How to prepare for your first half marathon? Tips from a coach

The approaching Moscow and St. Petersburg half marathons will be the first big starts for many of the participants. Of course, most runners have already reached the finish line in preparation for the distance. But there are those who still do not know how to act correctly and where to start. Or maybe some are just getting inspired to start next year. Great news for you – you have plenty of time for quality preparation. And we’ve gathered 10 tips from Running Community coach Pavel Kondrashev that will help you with this.

You should prepare for your first half marathon in advance, at least six months in advance, provided you’ve run before, and a year if you haven’t run at all. Therefore, if you have not run such a distance before, we recommend you to pay attention to a smaller distance, for example, 10 km.

It is necessary to find a competent coach who will write a plan based on your fitness. A professional opinion is very important, as the half marathon is already a serious distance.

You can not avoid the issue of nutrition. Be sure to exclude fast food, carbonated drinks, alcohol. More proper and healthy food, do not forget to keep water and salt balance.

Preparing for the first half marathon involves a lot of physical exertion, so do not forget about recovery. Massage/self-massage, sauna, good healthy sleep of at least 7-8 hours are your main helpers.

Another important rule is consistency. While training according to a plan, it is important not to skip workouts. One missed workout is two steps backwards. If you do realize that you can’t do a workout today, make sure you let your trainer know so he or she can adjust the plan.

If there is no possibility to hire a coach, follow one more rule: the weekly running volume should be at least 45-47 km, pay great attention to stretching and general physical preparation (do not forget to strengthen your body).

There is a lot of discussion around the topic of taking extra vitamins. In my opinion it is necessary to take vitamins, unfortunately, it is impossible to get the necessary elements with fruits and vegetables. During active preparation a lot of energy is spent and the body loses a lot of useful minerals. But it is absolutely necessary to consult with a doctor. Only a specialist can say what exactly you need to drink vitamins and in what quantity.

Do not bypass and the right equipment. Do not skimp on sneakers, at least you should have two pairs for training. Choose shoes depending on your pronation.

Preparing for a half marathon is a kind of chore. Find the right motivation: why do you want to run a half marathon? Perhaps you want to update your personal record? In the moments when you’re too lazy to go to training, remember your goal – it will help you to get to the end. Or turn to a coach, he will give you a competent “kick”. By the way, it is always easier to train in a group – there is less temptation to skip training. Therefore, if it is difficult to self-organize, find a companion for a run.

Finally, find yourself a beautiful start where you will run your first half marathon and register. This will be a great incentive for your training.

Good luck!