Sunday saw Bristol’s streets being pounded by runners taking part in the city’s half marathon. But how much preparation needs to be done before you tackle a 13.2 mile slog?
In theory anyone can tackle a half marathon – be you an elite runner or a novice, but it’s nice if you can get around the course comfortably, and here are some tips on how to do that.
- Schedule your week so you have varied training days – a long run on a Sunday, some speedwork and hill work all incorporated on other days.
- Try and get out for a run at least three days a week. You’ll need to incorporate a minimum of one or two rest days to let your body recover.
- Gradually increase your intensity of training over a 12-week time frame. Gradually increasing your mileage – with your long Sunday run hitting a minimum of 12 miles before race day will help you sharpen up.
- Pick a couple of hills – one sharp and steep, and one long and steady, and then run them one after the other at a consistent pace. Do this three times. Once slowly, twice at an average speed. When you find this comfortable start to add a fast pace into this training.
- Practice your pacing. Try a couple of 10K races to gauge your average speed over this distance. You’ll want to start off a bit slower for a half marathon to get you comfortably around the distance.
- Take on enough fluids. You can probably do a 10K without needing a drink of water or energy supplements, but for a half marathon you’ll need fuel. Practice running with the drink or gels of your choice before race day.
- Hit the gym to balance your training. Going to the gyms Bristol has on offer can help you work on your core stability, which will help you increase your speed and endurance.
- Taper. You need to ease off in the weeks before race day. This will give your body a chance to recover from all the hard work you’ve put in, meaning you’ll be raring to go on the day of the race.
You can visit any of the gyms Bristol has to offer on a pay as you go basis and you can find more information on how to do this by visiting www.payasugym.com