So you’ve managed your couch to 5km, and you might even have braved a 10km race. The next big challenge is a half-marathon. One of the summer’s most enjoyable athletic events, the Rock’n’Roll Dublin Half Marathon, is fast approaching. In advance of the race, James Murphy of Zest Fitness fills us in on how to step up to the challenge.
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James writes:
The countdown has started – there are only a few weeks to go until the Rock‘n’Roll Dublin Half Marathon! By now your training should be well under way, particularly for half marathon newbies.
To improve your performance, I have compiled top tips to keep you motivated, all the way to the finish line.
If you are graduating from 10k races to your first half-marathon, setting a 13.1-mile goal is a manageable challenge.
A half-marathon offers practically all the elation involved with finishing a marathon, without the wear and tear of going (and training for) twice the distance. Plus, you bounce back quickly enough, so, most of all, enjoy it!
- Make a plan. It may sound obvious but you should plan your runs and your training around your life. Set aside specific days and times to run and stick to them. This will help you achieve your specific goals.
- Buy two pairs of running shoes – The miles add up when training for a half-marathon, so one pair of shoes likely won’t be enough to handle the full load. Having two fresh pairs of shoes when you start your training helps extend the life of each pair by giving them ample recovery time between workouts; and ensures either pair will be comfortable on race day!
- Get a training partner – Don’t go it alone; training is better with a friend. A training partner can keep you excited and accountable when the miles rise, workouts get more challenging, or if motivation starts to dip, both in training and during the run.
- Start the run slowly – Do not let the fact that you may be well-rested fool you into running too fast at the start. Most runners think they are having an amazing day when they cruise through the first 5 miles. Pace yourself so that you have something left in the tank for the final couple of miles.
- Stay Positive – No matter what happens, stay positive. For every runner, there are points in a race where your body is saying no, and the self-doubt starts creeping in. This is when you need to think positive thoughts, and keep putting one foot in front of the other. Take in some food and fluids, and you will start feeling good again.
- Speed walk through the water stops – Dehydration is a problem for many long distance runners, so it is essential to take in two full cups of liquid at each station. If you get dehydrated on race day, you are most unlikely to finish, despite all the hard work in training.
- Take in nutrients – Many marathon runners make a mistake in thinking that water or energy drinks or gels will maintain their energy and fuel levels. Depending on the weather and your pace, you could be burning between 500 and 1,000 calories per hour. Even if you had breakfast, eat some type of bar during the race too.
Your first half marathon isn’t about getting a competitive time; it’s an achievement in itself, so don’t worry about the clock just concentrate on your form end enjoy the experience!
If you haven’t completed a half marathon before, the Rock’n’Roll race would be a good place to start. It has a electric atmosphere, with live bands and DJs along every mile of the course. There is a great emphasis on fun, which makes it less scary for beginners than the more serious races.
Race registration is now open on rocknrolldublin.com, costing €49 to compete, which includes the official Brooks Technical race t-shirt, a runner swag bag, and a unique finishers medal, as well as free live course and finish line entertainment.
