Half Marathon Training For Beginners! | How To Train For Your First Half-Marathon!
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- Опубликовано: 21 июл 2024
- Where to start when training to run a half marathon? We know it can be a little daunting, after all, you are preparing to run the furthest you have ever ran in your life! If it's your first or your looking to improve we’ve put together a guide on how you can best prepare for your first half marathon!
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The half marathon is one of our favourite distances. It's accessible for everyone while still presenting a challenge for both beginners and elites! If you get it wrong, then it can hurt, but get it right and it is an experience to remember.
If it’s your first time running a half marathon, then we know it can be a little daunting, after all, you are preparing to run the furthest you have ever ran in your life! And if it’s not your first time, well, there are still a few things here that are very useful.
So we’ve put together a guide on how you can best prepare for your first half marathon!
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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I hear fettuccini alfredo is the best pre-run food, have a bunch of it seconds before starting and don’t drink any water. Boom, nutrition solved.
Pasta and cheese with nothing to drink, what a revelation... I'm sure this floods your muscles with electrolytes too. Can't believe everyone isnt turning up to the start line with bags of pasta and cheese.
For anyone who doesn't know, this is referring to The Office. Please don't seriously do this 😂😂 Sorry to be the "party pooper"
Michael?
Time to carbo load
Best episode ever
A brilliant summary of what’s required. I never thought I could run a half marathon. I had only ever run 5k around my cycling. I slowly built the distance up over a few months and at the age of 51 I accomplished my first half marathon. I’m now working on my pace and did a PB by 3min at my last event. It’s an incredible feeling. Never doubt yourself. Set long term goals.
I’m training for my first half-marathon at 31, and overweight. Thanks for the inspiration!!!
I'm 50 and I just started running in January of 2023. I did the Broad street run in April and I completed 5k and 10k runs. I'm getting ready to train for the half. I'll 51 by the time I do it. These tips are great for me. Thanks ❤️
Congratulations
I needed to see this 😊..i am 51 and just started training for my first half marathon...ty so much.
@@towondacorley3692fab..well done...so encouraging to see everyones comments here.
I run only 4 times per month normally 10km,I run 15km 2 weeks ago and yesterday I ran my first half marathon for 2hours 15 minutes, I am very proud 😊
Instead of running 6 miles once a week you should run 2 miles every other day. Build up from there. Add 1 mile to weekly mileage every week.
I started running in June 2020 after 14 years of being a couch potato, I finished my half marathon in 1:58 without water or gels.
I am currently 86Kg was 102Kg when I started.
That's very impressive! I wish you luck in future endeavours
You're the king! Congrats!
Hey No one needs gels or water expite theyre running in high heat
@@vaginalfrosch I didn't say you need gels, I said I ran without them.
The amount of extra weight on the body while running affects the total time to complete your race. Having a pit crew while doing a virtual race makes a big difference.
Finished my first half marathon about 2 hours ago! Really happy with my time of 2:03:30. Started running at the start of November.
@Nihar Mahunt 21.1KM
@Nihar Mahunt 2 hours 3 minutes
@Nihar Mahunt that’s awesome 👍 running with friends makes it a whole lot easier
Solid effort! Well done
That's a brilliant time for someone that has started running so recently, very well done👍👏🙂
Having completed a number of half's and up to full marathon I can say you've always got something to learn about your body and the event. My one piece of advice for race day on top of Heather's excellent info is do make sure you use the bathroom before starting. On my last half I forgot and was in big trouble after about 10K, fortunately there was a portable toilet on hand otherwise I would have had to stop.
Surely you stopped to use the 'portable' loo.
That was my problem today... But managed somehow
Currently training for half marathon. I was having unbearable shin splints after a few weeks of running and worried that I would have to stop just to recover. Then I used a roller over the sore spots and it completely went away. It was like magic! And now I can go back to running long distances without pain
I know this is an old comment but if you want to avoid shin splints, look up an exercise called tibialis raises
Roller on your shins ended up working?
What type of roller is it ? Or could you please link the product ?
@@EnaraMehry Foam roller. Just do a search. There are different softness to hardness. Takes some getting used to, foam rolling, but it's highly beneficial to releasing tight fascia.
I am currently training to run a half marathon - I gave myself roughly 3 months to train and am currently 3 or 4 weeks in. I run 3 or 4 times a week, tying to run 7-8km each run during the week and am adding 1km each week for my long run at the weekend starting at 10km and ending up at 19km before going back down in mileage a couple of weeks before the half marathon.
I did my first 21k without any preparation whatsoever, took me 2.30h but I still finished it - now, 6 years later, I've got around 10 HM on my back, just with random training routines, but it was still interesting to learn about the beginner tips that I still didn't know about😂
Thank you for the summary. I have already run several half-marathons, but your tips were very helpful.
hopefully more events will go ahead this year 🙏
Yes, of multiple varieties please🤞🙂
I love your running form. Those slow motions are 🔥
Omg does anyone find it absolutely amazing that a blind man was running?!?!?! So inspiring and great!
Love the video GTN, massive thumbs up
This is awesome! Running my 3rd half today in New Hampshire. This was a great race day reminder.
After almost 5 years of a huge break from running after my college career ended I am attempting my longest run/race on Sunday. I’ve definitely ran that far before but I’ve been training for a good 6 months, made it through some
Injuries and I’m definitely not the runner I use to be and I am excited to get out there and run this half marathon. A stepping stone for my goal of running a marathon and maybe even further in the future
🎉 Half marathon is still a very impressive distance. Nice one Leo! Keep us posted on how it all goes. Have you seen our video on how to run a half, might be worth checking out 👉 gcn.eu/7Ip
I just finish my 10km marathon yesterday at 1hour 15minutes and feeling satisfied yet other feeling come around felt want to achieve the half marathon 21km, Thank you very much for the video information next year I will sign up the 21km half marathon race the grinding training start now.💪🏻💪🏻💪🏻
Thanks to gtn, i follow your coach to 5k last year and last week i ran my first HM ever (2:26). Going strong to the next milestone
Timely. Tomorrow I'm going to start training for my first half marathon. Scheduled for July, we'll see if the race actually happens, but in any case my training buddies and I are going to train and keep our fingers crossed! Worst case scenario it'll have to be virtual.
Perfect timing received this one after the third of this year 😉
Really helpful video. Just ran 1:40 during training. Nutrition becomes so key as the distances increase . Good tip re event gels/carrying your own
Very useful information. Thankyou.
5:12 AM 12/5/2021 Did my first half marathon other day. Didnt train for it never ran half marathon before and it sucked cus I have nerve damage (drop foot) in my left leg. Ran 12K easily but after that nerve damage kicked in. Ended up walking the last 4 miles. I wasnt sore, not out of breathe I could have kept going but nerve damage held me back. Wake up next day and Im not sore. Says enough.
Notes
5-6 miles regular training run
ideally 3 per week : easy recovery- comfortable pace, hilly/tempo- work harder, tempo- half marathon pace with few minutes comfortable, long run- add miles as you go
Ty fir the info . Running my first half marathon at Acadia National park w rain and a cold breeze lingering. Nervous but ready
I did a mostly-untrained half yesterday. I've been going to the gym, but not running much. Questionable decision for sure, but I survived and only have some (BIG) blisters. I'm going to prep better and do another hopefully later this year.
@@RickMartinRUclips Oh definitely! Highly do not recommend. I should probably get moving since I'm signed up for the same half this year!
Great post, great advice 🙏💪🥇🏆
Great enthusiastic encouragement to gradually build up reach and speed!
You very easily skim over the running downhill, though, as if it were the bit to relax from an uphill section.
I find it challenging to be gentle on the knees and to keep my steps technically correct.
Downhill running is the most difficult inclination and I keep my downhill speed typically lower than my uphill speed.
Such a great help..ty for this.
I have my first half marathon in 3 months. I am starting training for it from tomorrow. Thanks for advices !
How did it go
@@bernardomorales3152 I didn't train as much as I wanted but at the end of the day I went for it. I thought I am going to die during half marathon but I managed to push myself. I drank like 3-4 liters of water without pissing. It was a very hot day. surprisingly when I finished it, I didn't feel like I accomplished something. I was glad its over but after couple days when I was thinking about it I felt pride :D
Did my first half marathon in November 2020 in 1:44:41 but I stopped for 25 minutes in total. Today, I completed a half marathon in 1:50:56 with no stopping.
Im guessing your 25 minutes you stopped are not included in the 1:44 time?
@@axelkvarnstrom1826 yeah the 1:44 time was moving time but elapsed was over 2 hours. No stopping at all second time round
@@lukedavis2717 You shouldn't say you finished in 1:44:41, then. You should say 2:09:41
@@TremendousSax true
Never ever stop your watch. Otherwise you are just lying to yourself.
i run almost every day, some weeks maybe 7 times a week, other weeks maybe 4-5 times a week, longer runs on the weekends, im gonna run the skopje half-marathon on october 3rd, my target time is between 1:31h and 1:40h, but i think i can do it better, maybe even under 1:30h, but we will see
btw its stars at 8am lol i cant have breakfast before the event, but its all good because i have trained myself to not eat anything until lunch time (i feel better running on an empty stomach)
Thank you for the tips!!!
awesome back drops, beautiful country
Kinda love that my old manager is in your stock running footage
Happy new year to all of you.
great video, thanks
First half in London in September. Can't wait.
Today did my 1st 21km run so proud of me qfter 8 months of consistency
A question: in your 1/2 plan, when you suggest tempo runs under race pace, how much faster than RP is one looking for? Thank you for any advice!
@GTN could you do a video on how to get back into your training plan if you get behind?
This will be the year 😤 enjoy running love hate relationship 😂 but always wanted to do one. Thanks for the advice. Goal before the year ends, at least minimum 3 events here in Texas.
Good luck David! Let us know how you get on!
Nike Run Club half marathon has 5 days of training. Long run on Sunday, Recovery, Speed, recovery, rest, speed, recovery, rest, Sunday long run and just over and over.
I like it because instead of 3 it’s 5 due to the two recovery runs which are light and easy but you can get more volume in.
Great video - thank you - odd question - the gtn jacket you're wearing in the video - are they available for purchase?😀
I started running in june 2020 because i was stuck at quarentine and feeling absolutly fat
So i decided to go for a run
And it sucked plus because of my asthma i only ran like 200 meters
I had done sports before but had been a couch potato for the last 6 months or so
Since then i have been running almost every week 2-4 times
And now I am thinking of doing an half marathon.
Running has been one of the best decisions i have ever made both phisically and mentally
Thanks for the video
Love your channel
That’s fantastic! How are you doing in your running journey now?
Im training for a half marathon thats in April so I have 9 months to go! Im not a runner but determined to train!
How did it go :)
After following all your plan and tips, yesterday, I ran my first ever half marathon! Honestly, I couldn't follow ALL the training routine and I definately did not want to die in the end, I decided to run in my most comfortable pace (6:30-40 min/km). My aim was to finish the line within 2hrs 30mins and ended up marking 2hrs 34mins with big blisters on my feet while running :( I was quite sad but I was never happy that much once I made through the finishing line. Thank you so much for your help!!! and guys, don't make stupid mistake to not to wear running socks😌 blister was totally my fault running with normal cheap socks because I didn't want to pay extra :((
Well done!
I’m running a half marathon tomorrow and and am going to try to watch how the pros do it.
Very useful for me as I am preparing myself 👍
Glad you found it helpful - good luck!
In about 1 year I plan to do my first half marathon. Today I'll be in a cheerleading group for this year's capital half marathon - the same I'll attend in one year.
Looking forward to my 1st actual HM race💪🙏
I did my best on solo TT half of last year, down to 2:00 in dec from 2:24 in june(my 1st 21.1k distance ).
I did all the suggested tips in the vid👍
Well done on a solo effort. It's so much easier to be your best self when you have a crowd to work off. Either working with a pack or picking people off. Just don't get too keen or frustrated at congestion in the first mile or two
I’m 50, only started running 3 weeks ago. I’m now running 5k nonstop, I’ve done 2 10ks and about to do my 90 minute long run today. I’ve also got a marathon in April.
Did 8 miles today, started running January 2024, I’m 54 years old. Thinking about taking some Pro lessons to improve my technique
Where was this filmed . Those hilly trails are beautiful
Is there a way to get the gtn kit on zwift?
I love this channel
🙏 thanks mam for such a amazing inspiration . Welcome to nepal enjoy treaking.
What happened to the video released this morning on how to select a gym? Appears to have been deleted?
Shouldn't we build up till we reach the half marathon distance for once at least before a race? For the body to get used to it , no ? :)
Can't wait to start training for a half marathon!
Don't wait then, get out there and get started, no time like the present!
Wait for what ? Just put your running shoes on and go for a run.
Hope your training is going well...
I love her presentation style
I'm supposed to run a half marathon by 18.9 is the race day. currently I*m running twice a week (tuesday and sunday): a 3-4 km and a long run (currently 11 km) and on thursday I do strengtning exersices (for the whole body). Is this a good schedule for training for the half marathon or should it be 3 runs a week?
You mention the "half marathon pace" but, esp. in a beginners' video, IMHO you should also explain how to find/guess it.
I see Lanzarote on your videos. Do you also visit Gran Canaria from time to time? I am living here for a while, and I can share with you guys some cool routes 🙌🏼 Happy new year!
We've so far only been to Tenerife and Lanzarote for filming but hope to try Gran Canaria in the future.
@@heatherfell_oly I am a guide on GC, I would love to show you some cool spots on the island 👌🏼feel free to contact me, once you guys visit the island 🙌🏼
@@Lysy.na.Kanarach Very kind, thank you.
Edinburgh half for me in May 2021 (IF it goes ahead!)
It’s a great race! Good luck!
Because i cant find this anywhere i will just ask it here. What happens when you dont finish in time? do you still get the medal or do you not get one?
I’ll be running my first half marathon at an event in 2months… wish me good luck!
Done my first half marathon today was brilliant but did struggle last few k
Nice to see that
Help! I’m about to run my 1st half marathon (21k) and running is not my daily routine/training. I just doing HIT and abs training every workout at the gym. I’m nervous and worried if I can do that on June 19 (5 days from now)
Can you post another video with metric system ❓
During Christmas brake i started running because the swimming pools where i train are closed cuz the virus and running has been awesome and enjoyable. I can run 12km on a chill level right now and am working towards that 21km bc i really want to run that half marathon. Also when i do it i will probably just turned 15 years old (april) and i dont know any other teens who runned 21 km so it really boosts my excitement to do it.
Edit: Crap i just found out i have to be 16 to do a half marathon)
You can run a half marathon at any age. Just not always a competition one.
Im doing my first half marathon in 2 weeks! I’ve jogged about 5 miles about once a month for the last 4 months! And didn’t run for a year before that! And I’m actually not nervous at all! Lol 😮😅❤
Good luck 😂
Do you have a running plan or any program/app recommendations?
I trained for my first half marathon last year following the free plan from Ben Parkes benparkes.com/collections/half-marathon-plans Really liked the training plan and finished it solo in 1:46:15 I'm using a Garmin watch (Forerunner 245) to track all my trainings and it's been a very useful tool.
Hey could you do a video about asthma x
Thanks for the advice 😀👌
Heather - your gloves look so nice and warm, where did you get them?
They're cashmere and very old, been repaired a few times.
Should I take a high speed at the beginning of running?
What’s the gel that she was referring to ?
I always get some sort of fever, sneezing or exhaustion after runs. How can i change this?
So do i not have to do strength training then? Because ive only ever ran but when looking at the half marathon training sheets they stated strength training, but i dobt know what to do or what i have to workout since ive never done them so im confused.
i got 2 weeks left before my first half marathon, and only run 20-30km a week, is it gonna be fine?
Hi Global Triathlon Network team - I have a (pretty long) question about a half-marathon training plan. I started running when Covid hit, and very slowly worked my way up to a 5k. I then skipped almost a year, but this spring I decided to train for a half marathon. I found a 14-week plan that has 5 trainings a week, but I am unable to run 5 times a week. The reason is partially just a busy work schedule, but also I play tennis 1-2 times a week, swim at least once, and do weight training also once a week - plus the ~2 runs. (I've been swimming for ever, and love playing tennis too, so having a really hard time giving them up in exchange for running more per week). I do feel I am getting better at running, and completed all the trainings off of this training plan so far, and planning to do the same for the rest of the weeks, just in pretty much double the time than I was supposed to - so I'm afraid that this just won't be enough. I know most people are super dedicated, and seems like I just can't do that. Is it necessary to do the 3-5 runs a week, or can I still complete a half marathon training the way I train? I don't really have a time a want to run, just finish. Thanks for your help!
Hey! Thanks for your question! This sounds like a good one for #gtncoachescorner hopefully our presenters can give you some good advice! 😊
@@gtn thank you! ☺️
Commenting on this video to force myself to train every week (:
On a nearby track I recently did my longest jog I've ever done. 9 miles (36 laps). :)0
Whats this running gel?
I wish you added a timeline of when to start training.
April 14 2224. I run 6 half marathons this year so far, february and march. Maybe 7. Temperatures 45-65f. Today air temperature was 85f (in Shade), NOON time. Temperature on asphalt 110 or over. I lost breath at 8km. I didn't have problem breathing just not enough O2 in my lungs. So i had 100m walks to recover then again run half mile then walk 100m.... After 4km at 12 km I recovered so I finished my half marathon. My O2 was back. My today's run time 2.30. Not bad considering problems I had.
THIS IS WHAT YOU NEED TEACH US. How to run in any condition. Not running on chilly weather in down jacket. Anybody can do that.
Please can you help me out i am just in class 7th but pretty overweight at 183lbs . I want to run non stop 5k but if I run continuosly for more than 4-5 minutes It pains a lot around the right side of my Belly. I also feel that burning sensation in my chest if I run continuously for 5 minutes
You would be better off walking or swimming and trying to lose weight with eating healthy food. Running puts a lot of pressure on your body and high risk of injury. Don’t run.
Eat low carb and intermittent fasting, check out the brilliant Dr Rob Cywes...
I have 4 very busy days with work (13 hours with commute) 1-hour strength training, 2-hours of dinner/reading/bedtime-prep and 8 hours of sleep. So I really only have Friday, Saturday and Sunday available for running. Should I do just Friday and Sunday? Or is all 3 days in a row okay?
This sounds like a really great question for #gtncoachescorner 🙌
@@gtn thanks!
500 days until my first marathon, I’m soooo nervous already.. as I’ve not started running this period yet… 😅
Why a rest day after the long run day instead of a rest day before the long run day?
110%!!!
I would really appreciate some advice - I started running a year ago for 3 months but then i stopped. I started again 2 months ago and i can run 10k in 1 hour and 15k in 1h 40mins. Im currently 15 years old and im trying to reach a half marathon. Any tips or training plans? Tysm :))
Thanks for the comment! Sounds like a question for #gtncoachescorner 🙌
How much km is 5-6 mile
Can i train on a treadmill?
Just ran first one in 1:37
When should I schedule my long runs?
I do mine on Sundays! Recovery/easy run on Tuesday and Tempo/hill run on Thursday. Give yourself a day or so between runs for cross training or rest.
@@sageandsound Thank You for the reply! Hope you don't mind if I steal your schedule so :D
Tf is a mile
Guys yesterday I signed myself for the half marathon. Do you think I can make it 😅 the run is September the 7
hey! thanks for the comment. Yeah, you can do this, slowly build up to it and believe in yourself! You've got this!