Finding the strength to run an extra 11kms

Finding the strength to run an extra 11kms

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Finding the strength to run an extra 11kms

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Finding the strength to run an extra 11kms

10 tips to take your running from a 10km fun run to half marathon

It’s natural to feel anxiety about pushing your training to the next level especially when you are considering undertaking the challenge of your first half marathon. With our handy 11 tip strategy you can start to prepare for training to run 21km.

  1. Structure your training
    Increase your distances slowly and mix up your training sessions with tempo runs, High Intensity interval training (HIIT), hill running and distance runs
  2. Eat more
    As your training and distances increase you will need to eat more calories to fuel your training sessions.
  3. Take multi-vitamins
    Training for a half marathon is physically demanding on your immune system. A multi-vitamin supplement complements a nutritious diet to maintain optimal health.
  4. Look after your muscles
    Regular sports massages or use a foam roller or massage ball after each training session will aid with faster muscle recovery
  5. Wear the right running shoes
    Wear shoes designed for running and replace worn out training shoes regularly. For advice on how to select the right running shoes to last the distance read how to select the right shoes or talk to one of the professional Rebel Sport footwear specialists in-store.
  6. Download an inspirational playlist
    Music is great for distraction for gruelling training sessions. Songs like Survivor’s ‘Eye of the Tiger’ or any and audiobooks or podcasts can provide excellent entertainment for sessions where you’re running alone.
  7. Train your upper body
    Half marathon training generally focuses on conditioning legs and feet. It’s important to include one or two workout sessions a week targeting core muscles, upper body and balance training.
  8. Network with long distance runners
    Join an online runners’ forum or running club. It can be helpful to chat with other runners experiencing the same challenges as you, and get encouragement when you may feel like giving up.
  9. Familiarise yourself with the race route
    Research your race route and alter your training regime accordingly. For example if the route features hill climbs, it’s common sense to incorporate hill training.
  10. Enjoy the journey
    Don’t push yourself to compete if you don’t enjoy it. It’s okay to run just for fun and fitness.