This time of year, fundraising events are held worldwide to promote Breast Cancer Awareness and raise money to find a cure. Distances run the gamut from quick one-mile fun-runs to full-length marathons. If you want to do your part and enter one of those longer events, you might be wondering if a month is enough time to train for it. The good news is that with some dedicated training, regular runners can make it across the finish line of a half-marathon with as little as four weeks of serious prep.
To help, we asked Michelle Basta Speers, an endurance athlete and trainer based in Wrightwood, California, to create a regimen that accelerates your progress while minimizing your risk of injury.
If your event is approaching and you don't have the ability to get in a minimum amount of training, it's no crime to skip the event. You may save yourself from an injury and you won't divert event staff from their duties. While many event fees aren't refundable, sometimes you can transfer to a shorter event or a future event. It doesn't hurt to ask.
Use this as a lesson learned to schedule your training better for your next race or event. Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track.
Carter K. Runner's World. Jun 18, Macur J. The New York Times. October 22, Spriker T. December 11, Half-marathon and full-marathon runners' hydration practices and perceptions. J Athl Train. Your Privacy Rights.
To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Running a half marathon is something that anybody can accomplish however few of us actually do run half marathons. During the 4-week Half Marathon training, you will help prepare your body and mind to run the Make sure you follow these minimal basic steps to make your training successful:. Make sure you have a decent pair of running shoes.
You need specially designed running shoes which will make it more comfortable to train in. You need to wear your running shoes during the training program before you wear them in the half marathon. Whatever you do make sure that your new shoes are broken in before running your half marathon race.
I recommend at least 60 to 80 miles logged on your shoes before racing in them. Are your shoes getting too worn out? Find out when its time to retire your running shoes?
Being hydrated during your training helps you to stay healthy and injury-free. If you do not have the required amount of water during training, you will feel weak, cramping, and dizziness. Depending on the distance you plan to run, you should intake enough water to keep you hydrated throughout your training period.
You can probably get away with no water during runs that are less than 60 minutes. For a detailed post about how much water to drink and whether or not to carry it for a half marathon check out this post — Should I Carry Water For a Half Marathon? A long run will require more energy out of you therefore you need to consider your fueling strategy for the half marathon race. The best place to test the strategy is on your long runs. However, this depends on the runner. Keeping your training on track is essential to tackling a half marathon in 4 weeks.
Never divert your mind from your training and always stay focused. Stick to your 4-week training plan. If you find yourself skipping runs regularly your schedule might be too busy or the task of taking on a half marathon in 4 weeks might be too steep. Be disciplined and stay true to your training plan from start to finish without fail. You can grab a logsheet from my resources page. Instead, you have to start with smaller targets and build yourself upwards. Begin with 4 to 6 miles in the first week and gradually increase the distance.
This will prepare you for the long-distance run. Increase your long-distance mileage and running volume every week. This will continue to help build your aerobic base and also increase your stamina. All runners at all levels from time to time have completely botched a run if not several. This is part of the whole life cycle of running and the mere fact that our imperfection is being human — we will make mistakes.
Check out these 3 posts for info on bad runs and preventing running injuries from occurring:. If you find running every day is boring or tiring, switch to other workouts. Add other interval workouts to your training, such as cross-training, swimming, cycling, yoga , walking, hiking, etc.
Click here to download a printable PDF. Find a table with all the info below. Learn how to rack up those miles and be your healthiest self. Photo: Getty Images.
0コメント