Category Archives: Half Marathon Tips

Injury Prevention When Training for a Half Marathon

Running a half marathon requires doing thorough training. Elite runners run over 200Kms per week when preparing for a race. A hobby run will need to run at least 75-100 Kms per week to be able to able to finish in a descent time.  Although running many Kilometres in training is good, it also increases the likely hood of  suffering a running injury.

Simple precautions to prevent injuries when training for a half marathon

Don’t be too enthusiastic

This is common with new runners. Starting to train for a first half marathon can be very exciting. When new runners start to feel the improvements in their performance from one run to the next, and begin to see significant improvements when they look in the mirror, it is really easy to get carried away with enthusiasm and train too hard. Unfortunately that can often lead to a highly demotivating injury, which always occurs at the most inconvenient time.

Listen to Your Body When Training

The first important thing for all runners to do is to listen to their body. Often nagging aches and pains are a warning that we’re pushing too hard. Most injuries give a warning before becoming serious. That is the time to stop, have a few days off running, then start back very gently, being wary of any further warnings. It may be frustrating to have a few days without running, but that is much better than having an enforced month off. And even while you are off running you can still do some cross training or other exercises so the time is never wasted.

Strength Training Exercises to Prevent Injuries

Next runners need to do extra work on various parts of the body. It is very tempting to think that running provides all of the exercise that we need. In reality, most of us need to work on increasing core strength and leg strength. Both help to ensure that our muscles are strong enough for the things we are asking them to do, and they help to improve running posture and movements, reducing the stress placed on joints. Running five days a week may sound great, but sometimes it’s better to run three days, and do some serious muscle building on the other two.

Go Easy on Long Runs

As distance increases, speed should decrease. Trying to run as fast as possible every time you get your running shoes on is only ever going to end badly. It’s fine to do some speed work every week, but that really should only be a small percentage of the total distance run. Even elite runners only do a tiny amount of fast work – use long runs just for increasing endurance. That is the way to long term success.

Get Faster by running less

Finally, sometimes less is more. And with running, it is better to workout often but not too hard, than to end up visiting the physiotherapist. Above all, listen to your body – if it hurts, stop before it breaks!

Find out more about training for a half marathon at www.erunningweightloss.com/halfmarathontraining

Half Marathon Endurance Tips

In order to build endurance to complete a half marathon comfortably you need to work on your aerobic fitness, mental stamina and physical fitness.

Half Marathon Endurance Tip 1 : Mileage

The way to go about those three is doing enough mileage. Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. If 120 km sounds too much, start small, aim at 20 km then 30, 40, 50 km like that.

Half Marathon Endurance Tip 2 : Long Run

Once per week you should run a long run. The distance should be anything from 15 km to 20 km. The long run is done at slow steady pace, just go out thee and have fun at your own pace. The long is critical to your half marathon performance as it provides you with the aerobic fitness.

Half Marathon Endurance Tip 3 : Speed Work

Speed work is about trying to push your body beyond its limits. It helps in improving running efficiency. Ideally these sessions should be done on a track or flat grass oval.  It about running at a fast pace.

Half Marathon Endurance Tip 4 : Diet

Remember to fuel your body. Eat healthy foods and make sure you eat enough. Have a small meal before going out for a run.

Half Marathon Endurance Tip 5 : Water

Stay hydrated. Lack of water is one of the main cause of fatigue

Half Marathon Endurance Tip 6 : Rest

Rest is very important in any training program. Rest allows your body to recover from fatigue and minor injuries. The body regenerates during rest. It is also important to reduce your training days before a race.

Half Marathon Training Iphone Apps

If you cant get a half marathon training coach you can rely of an Iphone Apps to work as your virtual coach. Two Half marathon training Iphone Apps that work as your virtual coach are Half Marathon training App by Deltaworks and popular walkjogrun App.

Half Marathon Training Iphone App by Deltaworks

The App has a 12 weeks half marathon training plan. Workout 6 days per week, Each plan includes detailed training steps,Different tags mark different plan statuses.

Walkjogrun half marathon training Iphone App

The  walkjogrun App has a 14 week half marathon training schedule. It has plans for different class of runners, beginners, moderate and experienced runners. If you dont exercise it has a plan on how to train to walk the distance.

The half marathon training App was created by Coach Jenny Hadfield, columnist with RunnersWorld.com and Women’s Running Magazine.

Half Marathons February 2011

Half Marathons February 2011. Across USA & Cananda over 50 half marathons will take place in February 2011. Many more half marathons will be held in europe-Germany, UK, France etc.

For information on half marathon registration Half marathon registration, half marathon results and half marathon race photos, half marathon pictures please Google for your half marathon of choice website.

The following are February 2011 half marathon and dates arranged in Alphabetical order

AIA Half marathon – 2011 -Feb-20 Fort Lauderdale, Florida

Arizona Half Marathon – 2011-February-20 Glendale, Arizona

Austin Half Marathon – 2011-February-20 Austin, Texas

Bay Breeze Half Marathon – 2011-February-19  San Leandro, California

Buzz Half Marathon – 2011-February-19 San Miguel, California

Colonial Half Marathon – 2011-February-27 Williamsburg, Virginia

Cowtown Half Marathon – 2011-February-27 Fort Worth, Texas

Critz Tybee Half Marathon – 2011-February-05 Tybee Island, Georgia

Cross Timbers Trail Runs Half Marathon – 2011-February-19 Sherman, Texas

Dahlgren Trail 1/2 Marathon – 2011-February-27   King George, Virginia

Dances With Dirt – Green Swamp Half Marathon 2011-02-12  Dade City, Florida

Dasani Half Marathon 2011-Feb-19  Myrtle Beach, South Carolina

Davis Stampede Half Marathon 2011-February-06  Davis, California

Death Valley Borax Half Marathon 2011-February-05 California Death Valley

Disney Princess Half Marathon 2011-February-27  Orlando, Florida

Five Points of Life Half Marathon 2011-Feb-20 Gainesville, Florida

Fly with the Eagles Half marathon 2011-Feb-12  Illinois, Marion

Fort Lauderdale A1A Half Marathon 2011-Feb-20  Fort Lauderdale, Florida

Galveston Mardi Gras Half Marathon 2011-02-20 Galveston, Texas

Ghost of Whidbey Half Marathon 2010-February-27  Coupeville, Washington

Golden Gate Trail Half Marathon – 2011-Feb-19 California Rodeo Beach

Half at the Hamptons Half Marathon –  2011-Fe-20 New Hampshire Hampton

Hilton Head Island Half Marathon – 2011-Feb-12 Hilton Head Island

Hyannis Half Marathon – 2011-Feb-27 Hyannis, Massachusetts

Kaiser Permanente Half Marathon – 2011-Feb-06 San Francisco, California

Lace Up Against Half Marathon –  2011-February-13  Rochester, Minnesota

Last Chance for Boston Half Marathon –  2011-Feb-27  Dublin, Ohio

Lost Dutchman 1/2 Marathon –  2011-Feb-20  Apache Junction, Arizona

Melbourne & Beaches Music 1/2 Marathon –  2011-Feb-06  Melbourne, Florida

Mercedes Half-Marathon –  2011-February-13 Alabama Birmingham

Orlando Xtreme Half Marathon 2011-Feb-12  Florida

Palm Springs Half Marathon 2011-February-13 Palm Springs, California

Pasadena Half Marathon – 2011-Feb-20 Pasadena, California

Pecos Valley Stampede Half Marathon – 2011-Feb-26  Roswell, New Mexico

Rock ‘n’ Roll Mardi Gras 1/2 Marathon – 2011-Feb-13  Louisiana New Orleans

Rocky Road 1/2 Marathon –  2011-Feb-26 Coto de Caza, California

Rose Bowl Half Marathon – 2011-Feb-06 Pasadena, California

Run for the Booty Half Marathon 2011-Feb-03  Greenville, North Carolina

Run for the Whales Half Marathon 2011-Feb-05 Makena, Hawaii

Run the Reagan Half Marathon 2011-Feb-19 Snellville, Georgia

San Dieguito Half Marathon 2011-Feb-13 Rancho Santa Fe, California

Save the Light Half Marathon – 2011-Feb-05 Folly Beach, South Carolina

Scenic City Half Marathon – 2011-Feb-26 Chattanooga, Tennessee

Snow Joke Half Marathon – 2011-Feb-26 Montana Seeley Lake

Strawberry Plains Half Marathon – 2011-Feb-12 Strawberry Plains, Tennessee

Surf City USA Half Marathon – 2011-Feb-06 Huntington beach, California

Surfside Beach Half Marathon – 2011-Feb-26 Surfside Beach, Texas

Tallahassee Half Marathon –  2011-Feb-06 Tallahassee, Florida

Tampa’s Gasparilla Half Marathon 2011-02-27 USA Florida Tampa

Thrill In The Hills Half Marathon Trail Run 2011-02-26 Georgia Winder

Information courtesy of running USA & half marathons net

Half Marathon Training Weekly Mileage

When it comes to the question of how many miles / kilometres should you run per week as you train for half marathon it depends on your goals. A runner aiming for a fast finish will need to run more weekly miles / Kms than a runner who is just aiming to finish.

Weekly Mileage for a Strong Finish

The rule of thumbs is a base mileage of 25-30 miles a week will be more than enough to prepare for a half marathon. There is no scientific evidence has to why 25-30 miles is the ideal but this is the distance committed runners run in a week.

Half Marathon Training Miles Per Week

Once a week, include a longer run of 6-8 miles or 14 Kms – 16 Kms. You can also experiment with shorter races, such as the 10k or the 10 miler. Participating in these races will give you an idea of how to pace yourself through the half marathon.

Half Marathons 2011

The best website to find half marathons in 2011 is marathons.ahotu.com. The site describes itself as the largest directory of half marathon. They have listed over 1123 half marathon 2011 races and counting.

The half marathons in 2011 are listed in countries, USA, Canada, UK, Germany, France etc. You can also find half marathons in 2011 from cities worldwide.

The Popular Half Marathons 2011

Bupa Great North Run Half Marathon 2011

This north east of England half marathon race is the largest half marathon in the world with over 50,000 racers taking part. The race is on 2nd of October 2011. If you will be in England then you may include it as part of your half marathons 2011.

Disney Princess Half Marathon 2011

This women oriented race will be on February 27, 2011. If you are thinking of a half marathon 2011 gift to your girlfriend or wife  this is the race.

Boston Half Marathon 2011

This is one of May half marathons 2011. Boston half marathon 2011 will take place on 29 may 2011.

Chicago Half marathon 2011

Another interesting half marathon in 2011. A perfect preparation for the 2011 Chicago marathon. Almost all major marathons have half marathons 2011 races that will act as dress rehersal for the big one.

To find 2011 half marathons in your country or worldwide go to marathon.ahotu.com.

Half Marathon Training Program For Beginners

All indications are more and more runners are opting to run half marathon instead of the the big brother “Full Marathon” The main reason for this is training for and running a full marathon is just a killer!

Online Half Marathon training programs

There are many half marathon training guides online. You can choose from one of the following guides.

Basic half marathon training schedule for beginners.

This program has been written by Christine Luff. They even provide a free Email training guide.

Runners World Ultimate Half Marathon Training Guide.

This half marathon training guide has been developed by runners world magazine.

Half Marathon training for beginners

This guide has been developed by fitness magazine.

Jeff Galloway Half Marathon Training for All Levels

Jeff Galloway is the brain child of walk run marathon strategy. He has written numerous books on half marathon running.

Beginner Half Marathon Training.

This program is from cool running website.

Lots of company in half marathon courses

According to Running USA, the 13.1 mile half-marathon is the fastest-growing distance in the sport. In 2007, there were over 500 half-marathon events and an estimated 650,000 finishers; a 10 percent increase from 2006. It was the second year in a row that the number of finishers and events increased by 10 percent and the fifth consecutive year that the distance has registered significant growth.

Bupa Great North Run : Route Map : Course

The Bupa Great North run is the largest half marathon in the world. More than 100,000 people applied for the ballot entry to the run in 2010, and only 54,000 will be finally be able to take part.

The run, designated as ’THE most iconic half-marathon on the planet’ by the organizers, provides a great fun filled atmosphere.

The Bupa Great north run course starts from Newcastle upon Tyne and finishes at South Shields in England.

The following is a sketch map of Bupa Great North run route map & course

Image courtesy of Bupa Great North Run

To download a large image of Bupa Great north run course google official site Bupa Great North Run

You can also view a Google Map Image of Great north run course at Sam Judson Flickr page

Download Free Half Marathon Training Program

If you are training for your a half marathon or 21K you can benefit from following a half marathon training program for developed by an Australian endurance coach. Ben Wesby

The 12 week program contains training tips and ideas for half marathon training. It covers the following areas :-

1. Long runs for half marathon

2. Interval training for half marathon

3. Strength sessions for half marathon

4. Speed work for half marathon

5. Improving your lung capacity

You can download the detailed PDF report at half marathon training program site.

Half Marathon Race Water Drinking Tips

If you asking for the amount of water you should drink before, during and after running half marathon race then this guide will help calculate the right amount.

The question how much water you should drink during a half marathon race depends on 5 factors

1. Your weight
2. How much you sweat
3. The weather of the day
4. The distance
5. Level of experience

Weight and How much water to drink

The leaner you are the less water you require.  If you have watched Kenyan runners run a marathon you might noticed they don’t drink a lot of water, it could be something to do with their lean bodies.

How much you sweat
Runners who happen to have a high rate of sweating will require to drink a lot of water to replace the lost water.

The weather of the day.
When the weather is hot, the rate of sweating is high and you get dehydrated faster. At the 2007 Chicago marathon the race had to be suspended after one runner died and many marathon runners taken to hospital suffering from heat exhaustion. The temperatures were abnormally high and runners complained that there wasn’t enough water stations.

Level of Experience
While elite runner like Kenenisa Bekele can do a mad rush at 10,000 metres without additional water on the way, the same cannot be said of fun runners doing a weekend 10K family fun day.

To know exactly how much water to drink, I recommend you take a sweat test.

The more you train, the fitter you become and you body is able to use water efficiently.

Keep in mind drinking too much water while running can be lethal, at worst too much water can kill, see my post dangers of drinking too much water.