The NZS.com Half Marathon Training article contains information on how to walk or run the 21.1 kilometre marathon race.
How To Walk or Run 21.1 Kilometres
You have decided to complete a half marathon walk or run. If the realisation of half marathon training is now setting in, do not despair. It is possible if you have a basic level of fitness to get to the end of the 21.1 kilometres and live to tell the tale.
People enter half marathons for various reasons; personal growth, challenge of doing something so different, or simply wanting to achieve something that initially appears impossible.
Reality
Once you decide you are going to enter an event you may go through several phases -
"I am going to do it"
"I am going to train really hard so I can do it"
"This is a lot harder than I thought it would be"
"Maybe I have bitten off more than I can chew"
"I'm not giving up now" OR "I'm giving up now"
"I did it!" OR "I didn't make it"
As you will see you have a choice to make when the going gets tough - give up or get going. A large percentage of your performance in any endurance event is mental, although, you will also need a good fitness level as well. When you are two hours into a marathon and your feet and legs are aching, the wind is blowing, and you want to go home, it is not the hours spent pounding the pavement that will get you over that hurdle, it is determination, visualising the finish line, or any other distraction such as music, or taking on sustenance.
Gearing Up
Invest in some good quality shoes - see a specialist sports store and choose supportive walking or running shoes. You will need to break these in first so don't attempt a long walk in new shoes.
Wear comfortable clothing - when you are training try different combinations to ensure no chafing, or discomfort will be caused by your clothing.
Wear layers so you can remove them if you get too hot. There is a lot of sports clothing on the market made of special synthetic fibres designed to wick moisture away from your skin and help to keep you cool.
Training Plan
Give yourself time - If you are starting from scratch give yourself at least 3-4 months to work up to it. Do not set yourself a goal too far in advance however, as it is easy to lose focus if your goal is a long way off. Get a good training book from library or bookstore to help you with a training plan.
Before any training or event you should warm up with a gentle walk, then complete some stretches. Once you have finished your training make sure you warm down by slowing your pace for the last five minutes or so and do some more stretching so your muscles don't tense up.
Rest days allow your body to recover and are important between your big training sessions.
Diet
Make sure you eat a sensible and balanced diet in the lead up to your event. 24-48 hours before the event increase the amount of carbohydrates you are consuming. This does not eat more food per day but increase the percentage of carbohydrate in favour of protein and fats. This should be low GI carbohydrate that will give you long lasting energy for your event, for example, wholemeal pasta, brown rice, lentils and beans, porridge or muesli, mixed grain breads.
Preparation
Pack your gear a day of two before the event as the pre event jitters may cause you to forget something important like shoes or a jacket. Have your snacks and drinks organised, and if you have supporters planned to give you snacks along the way make sure they know where to be and when. Nutritional supplements such as energy gels and sweets such as jelly beans give you a quick sugar hit and instant energy during the event. This will help you make it to the end a bit easier and many gels on the market are full of protein and carbohydrates to aid recovery.
Keep hydrated during the event and afterwards. Some events will have energy drinks available but most will only supply water, so if you are wanting anything else you will need to arrange it yourself.
Enjoy Your Achievement
Once you have crossed that line the adrenalin will be flowing freely. Do no forget to cool down after the event, rehydrate, and consume food within two hours of finishing. This will make the next few days a little easier. There are special blister plasters on the market which you may want to buy ahead of time.
Lastly revel in how far you have come, and that you are now an endurance athlete!
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