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Tips to run a FASTER Half Marathon
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- Опубликовано: 14 авг 2024
- I'm not even talking about consistency. Consistency is the minimum requirement for improvement over any distance. When I say tips to run a faster half marathon I mean exactly the tips that I credit with improving my performance hugely over the course of 4 years from 1:25 to 1:16.
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Biggest thing for me not just to improve my HM but all my running was to get comfortable being uncomfortable. Whenever the going would get tough I would slow down or stop. Joining a running club helped, when we went out on groups I was almost scared to stop as I didn't want to ruin others runs hahaha. Eventually, I got used to running through the pain and discomfort and my fitness increased massively.
I used to run my Half Marathon at slightly below 4 hours.. Now my PB was at 2hr 55 minutes.. My weight was 175kg & I managed to reduce it to 103kg.. I'll be running another Half Marathon event in just over a week.. Another PB hopefully..
I am 66 and only been running 3 years now. Getting a proper running coach has been my best investment in terms of motivation, reducing injury and getting my pacing right. My 10k PB is 53m 10sec and My marathon PB is currently just under 4h 30min!
Another great video. I am currently training to run a half in 1h50 as a 48 year old woman. These are great tips. As always you have sound advice
I've lifted weights for over 15 years and have done gran fondos for 7. Now I'm doing my first half marathon in 2 months. I've never stopped working out and I think it's kept my joints and muscles in good shape. Ive always appreciated the benefit of cardio and weight training combined
Amen 🙏🏽
Just finished a 5km in Regent’s Park. Building up for a half marathon. I love your videos. You guys are great. Run for life ☺️
Thanks for the HM tips, especially since today is my birthday! 46 today!
Ran my first 5k in 10 years on October 9th (27:31), Ran my first 10km ever on January 8th (57:56 - left knee injury, Covid 19, and respiratory infection cost me 5 out of last 7 weeks of training for this race)
And in one month, Feb 26th, I'll be running my first HM. I'm hoping for a time around 2hours and 7 to 8 minutes. Right now I'm mainly doing the aerobic base building runs, especially on the long run. I'm mixing in a little bit of tempo running for my early runs in the week. Not advanced yet for interval/speed work. Also, don't have a track or regular place to do that type of running.
Going to start incorporating gells soon. Especially during the last three long runs of 14km, 16km, and 18km before race day. Find out what works and what doesn't. Have a good race Ben! Look forward to the video!
Just signed up for Queen Elizabeth Park half marathon in March across country. Haven't run the distance in 20 years. Over 430 metres of elevation. Probably bitten off more than I can tackle. Thanks for the tips Ben. Very timely. My goal is just to finish. Not worried about the time. 👍😇
Always enjoyed your channel and approach to running for life. Learning plenty from it. Keep it up. Cheers.
Love all the family and individual models/actors you hired for this video! You do a great job at remembering all their names too ;-) Great video and feedback Ben!
Great tips Ben. Looking to break the 90 minute barrier in March. Just done 2 x 3.5m with 3 min active recovery at about 6.40mm. One tip I would suggest is. Hydration the day before a long run and eat well the day before to fuel the long runs. Also I find the lighter I am the quicker I can run. However diets and nutrition is individual.
Wow. Your introduction is the reason for my most recent decision a few months into 2023. I signed up for two full marathons this year at the end of last year to save money and have been dreading all the training because it's been so taxing on my family and other personal aspect of my life. After this year, I will be only running half marathons and shorter races from now on.
The half is just such a great distance, I like to call it the perfect blend of intensity and endurance. And during the spring/summer/fall, I often run a 20+ KM every weekend long run to get in that nice 2 hour sustained run week in week out. As for shoes, I got a pair of Alphafly of Xmas, broke them in on new year's day park run, and destroyed my old man PB by 34secs. Which was achieved 6 weeks prior in my Endo Speeds during effectively a maintenance block. I'm a high cadence runner, and I found the extra stride length the Alphafly naturally imparts was like free speed for me. Here's hoping I don't experience issues later in my marathon block when I test out the Alphafly in my longer runs near the end up my current marathon block.
Great content, simple info that alot of runners don't think about.
Great tips. This is exactly what I'm trying to do right now! Good luck with your half-marathons on Sunday! (I'm doing one on Sunday too, but just a training run around town.)
As someone about to kick off a new training block for HM, this was a good reminder. It’s a great distance for all the reasons yourself and others have commented. This time around my approach will be more mileage, while still getting in the quality workouts. I feel confident that if I can consistently put in 80k weeks instead of 50-60k, that alone will be enough that I can break the 1:40 mark I’ve been targeting my last couple attempts. Otherwise, my week doesn’t look much different than marathon training, maybe just a few shorter sharper sessions in there that I might not include in marathon training.
Very helpful video, thank you for sharing!
Thanks, this is excellent! (I've gone from 2:08 to 1:41 over 4 years. In the past year from 1:57 to 1:48 to 1:41.)
Great timing for this video, in the middle of week 3 of a training plan (taken from an earlier video) for London Landmarks Half. Cheers Ben
Perfect timing! I have 2 half's coming up in February. One is in Memphis, TN and the other in Greenville, MS
Hey I live 10 mins from memphis. I’m running Little Rock half March 6th
I live this video. My favourite race distance by far. I think I have ran 23/24 half’s not including ones part of a 70.3 ! I will always love a half race
It’s the best isn’t it! I love the challenge of a marathon but half is my fave distance to train for. Marathon is so hard to train well for!!
This is one of the best information video you’ve done. Brilliant!! Really enjoyed this one
I'd have to say a significant focus on leg mobility, stretching, has helped me increase pace. My stride length increases dramatically when speeding up, and previously I've injured myself attempting speed sessions. As an old fart im still getting faster and generally managing to be consistent. 16 days to my next half, attempting to squeeze under my 32 yr old PB of 1:43.....
Thanks so much! I was actually so unsure about the video and whether it was good enough but the feedback has been so nice so it seems to have helped. Phew 😂
YES I AGREE WE ARE IN THIS GAME FOR LIFE.
I went from 1:53 - 1:30 in just less than two years in a HM and the biggest things for me have to be just consistency, sensibly building milage and committing to speed sessions.
I'd also say getting out and doing shorter races and getting used to being in that race environment and learning how you react to being in a race.
Really like that push-pull LT explanation mate!
Thank you, kind sir! No idea who I magpied it from but I liked it too 😂
Great video. I wish I knew this when I first started running half Marathons. It would have saved a lot of disappointment and frustration. Also love the little jokes you throw in every now and again, like the weight lifting guy!
Good luck for Sunday! Race hard 💪💪💪💪
There's always another wave..... thanks Ben for the advice
Thank you for the tips Ben!
All good! Thanks Bret 😊
Good video Ben! Yes, you can take your training to the point where you can do at a half marathon at will. As you preach: consistency and building up a solid base can allow one to be able to jump into a half marathon at will. However, I am finding that as I get older, it gets a little harder to maintain.
I think back at some of the "best" half marathons I've done and most of them include building up and respecting the distance. One of the best predictors of marathon success is having a higher mileage base. Someone running say 60 miles per week probably has more endurance than someone running 25 - 30 (with all other things being equal). I also think longer intervals run at HM pace are key (like 5 x 1 mile at HM pace with 1 minute easy between reps).
The half is still a challenging distance and when it goes "bad" -- it can be awful. Thanks for the tips Ben!
i ran a 10minute pb by increasing my mileage by 35 miles / week for 8 weeks (and prior to that increased by 15 more for 6 weeks) compared to what I would race on. I only did aerobic stuff and intervals at 5k or faster pace. never threshold or tempo stuff. most ppl aren't doing enough mileage to tap into their potential imo. 130 to 120
Great tips! Although as a Yorkshireman I must disavow expensive trainers 😂.
On a serious note increasing volume and adding in some running focused weight training has helped me hugely in the past few months.
Informative and educational, thanks for sharing 🙏
Great video Ben
UR AWESOME BRO
Love it 💪🏽
These days (being 55 !) I am finding I am better off focusing on doing mainly aerobic training (i.e. slower than race pace) with more volume/mileage as opposed to lots of those "all out" or "VO2 Max" type sessions I did loads of when younger. That's not the say the latter is not useful/needed but over doing them just increases injury risk for me these days. I always tend to think training to run your best in road races from 5K to marathon isn't much different fundamentally. Just bit more focus on longer runs and bit more mileage for the longer races. For a half I tended to treat it as either a long 10K (as the pace does not drop off hugely) or a test of marathon training in the build up to one. Not sure have ever trained specifically for a HM but it is a nice distance as you say.
As an absolute noob to the distance, with a definite lack of faith in my own endurance capabilities I ran my last two HM with an intentional negative split, but I want to run my next one with even splits, more like how I would approach a 10K. I know I need to build a solid aerobic base then focus on speed endurance work.
I've not got another Half booked in for this year yet, but I'm going to see what's about in the third or fourth quarter.
Love your videos! I want to see you and Ben Parkes race in a marathon! RUclips clash!!! :)
Great tips, thanks! I'm struggling to get faster than 1 hr 52 for a HM but I'm ever hopeful. I'm trying to do more strength training and cross training at the moment to mix things up a bit. Hoping that gives me a boost. Or else I will just have to fork out for the expensive shoes, lol.
Can you make a video on taper last 10 days before a race, please?
""See this lovely family here planning their season"" 😅👏👏👏
How about becoming FAT ADAPTED ( training your body to become more efficient at burning fat as a fuel source). This requires PATIENCE AND KNOWLEDGE. THE MORE CARBS YOU EAT THE MORE YOU WILL NEED THEM. THE LESS YOU CONSUME THE BETTER YOU BECOME AT BURNING FAT AS AN ENERGY SOURCE. 1 gram of sugar (carbs) yields 4 cal. Of energy. 1 gram of fat yields 9 cal. of energy.
I wrote a response to this and it got deleted by mistake!! 🤦🏻♂️ anyway, what I said was that it’s a fascinating debate with good evidence on either side and ultimately it all seems to boil down to personal preference. Beta Oxidation is an efficient and energy rich process but it takes time that you may not have during a race. Carb energy is much more readily available and although a messier process, I wouldn’t be without it. We did a lot of work on the pro’s and cons of it all at uni and ultimately, for me, the use of fats and no carbs in races just doesn’t stack up. It’s just my opinion though. I eat carbs to have the energy to train and race. You can get away with fasted rides/runs and try to fat adapt but to be honest, you’re still fat adapting when you’re zone 2 training anyway (regardless of whether you eat carbs or not). But when you do eat carbs you have the faster energy source there IF you need it (for example I was regularly in zone 3 and above in an ultra and if I was just relying on fat stores I would have DNF’d). No amount of fat adapting can stop you from bonking if you’re on a run or ride and you need more energy than the slow process of beta oxidation can provide. Carbs give you a good chance to avoid it. As I say, it’s just my opinion and I wish anyone who does it a different way to me the best of luck! It’s all just about what you like doing I guess 😊👍🏻
Put your shoes on!
Give it a go!!
You got me thinking about fueling. When training, I intentionally don’t take anything for runs under 24km, to make my body adapt. But, I have never raced a half marathon. Do you think that fueling is necessary if one runs a 1:30 half marathon?
Also, I have reduced my intake of gels and I bring medjoul dates along. So, I eat one date every 6km and maybe one gel as an alternative and wait 12km until next fueling. It feels healthier and is easier to digest. Similarly, if my wife bikes with me, than she carries bananas on the bike for me.
Honest answer is that fuelling is not necessary for a half but I would recommend it. I’ve done a half with and without fuel and I can confidently say that I felt better with. And then there’s the psychological peace of mind that comes with having the extra energy if you need it 😊
Very informative video! You mentioned about the asics gel nimbus. I’m thinking about hetting them. How did they feel on a long run?
They feel amazing, Eric but we’re all a bit different so may not feel the same for you. I love them though 😊
Where were you when I was at school? Oh yeah probably at school! Hope you are mentoring.
hope you're inlcuding a long sleeve in the new merch :D
Great vid i would love to have faster shoes BUT being a overpronator super carbon shoes just don't work in fact they can cause injury if you are not a neutral runner in my case ankle and shin issues, Tried endorphin speed 2, and asics edge both don't work for me. Mind you my PB for 1/2 was 1.28hr that was 20 years ago Sunday Farnborough was 1.50hr. I run in brooks GTS21 would love a lighter shoe but can't find one for the pronator with ankle support, kayanos are the same as brooks to be honest. Good luck on the half
Great advice, thanks for the tips. I’ll have my first ever half marathon down in Bangkok planned for the 6th of March. I usually do 60% of my aerobic work on the bike and swim and just do 3 runs a week. Usually, The last 20% of the Long run at target race pace, a track speed/tempo session and an easy indoor run. What race strategy would you recommend? For 10k’s I like to have an even pace throughout and full gas at the end if there is something left in the tank. Hope to see you guys around Thailand. Cheers
On Sunday I course PBed Auckland HM by 3 min 1:32:23 and 2nd age group 55-59. I'm 58. I agree with you but I was actually training for my 1st 50km Ultra in 3 weeks time which has now been canceled. Glad I pushed my HM now. I kept my speed work in like you said tempos and VO2 but I also increased my km with running long on Sat followed by 1hr on Sunday. Was it the double up where normally I had a rest day after a long run. Not sure exactly or was it I finally had a few 70km weeks and one week at 88km just 2 weeks before the HM. If only I tapered more and not just a 1 week taper the week of the race?
Hi, I just wanted to ask, what shoe would you recommend for an 8.30 min runner for half marathon. I use hoka Clifton 8 in my training run but was thinking of a carbon shoe but not sure which one to use. Appreciate the help.
Can I guess without watching? My guess is train consistently 👍🏼
Ben you look 🥵 will send you the 4 degrees I have now 🥶 😂
I’m preparing for HM with 1300 meters of elevation. I think I need to get used to run uphill and run uphill as much as I can but when I run my long slow runs my heart rate is very high because of the hills, so they aren’t easy as they should be. Should I walk? I don’t know how exactly train for this race. Any tips?
I have 3 months until the race.
Do hill reps to get the uphill stimuli. Run easy on the flat. Run the longrun on the hills simular to the race.
What's everyone think about cross training?
Big fan! It’s the topic of an upcoming video!! Absolutely essential for low mileage athletes like myself 💪🏻😊
@@ThisMessyHappy seems like a smart way to get more base zone work while mitigating chances of injury
When you say run fast 80% of the time do you mean 80% of total distance, time, or training sessions?
It will usually end up being similar whichever metric you use. And it’s not run fast it’s run slow for 80%!! Don’t run fast for 80%!! 🤯
Helmet?
Wondering if Mary had anything to do with editing this video. 😂
Ha ha 💪🏻💪🏻
Mary needs a bike helmet
I used to run all the time. I looked like an aushwitz survivor. And I would always wonder why I couldn't get a girlfriend.
If you was 109 years old and you ran a half marathon ever single day since you was born you would have ran less than 40,000
On some days I did 2 😉😂
Why do runners use energy gels, they sound disgusting 🤢 couldn’t you just use sugar cubes or honey and add electrolytes in your water? I imagine this would be far more “agreeable” with most stomachs….