10 Tips for Running a Half-Marathon

Our Team Challenge participants have been doing a fabulous job with both training and fundraising, and with the Napa to Sonoma Half-Marathon approximately 2 months away, their training schedules have intensified...but they are still loving it!

Here are a few tips for anyone interested in training for a half-marathon:
(Note: These tips focus on the days just before the half-marathon, as well as race day)

1> KEEP HYDRATED:
Not just during the race, but drink a least eight (8oz) cups of pure water each day for the entire week before the marathon. This way your body gets used to the extra fluid.

2> CHECK YOUR SHOES:
Your shoes should be in good condition. Don’t try and use new shoes for running the marathon. You should have broken them in with at least one long run, but preferably more.

3> EAT YOUR BIG PASTA MEAL ONE TO TWO DAYS BEFORE THE RACE:
Don’t try and overload on a ton of carbs the night before the race, because you could end up with an upset stomach the next morning. Do not do anything too much out of the normal for the whole week before the race.

4> RELAX THE DAY BEFORE:
Take things really easy. Don’t spend hours on your feet, because you’ll feel it the next day. A warm bath with Epsom salts can be very relaxing!

5> PACE YOURSELF CORRECTLY:
This is probably the most important factor that will determine your performance. Please speak with professional coaches or trainers about pacing yourself correctly.

6> IF THE WEATHER IS BAD – ADJUST YOUR FINISH TIME:
Bad weather is one of the main things that can really impact your run. It’s better to accept this fact and aim for a slightly slower time rather than run out of energy and hit the wall early. You may actually have a great run in spite of the weather, in which case you can pick up the pace in the latter stages of the race.

7> BE CAREFUL WITH POWER GELS AND ENERGY REPLACEMENT PRODUCTS:
Don’t take energy gels or even Gatorade if you haven’t done so during training. Your stomach can become upset very easily as you get into the later miles. Hopefully you will have experimented with different energy drinks, and so forth, during your training runs. Simply try some orange slices if you prefer.

8> MENTALLY DIVIDE THE RACE INTO SECTIONS:
Divide the race up into different segments in your mind. Then as you reach one goal, you aim for the next. This gives you something to focus on besides the finish line.

9> TRY WALKING:
Brief walking breaks periodically will give your legs a change from the constant running stride. This will help the muscles avoid tightening up too much in the later stages. You won’t add a whole lot to your finish time either.

10> WALK AROUND AFTER THE RACE IS OVER:
Walking around after the race will help you cool down. As a result you’ll recover faster in the days following the race.