with glucose. Your body then stores this in the form of glycogen. Then, on race day, that glycogen supply is burned and used for energy for the entire duration of the race.
Another critical thing to keep in mind is that running makes your stomach highly sensitive, especially on race day when you’re all nerves. So, you have to plan your meals ahead of time.
Running coaches usually recommend eating an assortment of nuts, raisins, as well as energy gels and gummies. It gives runners the fuel they need without the risk of causing stomach upsets.
Let Your Body Recover
You’ve planned your workouts, your meal plans, and your interval training. Now, all that’s left is to schedule your rest and recovery.
Many runners underestimate the power of a good rest day. This is your body’s chance to recuperate from all the intense training. This way, you can be fresh and ready for the next training session.
In addition, the best time for muscles to regain their strength and grow is in-between training days when they’re resting. So, in effect, even when you’re not exercising, your body is busy building itself and getting stronger.
Find a Running Buddy
Beginners taking on a half marathon training plan usually start pumped up with excitement. Then, as race day inches closer, they become more and more jittery with nerves.
One way to help avoid that is by finding a buddy or a group to run and train with. Having that support system will encourage and motivate you. Even when you don’t feel like getting up, you know you have your buddy to help keep you accountable.
It’s also nicer when you have someone to talk to during training. It makes the time go by much faster and may make it seem even fun at times!
Do a Practice Run
Running coaches highly recommend practice runs, which they refer to as ‘tune-up’ races. Practice runs help break that fear runners have over logistics and the overall running environment.
Practice runs are especially beneficial for new runners. They help them get a feel for race day and help them manage their expectations.
Not just that, but they can also benefit experienced runners by allowing them to set time goals. Then, they can use those tune-up races to see if their expectations are realistic or not.
A Final Note On How to Prepare for a Half Marathon in 11 Weeks
Training for the ever-popular half marathon can be tricky if you don’t know what you’re doing. Yet, once you plan out your training schedule and pick up a few handy tips like the ones we have here, then you’re all set.
The first thing is to follow our guide on how to prepare for a half marathon in 11 weeks. Then, after you’ve accomplished your goal, you can sit back and be proud of all your hard work.
See you at the finish line!