I hope all you OHMG-ers are getting on with your planning and/or training so far - tell us more!
As you all are beginning your journeys to your Autumn goal, I'd love it if we could collect a great list of everyone's best half marathon training tips - so feel free to share away πππ
EDIT: A lot of people are mentioning FOOD during runs - if you are just starting out on your first half marathon plan you will not be running far enough to need this aspect of training just yet. We will definitely be revisiting the subject in a few weeks though! And, frankly, yum π
My most recent half marathon was a hilly one, so I hit the hills big time throughout my training. I think it really helped me - I had the most fun training, and I managed to run all the way round the half! πππ
Alternative Hydration was a revelation for me, using Tailwind or Nuun tablets mixed into water - especially on warmer long runs kept me from seizing up on more than one occasion. Usually having a drink at every 5k-7k or so works for me. And a gel every 10k.
I am coming to realise that I have always done better on the longest runs when I've had some sports drink with me - the extra carbs really make a difference!
Hi, I'll be doing most of my training for the Bournemouth HM on the route of the Croydon HM. They are quite different courses with Croydon being far more hilly. Whilst this should mean that Bournemouth will be easier (in theory anyway!) I'll need to guard against taking off too quickly.
I did a run following the 90 min guided run with coach Bennett on Nike Run Club last Wednesday. As it was new to me I found it very useful as it concentrated on running more slowly, particularly in the earlier stages. I'm going to use that again for my my next few runs then move up to the 120 min guided runs, mixed in with some of the distance based guided runs for a bit of variety. Some of the Headspace runs on there look useful too. I'll report back on all this as time goes on.
I've also been talking to some of the more experienced runners at Lloyd Parkrun to see what insights I can gain from them. The main ones so far seem to be (you've guessed it!) slow down, take your time, keep hydrated and listen to your body. All wise words and echoing the advice of Health Unlocked!
My HM plan says I was supposed to do an 'easy 5K' yesterday but i didn't fancy it because of the humidity and a rotten journey home (thanks Southern Railway!) The plan also gives 'rest' of one of the options for yesterday though so I won't beat myself up over it.
My next planned run is a 'Long (11-13K)' tomorrow evening so I'll be taking coach Bennett along for the ride again.
I haven't resorted to taking water or food supplements with me so far, but if the warm weather continues I'll give it some serious thought. Saturday looks particularly warm and humid so I think an early morning run will be in order. I've got an appointment with my sports physio at 10:00 am so Parkrun is out this week anyway.
Take care everyone, run safely and look after yourselves!
Awe fab. I'm training for the Bournemouth Marathon and my routes at home are hilly too! Although Bournemouth has some steep inclines. I now don't trust any run that tells me it is flat lol.
We travel down on the Saturday but I will stand and cheer the finish line. I found visualising my finish really helpful with my half. If your brain believes you can do it your body will continue!
I always drink water on my runs, especially in the heat but do what works best for you. Starting slow and maintaining a slower pace seems to be the best advice. Start slower than you need to if you can..... hard not to get swept up in the atmosphere though! I also broke the 21k down into chunks of distance so 5k then 7k etc, it felt less daunting that way. Your plan sounds steady though so enjoy it all. π
Thanks Clairecandothis! Iβm travelling down on the Saturday, staying in Bournemouth overnight then travelling home on Mondayππ I like the idea of visualising the finish. Iβll definitely give it a go.
Iβm not setting myself a target, just aiming to get roundπThen any time is a bonus and something to aim for next time, maybe London Landmarks HM in March 2020 if I get through the ballot!π€
Iβve brought my running gear to work so Iβll get changed before I leave this afternoon. Then Iβve only got to drop my bag off at home and I can get straight out there. A gentle 11-13K is the plan for this eveningπ
You will be celebrating your finish as I run my Marathon on the Sunday then! Not having a time aim is sensible, I didn't have with my first half either, I just wanted to finish and to do that I had to slow down and pace well. I took it slow at hilly times and paced up naturally on the flatter bits.
I'm hoping for London too. π€
You are certainly getting the distance in! It's all a mindset. You can do it. π
Hi roseabi! I havenβt got much in the way of tips yet so I will be grateful for anything shared, however I have one that may or may not be known (apologies if you already know about it). This was an idea shared a while ago by SaskAlliecat : for runs on hot days, soak a buff in water (or even more than one!) and it can be worn as usual, round you head, wrist or wherever and can be used to cool that area or just used to cool your face down. Iβve done it a couple of times now and it does really help. An orange lolly ready and waiting in the freezer is a really good thing too!
Plan going ok so far. I pushed myself to 12k on my longer run and it felt fine. Paced intervals were a bit of a muddle though as it was just too hot to push it. 13k tomorrow morning if I can get up early enough - not only avoids the heat but also the crowds of a mega busy tourist town!
I was doing a lot of interval running in the heat last year and I just accepted that I had to go slower, and walk my recovery intervals. The effort is the same, probably greater when you're running in the heat - so it's all beneficial πππ
Yeah, youβre right roseabi. The one thing I really need to learn over the next few weeks is to slow down when I need to and not beat myself up about walking if I have to! π
No tips as yet, just started my second week of training for the New Forest Half Marathon in September! Following with interest and have requested to join the Strava group too.
A 5k (or two) and a (growing) slightly longer run each week with a growing long run each weekend.
This is a really bad to do it if you intend going on to a marathon (because I reckon you need the discipline of following a more complex programme) but it makes HM much more accessible once you are comfortable running 10k.
Fuel and hydration are also key - I need a litre and I split it between water and energy drink (SIS Go in my case), and I take a gel every 45 mins with jelly babies as back ups and 500ml of SIS Rego afterwards.
Ooooh tips π€. A half marathon means a snack I make the peanut power bars (recipe posted here somewhere). I think by now itβs a pinned post
I have a tricky trail half marathon this Sunday and will be taking my 500 ml bottle of Tailwind with me, and probably six or 8 Haribo star mix in my pocket, as well as my trusty snack π
Being as itβs hilly in places I will walk when I need to and hope I can pick up the slack on the faster bits If rain is threatened I will wear a cap and take my lightweight run jacket, which is can shove through the loop in my running capris
Thatβs me done π. Oh! I will do my best to have fun πββοΈπββοΈπββοΈπββοΈ
I add almonds, dried cherries and dried cranberries to my base mixture, along with the peanut butter of course! They freeze well too, so you have no excuse for scoffing the whole batch in just a few days, although it's tempting!
Power flapjack and water got me round my one and only Half Marathon to date!
Yes, they freeze perfectly I wrap mine in foil No need to defrost just pop one or two in your pocket and go π. I took too many on my first marathon and ended up developing a list π, so I had to jettison them to a spectator. I did get them back post race π
I found it was crucial to find a good route. My first HM route was pretty dull and if it had not been for seeing a colleague around 8 miles and madly waving away I was really getting bored and might have caved at 10 miles.
Fuel and hydration. Like Jay I do 1 500ml flask SiS Go... I love Tropical flavour and 1 500ml flask flavoured water. I like to take Nakd snack bars and Frusili berry bars. I'll reward myself by opening one after mile 5 and usually have 2 or 3 bites per mile until gone and I'll open another around mile 10. If you wait till you feel hungry, it's too late. I'll sip alternately at both flasks. Water if actually getting thirsty and every drink in between.
If legs start to feel stiff or 'stuck' in 'robot' mode stop and do 3 squats and carry on. If I'm feeling tired on hills I don't walk but I might stop and take 6 deep breaths and carry on. I figure any more than 6 is time-wasting! π€£
Like so much it is believing you can do it, wanting to acheive it and being on side with your body working as a team.
Consistency is king in half marathon and marathon preparation... find a number of miles that is a good average for you and follow it for 8-10 weeks varying either a bit the speed or a bit the distance , but without going too low
I had 40 miles last year for 8 weeks. Started with 35, increased 10% when I didnβt increase the speed and reduced or kept constant on faster weeks (with intervals that were faster than my current comfort pace for faster training).
Including a 5 k race at the beginning (week 2-4) and a 10 k race towards the end (3weeks to the hm) also helps me.
But the main point is... enjoy the process and youβll enjoy the race and do well
If you have any specific Heartrate/Zone training for Marathon tips I'd be very grateful. I'm following a polar plan using my personal data but it is so hard to trust going so slow at zone 2 lol!
I have some notes I use to work out my training plan...Hopefully they are useful for you, but it depends on where you are in your journey...
Do you know how to calculate your max heart beat rate (beat per minute - BPM)?
PACE INTERVALS (PI) Repetitions at your goal race pace. All numbers in parentheses above denote distance of recovery jog.
CRUISE INTERVALS (CI) Run each interval at 10-K pace.
SPEED INTERVALS (SI) Run at 5-K race.
STRIDES (S) Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover.
FATIGUE FIGHTER INTERVALS (FFI) These are different intervals so you can work on maintaining pace, even when you tire. Run easy for 5 to 7 minutes between sets.
LONG RUN (LR) Run at a moderate pace (60 to 75 seconds slower than goal race pace). For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. For Long Run Fartlek (LRF): Alternate one minute at 10-K pace with one minute jogs in the middle third of the run; Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace.
Zone 1: 60 to 70 %; very comfortable effort; use this for warmup and cooldown
Zone 2: 70 to 80 %; comfortable enough to hold a conversation; most training is done here
Zone 3: 81 to 93%; βcomfortably hardβ effort; you may be able to say short, broken sentences.
Zone 4: 94 to 100%; hard effort; the pace is sustainable, but conversation is a few words at a time. For most people this is around 5-K pace.
example with max at 190 BPM
HRmax - HRrest = 190 - 58 = 132
70% of 132 = 92
92 + HRrest = 92 + 58 = 150 bpm
The Energy Efficient or Recovery Zone - 60% to 70%
(190-58)*60% + 58 = 137
(190-58)*70% + 58 = 150
The Aerobic Zone - 70% to 80%
(190-58)*70% + 58 = 150
(190-58)*80% + 58 = 163
The Anaerobic Zone - 80% to 90%
(190-58)*80% + 58 = 163
(190-58)*90% + 58 = 177
The Red Line Zone 90% to 100%
(190-58)*90% + 58 = 177
(190-58)*100% + 58 = 190
Race Distance:
5-K 95-97% -> 183-186 (if too much, try 174-177)
10-K 92-94% -> 180-182 (if too much, try 169-173)
Half-marathon 85-88% -> 170-174 (if too much, try 162-166)
Marathon 80-85% -> 163-170 (if too much, try 156-162 - definitely keep this at the beginning...)
Wow thank you! I will screenshot and try to make sense of it all π
No.... my polar data at the moment has done my max heartrate at 180 which is the age deduction strategy. I did go out for a 30 minute run and run a hill a few times and I didn't reach 180 so it might be right?
I ran without following a phased run set by Polar this morning and whilst it was hot I'm still surprised my pace was at least 1 minute slower than before I started training like this. I was running at what I thought was a fairly easy pace but not totally easy and yet I was in zone 3 for most of my 9k run. (My training asks me to do split negatives usually for long runs of 1hour+ running in zones 2 and then zone 3.) I guess my concern is that I thought running in zones 1and2 for training would improve my pace as well as endurance but should I be thinking distance not speed now and accept that I won't be running 10k as fast as I did whilst training for the marathon? My pace for my half marathons was roughly 7mins to 7.30 mins per km but this training seems to be making me slow down. Or is it I'm getting fitter and so zone 3 should be my zone 2?! It is so confusing at first, sorry, I feel like a true novice again. I'm doing strength training too and intervals as directed by Polar and my zones. Maybe today was just a hot day. π€π€£π
I tend to train lots and repeat even more lots (lotser?). My first was with water and an energy bar which l didn't really need but there you go. The second was without anything at all. Doable but l felt kinda jet lagged afterwards so not a perfect idea. The three that were part of my marathon training were fuelled by Tailwind and l won't look back. No food or gels for me, that drink did the job. Then again, experiment is nearly everything. The rest is preparation and training. And constant hydration.
I know you shouldnβt need food if you have tailwind but itβs more about looking forward to a treat. Itβs a fillip I think and I look forward to it. Long races can be dull so you do what you can to keep your spirits up. A Condor moment π. I have my bag of Hula Hoops at the readyπͺ
My stomach didn't want anything after the marathon. Anything. I had to carefully put some stuff in afterwards, bit by bit. Could only eat properly a day after. Even then l was still careful. As if the whole thing shrank. I heard that some guys simply bring it all up, whatever they put in their mouths during the run.
My training plan was exactly the same as Jay66UK ! I ran the full distance twice in training (I needed the security of knowing I could do it) and PB'ed on the day!π My tip is - be disciplined (but always listen to your body too) and have a really good taper before the big day...and TRUST the taper, too. It messes with your head after weeks of discipline and long runs but it really works!
Haven't used gels so can't comment on them. Like misswobble , I fuel on Power Flapjacks and water.π
That is an excellent question. Tapering is the period towards the end of your training plan where you reduce your weekly running time significantly, in order to let your body rest and rebuild before the race. For a half marathon it's not strictly speaking a "taper", because it tends to happen only in the week before the race - for a full marathon a runner would typically cut their weekly runs by half over a period of three or four weeks, effectively "tapering" aka gradually narrowing down the distances they are running.
Good work everyone. My training tip would be to experiment on how far you can run without fuel. I have never fuelled on a half-marathon, or any of the training in between. Don't take fuel because you feel you should. Take it, if you need it. But only if you need it.
Oh and be a consistent runner. Get those runs in regulalry.
I have tended to agree with you that food is not needed for a half marathon, but I am starting to have other ideas recently. I have read about very fast amateur runners and elite runners taking gels (or equivalent) mid-half marathon - we're talking around 1 hr 20 minute or less finishers. This gave me pause for thought. Yes I can get through a half without any food during the race - but maybe with a gel I could do a bit better than just getting through?
It is often fine for a person to run for around two hours without any sustenance, but if they are going to be running for longer it may be better for them to have a little something. I'm not talking huge amounts, and I have been amazed to see people in half marathons carrying multiple gels! One or maybe two is fine, or the equivalent in sweets.
I know that a lot of folk don't like to carry anything when they run - I get that! But other than that I can't find any evidence of a direct benefit to running without any carbs.
I have run before breakfast and after. For me I found no difference. to whether I ate first or not. On the contrary I feel better without.
Early on when I was increasing distance for my first HM, I worried about fuelling and resorted to it on a few runs, until rushed for time I went without; fully expecting to have to stop back home for sometthing, but I did the whole run without needing to stop. I haven't fuelled since.
My first HM I took the jelly babies on offer and also a cereal bar I had brought with me. The following HM I took nothing and run a faster time.
So my initial post was simply to experiment and see whether it is something you need or not. Rather than felt you should need. Although, it was a training tip for HMs and not full marathons of which I have zero knowledge.
However, if a fuel could be utilised, not to prevent a slump, which I don't suffer, but to provide a strategic boost then I am all ears.
I have been thinking the same since reading up on nutrition and fuel for my marathon. I wonder if a gel or a drink would have boosted my times for my halfs.... it's all a learning curve isn't it!
Iβve only been fuelling in the heat, normally I donβt (yet). Anything 10k+ In the summer heat and I take a gel or some dried apricots just in case I start to bonk. They do seem to help.
I get really bad stitches if I eat/drink around running so I've never been brave enough to have any water let alone snacks en route. Longest run so far is 11.5 miles but now wondering if some sort of carb drink is worth trying and will make it all smoother (which won't be hard!). I bought a small bottle that you can wear like a watch (a big watch!) So maybe I'll experiment.....
Your stitch problems should improve as your fitness increases - and some abdominal and hip strengthening work may also help.
Experimenting with food and drink is a great idea. Maybe you could try just occasionally taking the tiniest of sips of sports drink on one of your shorter runs at first, and see if you can build up to more.
Funny, I saw someone just yesterday with one of those wrist bottles - never seen one before! πππ
Greetings Roseabi I'm new to all this so my only tip so far is don't schedule your first half marathon at the start of your Training Plan!!!!! Hopefully after Sunday if i'm still in one piece i can start training properly, regular runs gradual increases in distance, proper re-hydration and a better diet. Plus more core strength work.
It starts of at Compton Verney then goes through Radway in a loop and then back to the start point through several villages all near Banbury. It has 2 hills one at 1 Miles and 1 at 11 miles apparently otherwise it's fairly flat and 4 water stations according to the web site. It says numbers and chips collected on the day. Actually a bag of chips for when i finish would be a great incentive π Starts at 9.30 so hopefully it won't be to Hot. There's a kids race afterwards, i may still be going at that pointπ It's being organised by Tempo Events. It's about an hours drive away from me.
I have a question... Why do people go for Jelly Babies above other sweets like wine gums.. Is it just because people prefer Jelly babies or is there a specific reason?.... I donβt like Jelly Babies.
I can't speak for everyone of course, but in my opinion jelly babies are easy to handle because their dry sugar coating makes them less sticky than a lot of other sweets, and I also find them easier than many sweets to chew and swallow. I'd think that is why they are so popular. Wine gums (for example) I find too hard, jelly beans too chewy - so there's a greater risk of either of those getting stuck in my throat. All are basically just sugar though, so at the end of the day it's down to personal preference!
Do practise with them, though. I did once get one stuck in my throat a bit, but I carry lots of water so managed to clear it ok. I was more cautious after that. I try to kind of keep the things tucked in one cheek while I breathe inbetween chews!
I would say to remember to relax and take in everything going on around you. Longer distance training can get a bit dull if you focus on the running aspect too much. Listen to some music, sing a song, look for flora and fauna, and controversially don't be frightened of stopping occasionally to investigate things as you go. Talk to the horses! Smell the heather! Eat a flapjack! Admire the views! If you're an urban runner, pat the happy dogs! Smell the rosebushes! Watch the butterflies! Spy in people's front rooms! OK, you probably shouldn't do that one, although I do. But training is not racing, you can take the time to enjoy it. π
Wow what a lot of comments. Makes me realise how rather unscientific I was preparing for my first HM last year. I followed an Asics plan with a target time of 2hr 15min.
You really can do a HM on 3 runs per week. One 5k with a few speed intervals (nothing very scientific), one medium length and one getting longer and longer run. I didn't run beyond 11 or maybe 12 miles in training so that my HM could be my longest triumphant run.
No special food needed. One jelly baby on the day just because it was there and some water (not a lot).
Fruit Pastilles. One at each mile Got me around the Army ten miler in great shape and a personally awesome time
Lost my Fruit Pastilles at the start of the St Louis HM and it made a profound difference. Not pleased with that one. MC HM in September - I'm going to duct tape them to my face or something! Lol
Iβm not sure Iβm the best one to give advice, but in case they help anyone else, changes Iβm planning this time (to try to get to my 1st actual HM race uninjured) are:
1. Iβm not going to run HM distance 3 weeks in a row once I hopefully get back to the distance!
2. Iβll not worry much about speedwork, as I just want to finish for my first race.
3. Iβm thinking of keeping one of my 3 weekly runs as run/walk intervals on a treadmill. (This seems to be much lower impact, and also gives me a better chance of picking up on whether Iβve got problems, and whether each running interval is starting to hurt too much.)
As far as hydration, I always ran my longer runs carrying a hydration vest with 1.5l of water in, and my HM race plan is to do the same on the day. (Not being able to tip my fused neck back to drink while running was part of that decision though. I sweat a lot and like to drink a lot, but I need water in a bladder with a tube.)
Iβm hoping to just work out my own simple plan this time, with one longer run increasing each week. I may be over optimistic thinking I may make HM by early Sept when Iβm only just back outside doing a continuous 7k now, but weβll see... π€β€οΈ
It wasn't showing up in your clubs because I hadn't approved your request, but I have now! I'm afraid we are not doing anything with the club at the moment though...
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