10 things to consider before your half marathon
Posted on: 05/07/2018
I am proud to be supporting the organisers for the Cheltenham Half Marathon in supplying my expertise to the participants of the event taking place on Sunday 30th September. I will be supplying a blog every 2 weeks in the lead up to the half marathon to provide you advice towards your objective.
Before you jump into a training programme to support your half marathon this September see below my top 10 considerations before you commence pounding the pavement to provide you a perfect head start.
- An increased amount of compression through the lower body and spine can often trigger joint problems to manifest. Invest in a decent pair of running trainers before you commence hitting the road. I would also strongly consider a gait analysis/running assessment to ascertain a good pair to suit you
- You are likely to chaff, so be prepared especially as you nearer race day. Friction can be caused by skin rubbing against itself or on clothing. Ensure good clothing and protection is supplied to those area which can rub as you clock up the miles.
- Create a training programme that is realistic with your lifestyle. Everyone will need to overcome lifestyle commitments of work and family to ensure a sufficient amount of training can be applied. Schedule the training into the diary as if it was a work appointment.
- Ensure you apply yourself to moving your body more efficiently. Your training regime may need to consider how well your lower body moves before you hit the streets and begin cranking up the mileage. If you have poor mobility or at a desk for long periods of a day, your body may not cope as the impact increases. Think about building a foundation first.
- Build your core strength to ensure you can withstand the training required i.e. the volume of running. The core is your foundation for movement and a strong core will serve you well.
- There are lots of elements to support your training which you should know about. Trigger point rollers, distance trackers and heart rate monitors are suggested items to consider. To ensure the lower body moves well, I would suggest a foam/trigger point roller to support this. It also useful to monitor distance and heart rate during those training runs. This will allow you to compare your run times and how your body coped.
- Create a nutrition plan to support the training and running days. Fuelling body is vital when the distances start increasing and you need to consider how you maintain your glycogen stores when they deplete on the longer runs.
- Having a good mixture of running playlists for your training can really motivate and inspire you through the sessions. Keep yourself motivated as much as possible by keeping the music to your taste will keep you focused when the going gets tough on those long runs.
- Be prepared and create a specific plan to support you every step of the way. Without a plan to follow can be a disaster. My advice will be to create a plan to support you to your destination. Consider the training required, food and progressing the key components of the required fitness each week.
- Enjoy yourself and the challenge ahead. Don’t see this as a choir and see it as a chance to feel good about yourself. Why not set yourself a reward as an incentive on completing the event.