21.1 kilometers. 13.1 miles. That's the distance you have to run if you want to race a half marathon. It seems daunting, but thousands of people across the nation compete in these long-distance running events every year. In some ways, preparing for a long race is a lot like training for a 5K. You should always warm up, stretch and remember to rest a few days each week. Still, there are a few noticeable differences that will help you tackle the increase in distance. Here's how to step it up from your Queen City Marathon 5K and run your first half marathon:
Focus on distance when training for a half marathon.
Spend more time training It takes about 10 weeks to prepare your body to endure a 5K. If you're able to handle these distances, you only need a few more weeks of training to run a half marathon. Some first-timers are ready in as little as 12 weeks, but most need anywhere from 14 to 16. Train your body to run at a leisurely pace, not an all-out sprint. When it comes to half marathons, preparing for distance is far more important than increasing your speed. If you've already completed a 5K, your body is used to running and you've probably nailed the mechanics. With half-marathon training, you can work on building endurance. Runner's World recommended steadily making your way to 25 or 30 miles per week. Choose a training program - or create your own - that increases your distance by 10 percent or less each week. If you haven't run a 5K or can't maintain running for at least 30 minutes, work toward these goals before training for a half marathon. This will give your body the solid foundation you need so you can start focusing on distance and endurance. Remember rest days Just like when training for a 5K, rest days help your muscles recover and get stronger over time. You can either completely take the day off or cross train with low-impact exercises like yoga, swimming, biking or weightlifting.
"Distance running is all about knowing how to conserve your energy."
Relax during the first half Distance running is all about knowing how to conserve your energy. Hitting the pavement with all you've got right at the start of the race is a surefire way to leave yourself exhausted and barely moving by the end. Instead, take it easy until you're halfway through. You can pick up speed after the 10 kilometer mark, then give it all your energy as you approach the finish line. Fuel up and hydrate early Don't wait until you're lightheaded and gasping for air to gulp down a bottle of water or a gel pack. Eating and staying hydrated from start to finish keeps you energized. If you're running for more than 60 minutes at a time, eat something high in carbohydrates and low in fiber at least three to four hours before you lace up your shoes. Drink water and take in more carbs steadily throughout your run to regulate your blood sugar and energy. If you want a specific breakdown on how much water you should drink, weigh yourself before and after running each time you train. If you weigh less after your run than you did when you started, you lost water weight through sweat. If you weigh more, you drank too much water during your run. Monitoring your weight this way helps you find the right balance of how much water to drink. Still needing to sign up? The 2016 Queen city marathon is quickly approaching, be sure to not miss out on the race. Sign up today http://runqcm.com/ Remeber You don't have to be a competitive half-marathoner if you don't want to, nor do you have to see training for a half marathon as the means to running a full one. The important part of running is that you have fun and reach for a goal that you can be proud of, no matter how far or fast you go.