At what level of running should a beginner runner reach before attempting a half marathon?

Many marathon novices start by participating in offline races with half marathons.

Some novice runners who have not been running for a long time and have not run much are always eager to try the half marathon and have a special liking for it. While yearning to run to a higher level, they are also filled with such doubts:

Do I need to run the same distance as a half marathon several times during the pre-race training period?

How much running mileage do I need to achieve to participate in a half marathon?

In fact, you don’t need to run 21.0975 kilometers to train before participating in a half marathon, just like you don’t need to run 42.195 kilometers to train before participating in a full marathon.

At what level you can try a half marathon depends on your goals.

If you just want to finish the run, people with better endurance can basically finish a half marathon even if they don't run normally. However, for most people who want to finish a half marathon seriously, they need to proceed step by step.

Doing this is not only for finishing the race, but also for your own safety and health. After all, running is a lifelong thing, and you can't just rely on luck to get by.

Phase 1:

Determine your results - 10 km

Generally speaking, you need to maintain the running habit for two to three months before participating in a half marathon. For beginners, each training session should last between two and three hours.

The recommended training length for runners with no basic knowledge is 5 kilometers, which is a distance that can be easily achieved after a short period of practice.

Next is the most important 10km training. As the highlight of daily training, 10km needs to occupy 50% of the total time.

10 kilometers is the perfect combination of distance and speed.

Many veterans usually train for 10 kilometers, which can be said to be a test of both speed and endurance. For novice runners, 10 kilometers is a long-distance challenge and the first stage in the process of advancing to a half marathon.

For an average runner, the basic time to complete a 10km run is about 60-90 minutes. Of course, for a more capable runner, it can basically be completed in 45 minutes.

Phase 2:

Half Marathon Stepping Stone - 16 km

16 kilometers is the stepping stone to a half marathon.

Once a novice runner reaches the point where he or she can complete two 16-kilometer runs, it means that the runner has the endurance to run a half marathon and can complete the entire race.

At this time, you will basically not be unable to continue running on the field, unable to recover for a long time after running, or get injured.

If a novice runner can currently run 10 kilometers, we can reach the condition of being able to run 16 kilometers twice after about seven weeks of training.

Phase 3:

Simulation test - 16-18 km

After completing the 16 km exercise, you can start training for long-distance running: 16-18 km.

Running this distance accounts for 10% of the total training time and is equivalent to a pre-race simulation test.

In addition, you need to arrange one or two cross-training sessions per week to help your body muscles recover, improve your physical fitness, and avoid sports injuries.

Phase 4:

The Week Before a Race—Reduce Mileage and Intensity

In the last week, you should plan to taper off before the competition, gradually reducing your training mileage and intensity.

It is common to reduce training volume before a competition, and some studies have shown that this can improve performance by about 3%.

Specifically, you need to maintain the frequency of training, but just reduce the distance.

A typical training plan does not include running a real half marathon, so you may wonder, "How do I know I can finish it on race day?"

Don’t worry, the atmosphere on the race day and the adjustments before the race will allow you to complete the entire half marathon.

You can and you will!

Things to note on race day

Be sure to warm up before running. A cold start will not only cause injuries, but will also consume more physical energy and make us unable to run later.

You can warm up by running or standing still, but you must warm up your body.

After the gun is fired, don't rush with the crowd and never run at a pace beyond your ability.

If the precious sugar in the body is consumed early, it will be difficult to recover later.

At the beginning, when there are a lot of people, you should stay calm and avoid falling. If you fall in a crowd, you should immediately lie on your side and curl up into a ball, with your hands behind your head to protect your head.

Run at a slightly slower pace than you normally can to conserve your energy.

Generally, you can increase your speed after 7 kilometers.

Drink water at every supply station, just a small sip is enough.

After 10 kilometers, if you sweat a lot, you can drink more or drink some sports drinks to replenish electrolytes.

Generally speaking, the ones with white tablecloths are for water, and the ones with other colors are for beverages.

You can add an energy gel after 15 kilometers.

Generally, the "peak" will appear when running to 17-18 kilometers - heart rate soars, cannot run, cramps, etc.

Therefore, you need to slow down after 16 kilometers, smoothly pass through this "extreme" area, and then accelerate after 18 kilometers.

end

The last section of the road is the most dangerous, try not to sprint.

This is because if you maintain a steady pace throughout the race, the heart and lungs are working at a steady rhythm and the risk is minimal.

Danger often occurs when you speed up suddenly, and your heartbeat and breathing are forced to speed up. When you run for a long time, your heart is always under high load.

The sudden stimulation makes the heart more overwhelmed and more prone to accidents.

Try to go through the finish arch at a normal speed.

Don’t stop immediately after you pass the arch. Continue jogging for a while, then gradually transition to walking until you stop. Wait until your heart rate returns to normal before collecting your finisher medal and finisher bag.

Finally, stretch your whole body, making sure to stretch for longer than usual to help the body recover as quickly as possible and relieve fatigue.

When you get home, it is best to use a foam roller to thoroughly relax the muscles all over your body.

In this way, a half marathon journey is finally over.

Ahead, there are full marathons and even ultramarathons waiting for you.

One step at a time, in the marathon and the journey of life, we are always on the road!