How to run your first half marathon with gusto. 8 important steps

This weekend, August 7, St. Petersburg will host the Northern Capital SPB Half Marathon. Romantic atmosphere, majestic embankments and famous bridges – the event every year inspires thousands of runners to new sporting victories. Some are planning to update their personal records, while others have set themselves the goal of simply conquering the distance. If this year you will join the half marathon only as a spectator, but you are serious about taking to the start line in the future, together with Sergey Korneev, senior coach of the Running Community, we tell you how to prepare for your first half marathon in order to get real pleasure from the process.

A half marathon is a serious goal for a novice runner. In many ways, it is how you run this distance that will determine your future marathon training plans. A half marathon is a kind of readiness test and a trial of strength. Therefore, you should approach the training before your first “half” responsibly.

Read about the personal experience of a runner who overcame this distance here.

Start in advance

21.1 km is a distance that you should not run without preparation. It is a serious load on the body, so it must be thoroughly prepared for such tests.

Head coach of the “Running Community”

The most important thing is to start training smoothly, without raising the bar and without setting too ambitious goals. Before you start training, it is very important to adequately assess the level of your physical fitness and build your training based on that.
based on that. The optimal period for training is at least six months if you have already had experience of running, and a year if you have not run at all. For beginner runners, I would recommend running a 10km race as part of the Northern Capital St. Petersburg Half Marathon. You’ll be inspired by the atmosphere and get a boost of motivation to prepare for a more serious distance.

Take your time

Do not rush your preparation for the half marathon, as this will not only lead to unwanted injuries, but also to dissatisfaction with your results. The best solution is to contact a professional coach. The specialist will write an individual plan based on your physical fitness, will monitor the training process, will give recommendations on nutrition, equipment, will help to avoid injuries.

Don’t skip training

Regularity is the key to success, so don’t be tempted to skip a workout. If you feel that you are tired and have no strength – inform your coach about it, he will help to adjust the plan and make the training process comfortable. You should not forget about recovery – massage and sauna will be helpers in the fight against muscle pain.

Read here for a detailed schedule for training during preparation.

Have fun

If you plan to run your first 21.1km, the goal may simply be to finish, regardless of time. Run for fun without focusing on speed. Pay attention to the support of the fans, the sights of the city – enjoy the moment! To run long distances fast, you must first learn to run them at a slow pace with confidence.

Eat right

When training for a half marathon, try to eat right. Long-distance running requires a lot of energy, which you need to compensate for on a regular basis. You can help your body during training by building a proper nutritional system. Try to eat a balanced diet and exclude fast food, carbonated drinks and alcohol from your diet.

Sergei: A few days before the start you should not abuse fried, spicy and fatty foods. Try to include carbohydrate food in your diet – rice, potatoes, pasta and buckwheat. The meal you eat in the morning before the start should not be too heavy, otherwise you may feel uncomfortable while running. Porridge or something similar is ideal.

Do not forget about vitamins

In addition, with serious physical activity, our body loses a lot of fluid, and with it useful minerals. Before you start training, take all the necessary tests and visit a doctor. The specialist will choose the optimal plan of intake of the necessary microelements that will help in achieving results.

Take care of your equipment

Yes, at first glance, this advice seems too obvious, but practice shows that many beginner runners start out wearing sneakers that don’t fit properly or clothes that start to chafe after you sweat.

Сергей: Today there are many sports outfit centers, where specialists will help you choose the right equipment. In it you will run your first half marathon comfortably and with pleasure.

The most important thing is to choose clothes according to the weather, and also take into account the pace of your run. Dress as if it were 10°C warmer than the thermometer indicates. Don’t neglect your choice of running accessories. A sports watch, a special running bag, goggles and even compression socks can make your first half marathon much more comfortable. The main thing is not to go overboard and choose what you really need.

Motivate yourself

If a few weeks before the half marathon you feel that your motivation has started to fade and it’s getting harder and harder to go out for training, it’s not time to stop.

Sergey: At times like this, I advise you to turn to like-minded people. As a rule, friends, relatives, sports clubmates or a coach will always support you and find the right words that will help you regain motivation and achieve the cherished result.

And lastly, define your goal, visualize more often how you enjoy running the distance and finish successfully. Keep this picture in your head: it will give you strength and motivation before the next training session.