BY TROY OSHIMO / Kalamalama staff
Are you ready to tackle a half marathon, beat your friends, and reach your running goals?
The half marathon is a tricky distance to conquer — 13.1 miles, combining both speed and endurance.
But with proper training and preparation, anyone can run a fast and successful half marathon.
As a competitive collegiate distance runner, I know what it takes to tackle the 13.1 mile distance and perform at your best on race day. I’ve experienced the highs and lows of training, injuries, etc., and I want to share my knowledge with you.
As you stand amongst the crowds of runners, you can’t help but reflect on the journey that brought you to this moment. The hard workouts, the runs you had completed when you didn’t feel like it, and the little victories, have all led you to this start line. Whether you’re a seasoned veteran or a first-time runner, the anticipation at the start line is the same.
But the journey doesn’t end at the start line. As the gun goes off and the race begins, it’s time to put all your training to the test. To help you run your fastest half marathon, I’ve compiled a list of 6 tips that will help you train better, so you can beat your friends.
From pacing and hill training, to proper nutrition and mental preparation, these tips will help you perform at your best and reach your running goals. So grab your sneakers, lace up, and let’s tackle the half marathon together.
Find a Proper Training Plan
The first and most important step in preparing for a half marathon is finding a proper training plan that fits your goals and lifestyle. This can be a self-created plan or one provided by a running coach.
It’s crucial to ensure that your plan includes a mix of:
- Slow easy runs
- Tempo runs
- Long runs
- Hilly runs
- Interval workouts
While gradually increasing in distance and intensity over time. A plan that also includes strength training, cross-training, and rest days will help you avoid injury and perform at your best on race day.
This is a 12 week half marathon training plan by the Boston Athletic Association (B.A.A), which organizes the Boston Marathon. The plan ranges from level 1 to 3 depending on your running background. Included is a pace chart to give you an idea of paces for various runs that you should be running depending on your goal half marathon time.
Fuel Your Body
Proper nutrition is key in supporting your training and performance on race day. More importantly, proper nutrition should be maintained throughout your training block.
Focus on fueling your body with a balanced diet rich in carbohydrates, protein, and healthy fats. A good rule of thumb is to eat something with protein such as a full meat or a protein bar between 10 to 30 minutes after a run. This starts the recovery process (protein helps to repair muscle fibers).
Don’t forget to drink electrolytes in the form of Nuun, Gatorade, or Liquid IV to retain water.
In the days leading up to the race, it’s essential to increase your carbohydrate intake to store energy for the long run. This is why many runners choose to consume pasta as their pre race meal.
On race day, consider having a pre-race meal that is high in carbohydrates and low in fiber and fat such as peanut butter toast with a banana. It’s also important to stay well-hydrated in the days leading up to the race.
Cross Train
Cross training refers to the practice of incorporating other forms of physical activity into your half marathon training routine, in addition to running.
This can include activities such as swimming, cycling, and strength training, which will help you build a well-rounded fitness foundation and reduce the risk of injury. Also, incorporating strength training into your plan will help build muscle strength.
This is especially important if you run on concrete on consecutive days in a row. Cross training allows you to target different muscle groups, improve cardiovascular health, and work on your overall balance and stability.
By alternating between running and other forms of exercise, you’ll also be able to break up the monotony of running, giving your body a much-needed break.
Mental Preparation
Mental preparation is all about visualization and is crucial when it comes to running a half marathon or any race distance. The mental challenges that arise during a race can often be just as tough as the physical challenges.
To prepare yourself mentally, try visualizing yourself running a successful race and focusing on positive self-talk. Repeat positive affirmations to yourself, such as “I am strong, I am capable, and I will succeed.” Remind yourself of why you started this journey and what your goals are.
Having a mental plan in place can help you overcome any obstacles that arise during the race, allowing you to perform at your best.
Rest and Recover
Rest and recovery is just as important as training when it comes to running a fast half marathon. It’s essential to allow your body time to rest and recover after each workout or run. This will help you avoid injury and perform at your best on race day.
On your rest days, focus on gentle activities such as yoga, stretching, or foam rolling. Make sure you are also eating nutritious food and getting enough sleep to support your body’s recovery process. Don’t forget to listen to your body, and if it’s telling you that it needs a break, don’t hesitate to take one.
Taking care of yourself during the rest and recovery phase will help you perform your best on race day.
Find a Training Partner or Group
Having a training partner or group can significantly impact your half marathon training experience. The social aspect of running with others can add an extra level of motivation and accountability, as well as provide an opportunity for fun and camaraderie.
On those days when your motivation is lacking, having a partner or group to run with can give you the push you need to complete your workout. Also, running with others can make the miles seem to go by faster and break up the monotony of training.
During times of despair, having a training partner or group can provide emotional support and encouragement, especially on those days when your training is not going as planned.
Whether it’s a tough workout or a tough day in general, having someone there to offer a word of encouragement can go a long way in helping you maintain a positive outlook and keep moving forward with your training.
If you’re interested in finding a training partner or group, I would consider joining Honolulu Run Club by Lululemon or Kaka ako Run Club. This can also be a great way to find people with similar goals and schedules, and to build lasting relationships with others who share your passion for running.
With these six tips, you’ll be able to tackle the 13.1 miles with confidence, power, and most importantly beat your friend. As previously discussed, running a fast half marathon takes more than just putting in the miles. It takes a combination of proper training, fueling your body, cross training, mental preparation, rest and recovery, and surrounding yourself with like-minded individuals.
The 2023 Hapalua Half Marathon on April 16 is the perfect opportunity to put these tips into practice. Have both you and your friend sign up between January 18 and Feb. 28, you’ll be able to take advantage of the general admission price of $110. Use this link to sign up.
Lace up your shoes, take a deep breath, and get ready to tackle the half marathon. Happy running!
Troy Oshimo is a senior at Hawaii Pacific University studying business marketing and management. Follow him on Instagram at @troy.oshimo.
