If you had told me six months ago that I would have run a half marathon I would have laughed in your face and told you I did not runner
It is born when clubbing (or clubbing as it is more commonly known) left me with a slightly shorter left leg, a smaller left foot, and a ready excuse for running away like the plague.
When I was growing up my clubfoot was a huge weakness, so I naturally avoided all activities that might turn to that power, which included running. I had always assumed that I couldn’t run as fast or as easily as my classmates, so I never really tried.
When I was making my New Year’s resolutions this year, I decided that I wanted to do something that would pull me well out of my comfort zone and really push me beyond what I always thought I could be: a marathon.
The Wizz Air Hackney Half it takes place on Sunday the 21st of March, and when I signed up in the middle of January I reckoned that I should train for exactly three months if I started there then.
I’m still a few weeks out from the race, but what I’ve learned in my six weeks of training has been life-changing for me, so if you want to excuse yourself from stopping and start running, I have some tips to help. start
The structure is important
If you’re trying to go from minimal to no running to a half marathon, you’ll need a plan.
Although I have not tried to compare any others, I have found Chat with Go Club to help me describe my training.
The app gives me a weekly institutional plan, which is usually made up of recovery runs, and intermittent running speeds, and it takes a long time to detect. Each week you build a little more stamina and add a little space to your cover, helping you build up to a 21km time.
If I had run the marathon without a guide, I’m sure I would have finished the whole thing (or injured myself) earlier in the process.
I invest in quality jewelry
I’m sure you’ve heard a million times before that you need to invest in good running shoes (which you do), but there are a few more pieces of running gear that I’ve found to be of extraordinary use on my running journey.
My Apple Watch works with Strava and the Nike Run Club app to track my running a breeze, and there are other clothes and accessories that I use several times a week that help keep me comfortable on my runs.
Slow and steady wins the race
Well, maybe I won’t win, but I’ll certainly give you a better chance of finishing without injury.
During the lockdown I was one of the many who threw in a 5k in the hope of staying fit without the gym, but I struggled immensely to make it through the program.
Looking back, this is because I didn’t know how to pace myself and I ran at full throttle during the running portion and the walking portion I could barely breathe.
Not to sound like a broken record, but this was something else that the Nike Run Club Program taught me early on reminding me throughout to run at a pace that was comfortable and sustainable for me.
By slowing down and paying attention to maintaining my form, I went from not being able to run 3km to being able to run 10km in a few weeks. One of the most important things I’ve learned on this trip is that if I want to keep my speed better and my distance I’m more comfortable running slowly at first.
I asked Dr. Jinger Gottschall, Director of Sports Science Research at Wahoo EveryoneAt what time did you want me to date and said the time when you feel that you have challenged the pace, he took a sharp class and practice. A marathon is a significant middle distance—so finishing it is a huge accomplishment.
I also asked Dr Gottschall how I can maintain a steady pace during the day, and he said “your long distance training earlier in the race will be critical to learning a steady pace and learning how to maintain a comfortable pace”.
He added that ‘in the race itself the kilometers will be done, evaluate your rate of perceived exertion (RPE) and try to maintain a level that can be consistent for a long time. If they are more serious about the fodder, see the feature of comparing the watch with the pace as a theme Wahoo ELEMNT RIVAL or a heart rate monitor like Wahoo TICKRAn objective tool will help you stay in the zone.
Take yourself as an accountability buddy
The best thing I’ve done to stay motivated in my training is signing up Wizz Air Hackney Half with a few others. I know myself, and if I wanted to be sealed in my pleasantries, and I didn’t tell anyone that I was doing it, I might have talked myself out of it now.
But I have convinced my host and a few other friends to sign up with me so we can keep them on track. We all follow each other on Strava and I find that if I see one of them running after work, I’m much more likely to ask for one myself.
A matter of contempt for all
Time and again I find myself running far before my body is tired. Even on my best days, the first three or four kilometers feel painful, and my body takes a while to wake up and start to enjoy the run.
If I had only listened to my mind, I would never have passed this point, and I would have slowed down or thrown in the towel much earlier than I should have.
But I try to keep my thoughts and focus on how my body is feeling, and more often than not I’m physically able to complete the course I set out to do – sometimes I just need to slow down or rein myself in. breathing better
Mr. Gottschall realized how I can better know when it’s time to push or slow down and he said “your training before the human race will really set you up to know how you feel in different circumstances and paces”.
He suggested that the main way to know is to listen to your body. Also, having a kind of plan is useful.
According to Dr. Gottschall, you can evaluate the curriculum day by curriculum at the beginning of your training plan. What elevation gain, loss, what surface, where the aid stations? Next, estimate your time spent on long training runs and calculate your pace per mile with variations based on each run.
Don’t forget to cross the train
Even though the four runs included in the Nike Run Club don’t allow me much time to get many other workouts in, I’m still training and doing at least two more pilates or weight training sessions in my next run.
Running puts a lot of pressure on the body, it is important to be able to avoid injuries and build your endurance.
Many of the most common stressors of running (Ultra back, tight hips, tight hips) can be avoided by supplementing your running with a couple of lower impact workouts a week.
Food is essential
As I said I am a total novice running, so there were many times that I wanted to run for the first time and I went straight without eating, because I can hardly run 5km. On the flip side, I also ate a large meal too close to the race, which made me bloated and uncomfortable for a long time.
Since I’m no nutrition expert, to find out how I can best fuel my marathon training I sought out the expertise of Jenaed Brodell, Chief Dietitian Consultant and Founder of Nutrition & Co.
- What should I eat in the week leading up to the half marathon?
As a carb-lover, Brodell had good news for me when he said this might be his favorite training of the week! Known in the running world as “carb-loading”, in the days leading up to a race, you may want to increase your carbohydrate consumption. This includes foods such as pasta, oats, bread and potatoes.
The benefit here is that eating high carb foods will maximize your glycogen in your muscles. That energy is essentially what your body stores for when you need it, to expose for a long time, helping to improve endurance and prevent fatigue.
Carbs aren’t the only way to prioritize though, with Brodell giving me a few extra tips including: ‘load on beets and leafy greens’. These contain nitrates which are suggested to improve race performance by increasing blood flow to the muscles. And don’t forget to stay hydrated throughout the week, top up your fluids.’
- What should I eat the night before a half marathon?
My genius plan the night before my half marathon was a big bowl of pasta, which was given the green light by Brodell, who says “When it comes to nutrition for endurance activities, like long distance running, carbohydrates are the focus. . Carbs are the main source of energy for our bodies, so refueling is necessary to maintain high energy stores.”
- What should I eat the morning of a half marathon?
Brodell says there are two things to consider: “oil and carbs. Three hours before the race begins, when the meal is complete, you will want to eat, such as milk and fruit.
While I would have thought that one large meal would have been enough to sustain me, Brodell advises that two hours before the start you should “top it up with a simple carb and protein such as bananas and yogurt.”
Then half an hour before the start you should opt for fast-release carbs, such as 100% fruit juice, a few lollies, a carbohydrate drink or a white bagel with jam. You wanted to find the sweet spot between feeling hungry and full.
If you want to stop taking caffeine, you can use an alternative source like caffeine tablets that will “control your intake while still keeping you active.”
- Am I looking for a half marathon with me?
Whether or not you need to refuel in a race seems to be contentious, so Brodell’s insight was needed on this one. She advises that “You don’t need to eat during the race, but it is often recommended for endurance activities longer than one hour. Aim for small but frequent snacks, perhaps every 20-30 minutes.
Her nutritionist-approved mid-marathon snack ideas include:
- Oat-based bar
- jelly babies