Training for a half marathon or full marathon requires a rigorous training schedule. You will need to increase your cardiovascular fitness and endurance, but also your ability to conserve and manage your energy throughout the race.
Variety of training is important, but also creating a plan that you can stick to and enjoy!
Our very own Physio, Jack, is currently training for the Gold Coast half marathon and we have sat down with him to get his top 3 training tips!
Jack’s Top 3 Half Marathon Training Tips
The last time I ran a half marathon was 13 years ago. Not because I haven’t wanted to run more, but because I actually kept getting injured (As a physio, I am aware of the irony of this!). I made a number of changes to how I was training and right now I am almost 3 years injury free and have been able to run more than ever.
This time, as I prep for the Gold Coast Half Marathon in July, I’m doing things differently. If you’re training for a half, here are my top three things to keep in mind-
- Build a Base – and Start Early– One of the biggest mistakes runners make is jumping straight into hard training without a solid foundation. A lot of beginner or intermediate training plans ask you to double your training in 10-12 weeks before a half marathon. This can work, but even if everything goes exactly to plan, it still asks a lot of your body. You need time to adapt to the load, so start slow, be consistent, and increase volume gradually.
- Slow Down to Go Faster– Distance running is all about training your aerobic base, and that only happens if you run at an easy, conversational pace most of the time. If you’re always pushing too hard, you run the risk of burning out or getting injured. Even elite marathon runners who run 10 to 14 times per week (no that’s not a typo!) typically only do 2 or 3 harder runs per week, so for most of us 1 or maybe 2 harder runs is plenty. Trust the process, keep most of your runs easy, and the speed will come when it counts.
- Make a Plan and Stick to It (But Listen to Your Body) – Winging it is just not going to cut it, but blindly sticking to a plan is also not a good idea. Consistency is key, but so is knowing when to back off. If you get sick or feel a niggle coming on, don’t push through just to tick off a session. If you’ve built a solid base early enough, missing a run here or there won’t derail your progress. Training smart is just as important as training hard.
BONUS TIP – Prioritise Recovery – Rest days, sleep, stress management and good nutrition are just as important as the kilometres you clock. Training puts intentional stress on your body—give it what it needs to recover so you can show up stronger. Get good sleep, fuel well, look after your mental health and don’t underestimate the power of a proper rest day (both mental and physical).
Running Assessments at Sandgate Physical Health Clinic
At SPHC we have fully qualified Physiotherapists that offer Running Assessments to help improve the technique of runners of all levels. They will conduct a thorough assessment where they will discuss your injury history, running concerns and goals, then identify key areas of concern which may need improvement. The 45 minute session includes –
- Video Analysis of your jogging style
- Assessment of your jogging specific muscle strength and joint flexibility
- Guidelines to help prevent injuries interrupting your training.
READ MORE or Contact us on 3869 1099 to make a booking.
Further Reading –