So you’ve signed up for that women’s half marathon happening in less than two weeks and it’s going to be your first 21-km run ever. How ready are you exactly? I’ve been getting messages from friends and random people asking for tips on how they can prepare and survive this race. Looking back on my first half marathon last February, and the last one less than a month ago, I’ve compiled a list of lessons I learned that had been either imparted to me by the seasoned runners I train with, or from my own experience.
1. Build your mileage
Running 21 kilometers is no joke, and you wouldn’t want to shock your body by running half a marathon right away thinking that, since you’ve already done 10-km several times, then you’re ready. I had 21 days to train for my first half Mary but I made sure I was ready for it. By the advice of a seasoned triathlete, I ran a total of 30-kms a week prior to the race to get my mileage on.
2. Pace yourself
Coach Ige Lopez strongly believes in striving for a negative split finish. That means pacing yourself to run a steady gait, then eventually going faster as you run towards the end, “so you don’t lose steam as you get closer to the finish line,” he says.
3. Sleep
Friday night’s sleep and rest is pertinent for a Sunday early morning race. It is as important as your Saturday night’s slumber, although we all know that pre-race jitters might cause you to be up all night. That’s why it’s important to bank on the zzzs and ample rest prior to race day.
4. Complete rest the day before
You need fresh legs for the race so that your leg muscles don’t burn out. If this is your first marathon, Friday and Saturday would be an ideal time to rest, as you might need a longer time to prep your legs. If you plan on getting a massage, latest time you can get it is Friday night.
5. Carb up
Isn’t this the best tip ever? I use my long runs as the perfect excuse to eat pasta. Of course, always eat smart. Eat good carbs two days prior to the race and the night before. Load up on those nutrients; you’ll need them for your energy.
6. Fuel up
Even if it’s only 2:00 a.m., eat something, even if it’s just a banana as you will need fuel for this long run. If you’ve already trained with a pre-workout like EFS, take that before your run. Don’t take pre-workout that you’ve never tried before. Race day is not the time to try anything new.
7. Don’t wear new shoes
An event like this might be the best time for you to wear cute shoes, for the photos. But please, don’t wear new shoes to a race. Run with what you train on lest you want blisters, more dead toenails or cramps while you run.
8. Have fun
If you’re one of those (like me) who can’t run without music, it’s okay to sing along and dance while you run. If it’s what will keep you going then I say, why not? Create a playlist of songs that will make your legs just want to keep moving.
9. Breathe
Learn proper breath control so as to not run out of it whilst in the race. Have your self awareness in check and make sure you breathe in and breathe out slow, just like in yoga.
10. Set a goal
Set a realistic and doable time goal for yourself but don’t beat yourself up if you don’t hit it. Remember, you are still supposed to have fun. Finishing with an excellent time may give you the bragging rights but if you injure yourself by pushing too much, then that’s not smart.
11. Stay hydrated
Make the most out of the hydration stations and drink up! Given how hot and humid our country is, you will definitely feel parched, so feel free to slow down and grab a glass or two and drink up. You may also pour water on your neck to cool off a bit. You may also wear a hydration belt to make sure that you can drink anytime you feel like it.
12. Post-race nutrition
One of the most important aspects is your post race sustenance. When I did my first half Mary, I forgot to bring my Ultragen with me and I suffered with poor recovery, feeling like a truck fell on me after a train hit me. For my second half Mary, I was able to devour this recovery drink right after and I felt great the next day.
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