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Nuffield Health Chester Half Marathon Training Advice

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Are you one of our members that has decided to take part in the Chester Half Marathon in May? If you are, in almost 16 weeks we will be joining you on that 13.1 mile route around Chester.

Training for a Half Marathon is hard but it will be so rewarding when you cross that finish line, there is a lot of work, miles and occasional pain you will need to go through before you reach this goal.

It’s a great goal, but are you really ready for it?

I thought I’d share with you some things you may not have considered…

1.      Build a base.

One mistake new runners often make when preparing for a half-marathon is thinking that the 12 or 14 week plan takes you from the couch to the finish line. All half-marathon training plans assume that you’ve already built a weekly mileage base of at least 15-20 miles and your longest run should also be at least 5 miles. To jump your mileage up quickly quite often results in injury

2.      Get a Plan

A training plan is a sure fast way of keeping you on track and motivated as you build up your mileage and speed over the weeks. When putting a plan together or selecting a plan, you want to consider the following:

  • What level is it pitched at? Often labelled Beginner, Intermediate, Advanced, Expert.
  • Make sure the weekly mileage and number of training days is realistic for your current situation.
  • Look for a programme that varies the type of training, Intervals, Tempo, Fartlek are all important aspects of endurance training.
  • A good programme will always focus on conditioning training and flexibility.

3.      Conditioning is Key 

Running specific strength conditioning & flexibility training will ensure you get to the start line in one piece and reach the finish. These exercise should focus on joint mobility, balance, muscle endurance and core strength.

4.      Ice Baths and Sports Massage

With all this mileage you’re putting on your body, you’d be silly not to start taking ice baths and having sports massage after those long runs. Believe me, your body will thank you the next day.

5.      Invest in the Best Footwear 

13.1miles is a long way, the main reason people fail to reach the finish line is blisters, hot spots on the feet will cause you to change you gait or running style and before you know it that’s a sore knee, hip or back. All for the sake of having the right footwear and socks. Remember this… every 500miles or 6 months (whichever comes first) you need to change your footwear.

For more help, advice and guidance come and speak to me or join us on a Thursday at 18:45 for Running Club.

Half Marathon Personal Training Packages are available, for more details email michelle@runbowenrun.com

Is this your first half marathon? Are you running for charity? Do you have a specific time in mind? Let us know we would love to hear from you!

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