How to Run a Half Marathon

This Sunday, 1000+ runners will line up to run the Mizuno Val Nolasco half marathon.

Now how do you run a half marathon this close to the marathon ?

If you have trained for the marathon, and that is your primary goal for the year, then it is tough to run the half marathon competitively this close to the main race. Running 13.1 miles at a high pace on asphalt does take it’s toll on the body, and your recovery could easily last up to one week.

Most athletes, and what is generally recommended is to use the half marathon as a trial for how you would run the marathon. This includes all the preparation, such as figuring out what to eat the night before, carbohydrates at an early dinner is optimal.

The night before, lay out your running clothes on the floor to make sure you have it all – Shoes, socks, shorts, singlet, your gels and so forth. Wake up in good time to eat a little bit (slice of bread with jam is good, avoid dairy products).

Get excited for the race, but keep your pace in control, see if you can isolate anything that makes you want to run too fast. This is probably the most important task, many runners go out just a little bit faster than they should because of all the excitement surrounding a marathon start and these, maybe 20 seconds too fast per mile, will triple in the end. This means you will add a minute or more per mile in the end when you get tired.