How to run a faster half marathon time with these 8 half marathon preparation tips and tricks
Video taken from the channel: Kalclash Fitness V
Half Marathon Training Made Easy
Video taken from the channel: Endurance Hour
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Video taken from the channel: Aja Dang
The key to successful half marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time.If you want to just go out and try to complete the 13.1 mile distance and get to the finish line to earn your medal you could be ready in a matter of weeks. If you are focusing more on a specific race time you have to be a bit more strategic and it can take anywhere from 8 to 16 weeks.The length of time it will take to train for a half marathon varies widely between runners. Some runners may take just a couple of months to fine tune their runs for the distance.
Others may take up to a year to build up enough experience to complete 13.1 miles.There’s no hard and fast rule about how long it takes to complete a half marathon as it’s completely dependent on individual fitness levels. However, according to Runner’s World, it takes UK runners an average time of 2 hours 2 minutes and 43 seconds.
“I’m running my first half marathon. How can I estimate my half marathon time?” Finishing times for most half marathons (13.1 miles) range from a little over an hour for elite runners to 3+ hours for slower runners or walkers.To reduce your risk of injury and build enough muscular endurance for race day, experts suggest training for at least six months.Do you want to train for your first marathon but have no idea where to start?
Running coach Neely Gracey offers some tips and guidelines for runners looking to tackle their first 26.2. Completing.It takes about two hours on average to finish if you are in good shape, and you could spend months preparing for your first race. Here’s the good news: half marathons are not that hard.
In fact, they are considerably easier than a full marathon at 26.2 miles.Training for a marathon takes a lot of time, patience, and dedication. Does it take a year to train for a marathon?
No, but it took me a year. With no professional training, and just starting from the bottom, today I share what this year of marathon training did to my body, mind, and spirit. How long does it take a beginner to train for a marathon?Training for a half marathon takes several months, so pick a race far enough into the future that you’ll have time to get fully prepared.
If you’re a beginner, plan to train for 20 weeks before racing. If you’re an intermediate runner, give yourself 16 weeks. If.
Staying in shape physically and mentally is slowly becoming a necessity rather than a choice. Both men and women are focused on keeping in both good physical and mental shape. As humans, we all have an inner want or desire to be physically attractive, have a nice physique, and be in overall good health. There are many ways by which one can move towards optimum health and walking is a great way.Runners Rejoice!
We have TWO new training plans: She RUNS Half Marathon Training Plan and She RUNS Marathon Training Plan. You may be thinking well, you already have a runner plan. Yes, our She Sweats 12-Week Run Builder is a very popular plan but it is geared more towards those not training for a particular race but Read On →.
I explain how to build an aerobic base by starting your training plan with running slow and lower mileage. Subscribe for future content on my half marathon training and health and fitness: https.For those of you looking at a time over 100 minutes then the goal is to develop the strength and endurance to go the distance, therefore long run training pace can be as fast as half marathon.Is it possible to run a half marathon on minimal training?
One writer learns how to put mind over matter for 21 kilometres I am not a sporty person. Physical Education lessons at school were ritualised torture for someone as unblessed with the powers of coordination as myself.
List of related literature:
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| from Advanced Marathoning |
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| from Marathon: The Ultimate Training Guide |
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| from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from Advanced Marathoning |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Racing Weight: How to Get Lean for Peak Performance |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
67 comments
Did they talk to you about shin splints? It’s something to think about when you aren’t a long distance runner and you want to start, because if you have shin pain and you keep running on it, the sudden high volume running can actually fracture your tibia. Idk it may not be a serious priority for you guys especially because I’m sure you have a lot to think about already. Just a heads up ☺️
Lol. 8 ads in this video alone. Someone is trying to get paid…
two words. FOAM ROLLER. Roll yourself out before and after a run for 5 mins and warm up. it will be much easier.
It’s awesome to see your boyfriend running with you! A team really does help when training and very motivational.
I did a sub 40 minute 10 km last year, so this year, in addition to upping the number of tris I’m doing, I’m also targeting a 90 minute half. Very excited.
Nike has historically had the worst running shoes. Every coach I have ever had would tell us to stay away from Nike running shoes. Hopefully they are trying to improve them. Remember to replace your shoes every 300-400 miles too!
Nice advice, I went sub 1.20 a few weeks ago but about to race a half this morning on Blackpool prom in very strong winds coming off the sea, not sure if I’ll manage sub 1.30 lol
I’m a new subscriber and I’m so happy that you’re starting this new journey. I used to run and am hoping to pick it back up again, so I’m excited to follow along. Who knows maybe I’ll register for a half marathon to work towards as well!
I love following your journey!!! When I started running (back in the day), I also remember having side pain. For me, what always seemed to help was “breathing it out”, which for me means that I would try to increase the amount of air inhaled and make my breaths deeper. This seemed to always help me get through the pain. For running, taking deep breaths is key. Also, for us women, sometimes sports bras are too tight, so sometimes I totally pull on the front of the sports bra out, so that I can take a couple of deep breaths, which also helps me keep going. I hate not having enough support when running, but at the same time, your bra can be your worst enemy when you feel like it is restricting breathing! Looking forward to following you on your journey!
After watching 5 minutes if this, I looked when my scheduled half marathon is and bought a plan.
you are SO inspiring. I’m not a runner at all either, running 1 mile is pushing it. But you make me feel like I could run a half marathon!
I was training for my first marathon utilizing this marathon training “Zοrοtοn Axy” (Google it). This book has a fantastic training schedule and idea. I undoubtedly suggest this for any person wishing to run their first marathon. I have been running 5ks, 10k and half marathons and made a decision to make the following big step to the marathon..
So make sure you stretch before and after your runs, hydrate, have proper running shoes and work on your running form and that should help with the side pains. Good luck
I completed the Monumental half marathon in Indianapolis, Indiana in November 2019 in 1:29:39. Goal was to break 90 minutes. Was a lot of fun but I think that was probably harder in some ways than completing my 70.3 Muncie Ironman race.
For me, I got rid of side pain by learning how to breathe properly. Deeper, belly breaths timed to my steps (usually 2 steps inhale and 2/3 steps exhale). Hydration all day is also helpful.
Wow… Stop me if I’m wrong but you completely mixed up speed sessions and tempo sessions. 6x1k, 5x1m or 4x2k (which you include in your speed sessions) are all sessions where the rep times are gonna be from 4 to 8 minutes. This is NOT speed sessions, these are typical threshold sessions.
Imho, anything above 400m per rep should not be considered as a speed session.
Also, 10 miles at 4’13/k leads to a time of around 1:08, not 1:01…
Side pain / stitch in your sides = this usually means you are dehydrated or not getting enough oxygen. slowing your pace and taking deeper breaths will help.
Probably on here already, but generally there are water stations along the course, and the cups are paper (at least in my experience) kinda like the bathroom cups you can buy
Nike needs to make their app compatible with Samsung Watches or Fitbits!
I love how “this video is sponsored by nike” is right at the end of the video
I have a fanny pack with two 8oz bottles attached to it.. I got it from amazon it worked very well
Go girl!! Ran 2 half marathons last year, running the NYC Half next month. It seems soooo hard but it’s so rewarding to push ourselves like that. GOOOO AJA
My intended pb is 1:40. My current pb is 1:43:58. I’m running a half marathon in 3 weeks.
Consider ice baths post long runs. You can do a search to see tips about them. We prefer to sit in about four inches of cold water and then add a bag of ice from the convince store versus stepping into ice water. Wear a hat and drink hot tea to help mentally take it for 10-15 mins. Helps quicker healing and likely other benefits. Professional athletes use ice baths to speed recovery. Enjoy the journey!
When I get side stitches, I raise the arm on the same side as the stitch and take slightly deeper breathes… I find that it stretches the muscles out, especially after running in the same “form.” Weight training is great for long distance running! Try dynamic stretches before going for your run as well to warm up. TSN also posted a great mini-series on youtube by Greg Wells on the science of running, which covers a lot of the basicsthe technique episode covers a lot f the basics: https://www.youtube.com/watch?v=fuLn0LNLM5w&list=PL6ndzuHRRemAo7RqZthDr69-6Z0F31jjs&index=3 but lots of good info in the whole series overall.
I have heard that some phone arm bands or wristbands can affect the accuracy of the app when recording the distance and/or pace. I think this used to be true in the past for the NRC app, but I’m not sure if thats still the case anymore. Does anyone know?
thanks for the video guys, great help, trying to nail my IM70.3 Jönköping Sweden this summer.. quick question about tempo run…approx 90% of HR? thats like z5 right? did I heard right!?
8:15 You can go longer than 60 minutes without nutrition. I believe that, on average, people can store 2000 kcal of glycogen between the liver and muscles. And the rule of thumb is that you use up about 100 kcal per mile when you run. So, in theory, you could go for about 20 miles or 32 km i.e. longer than a half marathon. (That’s also why people “hit the wall” around mile 20-22 of the marathon if they don’t fuel appropriately as they run out of stored glycogen.)
I’d still get energy drink at the aid stations, though.��
I don’t bring water when I run long distance. I drink long before and after. On my half marathons, volunteers offer cups of water or gatorade in paper cups at stations every couple miles and have trashes near by so we don’t litter everywhere. Keep more water in the car, but they will probably have more water at the finish line. Have fun and Enjoy the Journey <3 <3 <3
just ran my first 13.1 in October I dehydrate easily and get bad headaches if I don’t stay hydrated, so I brought salt pills and a vest for carrying water. The vest I got was from amazon, it was great! It had front pockets for the salt pills, Gu chews, gels, my phone, and then it had a straw for the water to drink from the bladder. Best investment ever for a long run, seriously! I’ve tried the fanny pack/belt style for water but I didn’t like how it would bounce on my hips. I didn’t notice the water vest/backpack.
Senita Athletics is also really awesome for having pockets on the side of the pants that don’t pull your pants down, it’s all I ever wear anymore. They also have bras that have a pocket on the back if you want to put your phone back there. They’re also affordable and great quality, I wear my phone in them on my shorter runs or if I’m at the gym.
My goal for my HM is sub 2:00:00 and I’m making huge improvements towards that goal with the plan kalclash has given me. I’m beginning to enjoy running rather than just putting in “junk” miles until I get injured and am forced to rest. The plan I’m on now is working fantastic.:)
ooooof nike is wildly unethical please don’t buy their stuff!
What would you suggest is the youngest age to do your first half? Is 15 okay?
Side stitches are usually from shallow breathing! Try taking deep, full breaths so more oxygen can flow through your body. If you eat or drink a lot before a run your lungs have less room to expand, this causes you to cramp up too.
How is this video specific to running a HM sub 90?! Throwing out the avg pace and giving some advice on fueling, that’s it?! I am sorry, this is a misleading title at best, clickbait at worst. Not coming back to this channel.
I stop and walk a little at the water station. Side pain I push my side with my hand and breath and run through it. It will usually subside
Woah! This video is exactly what I needed! I’ve just started training for a half marathon. Thank you so much Aja!
♥️♥️♥️ you’re the best! Thank you for all the content you create.
Sub 90 is easy if you’ve been running a couple of years and do about 25mpw and have a small amount of natural talent. Sub 80, now that’s a tough nut to crack
Loved this ��
I am really out of shape and wanted to take up running to get back into shape since its a great activity i can do with my dog, so this video was very inspiring ❤️�� and I an not a high intense active person, i am a chill yoga person. So this video was something that that just really motivated, so Thank you ❤️��
My PB in 5 k is 18:50, 10 k is 39:01, 21 k is 1:24:45; 42 k is 3:23.
Great video.
I recommend a running pouch which can fit most phones and you clip around your waist. I use the Sport2People from Amazon which was about $20. Worked fined for my half marathon. It also can hold your gels and any snacks. I found I got hungry and low energy and used 3 gels for my half marathon. The water situation varies at each race. The race should have on their website a map of the route and exact locations for port-or-potties and water stations. They usually give you water in a small paper cup and you throw them away at a trash can there. I used a small handheld water bottle because I’m a thirsty runner and would refill that water bottle at the stations. Make sure you train with all accessories before the race! And pay attention to what mile and time during your runs your may feel pain, hunger, or thirst. Use your local running store as a resource! And I recommend joining half marathon runners on social media as they often share tips! Good luck! Happy running!
What helped me with side pain is upping my potassium intake. Might not help everyone but I know that it seemed to help me
Very good Job on the Filmmaking Side of things:D I am so pleased to watch your videos! Also the content is on point and exactly what I expected from the title.
I seriously doubt that you can aim for a 90 minutes HM if you start your 8-12 weeks training with “long runs” of 60 minutes. That seems ridiculously low. I do long runs of 120-150 minutes not even in the 8 weeks prep period before the race. What are your thoughts behind this?
Try controlling your breathing when you get side pain. Try taking 10 breaths in through your nose and out through your mouth (slow and controlled) while you’re running. Good luck!
good video. I love seeing people training for their first race, or first race of a new distance! I have some training videos on my channel you might find helpful. Good luck!
1. You may really enjoy running in Santa Monica (Ocean Ave / running path) on weekend mornings. It’s beautiful and motivating. I used to live there and it’s a great vibe. Follow your run with a stop at the farmers’ market if you’re there on a Saturday for freshly squeezed orange juice.
2. The water stations don’t give out water bottles, but rather have tables of paper Dixie cups with water / Gatorade. You could carry your own water with a Fuel Belt, if you prefer.
3. To carry your phone, check out Arm Pocket. They’re the most comfortable armbands on the market, and they have room for keys, cards, gels, etc.
4. I think Balega hidden comfort socks are the best. I only run in those.
5. Good luck with your training! Prevent injuries by warming up before you run (don’t just wake up and go) and foam roll sore/sensitive spots.
Without any special preparation I am able to do HM in 1h 59min. For sure 90min is huge step up from there. Cheers to all who can do it. I shall stay with my <2h for the time being. Running for fitness is enough for me 😉
I completely switched from Nike to Asics when I started my half marathon. Nike’s were just really bad for my knee and I have overpronation which meant I actually really need stability as much as cushioning. I love Nike shoe designs and colours but unfortunately they are horrible for running or even long period of walking for me. The Nike store assistants even said the same thing and told me either I keep running in them and force myself to get used to it or go for another brand.
Love It If We Made It by The 1975 ‼️ I could literally listen to this on repeat while running
The best thing for any side pain or discomfort is to do ab workouts every day plus stretching before a run. I would also do some crunches before a run. Im glad you got two pair of running shoes. Once you start to increase your mileage those shoes will just wear out. I would not use those red shoes anymore at least for running. They might look good but are really worn out. You might consider buying a new pair of running shoes two weeks before the race. Good luck. I ran track and cross country in high school and the university. When I was in high school, our first training run was a brutal six miles run. Thats what I thought until day two.
I highly recommend the Bone Collection Running Armband Phone Holder, Lightweight Sports Cell Phone Arm Band.
I love that you don’t need to take your phone out of its case! It’s light weight and fits to your arm well.
Running my first half in 2 weeks in Disney World and can’t wait! I enjoy running but have never done a race more than a 10k and wanted this to be a goal for turning 30. I will say that you HAVE to focus on recovery just as much as the miles you need to run during training. If you can, do physical therapy when the mileage gets longer, get a foam roller if you don’t have one yet, ice or do cryotherapy regularly, get a good stretching and warm up/cool down routine for every run. If your knees or other parts of your legs/feet are hurting you, truly look at different sneakers/get a professional’s opinion from a running store. You can stay with Nike but see what shoe or Nike shoe version may be bestI loved my Nike’s but found that more than 7 miles I needed something different and got Brooks. I always ran regularly and would run 6 or 7 miles at once on the weekends when not training or planning on doing the half but my half training has given me regular hip flexor pain, my knees feel pain that I’ve never felt before, and my muscles just ache in ways I’ve never known. Proper recovery, nutrition, and fitness maintenance (weight training, runner specific exercises, etc.) is so unbelievably necessary during the training journey even just for a half!! Best of luck to you and can’t wait to see this journey of yours!!
i like to use a running belt to hold my things (ex. phone, keys, id, some cash) bc i found that the arm band can get heavy and it’s more comfortable to have it around my waist. they have some on amazon to choose from and i got mine from there too.
also for the water situation: in the runs i’ve done they pass out paper or plastic cups with water in them. if you want to bring your own water they do have running belts that come with mini water bottles. i was thinking of looking into those for when i train. if you want to see what the water situation would be like during the race, i would suggest looking up a course map. in a lot of runs they provide a map of where you’ll be running, the mile/km markers, water stations, bathrooms, first aid, etc.
so excited to follow along on your running journey!!:))
Aja one way to stretch your shins is to draw ABC’s uppercase and lowercase with your toes. Like point your toes and do it on each foot. By the time you do uppercase and lowercase, your shins will feel better
I couldn’t go 6:47/mile if you threw me out of an airplane. ��. I’m shooting for a 2:30 half marathon in November, but I’ll be happy to just finish running.
You guys are running great in these videos but I really would like to see you running like this after 20k ��
I love your story regarding Dave Ramsey. You are so awesome. Your debt free scream is motivation through BS2
Wow a 90mins HM, it’s really awesome to see people doing this. And here I am with my fat bum still trying to clock a 35mins 5k.
It would be awesome if you could help Nike become more eco-friendly in regards to the water situation. They are partnering with you bc they know you reach a particular audience. If they know enough ppl care about this issue they should be willing to change it. There are definitely better options than using Dixie cups and having everyone just throw them on the ground. Nike, it’s time for you to shift your mindset and practice on this. We’re watching!
If you run you are a runner ��. We all started somewhere keep with it you might end up up loving it. Pretty soon you won’t even need music. #movingmeditation
I’m surprised nutrition didn’t come into play. The discussion is good but it feels like it’s too generic.
Side pain don’t eat too much before running, stay hydrated, breathe!!!! And know your pace.
Got one in 2 weeks, perfect ���� Goal was 1h30, but can’t hold that pace yet… 1h40 to 1h35 would be great ��
My fastest half so far (I’ve been focused more on cycling since then) was 1:28:59.6 in Fall of 2009 at the Army Run Half Marathon in Ottawa, ON, Canada. I’ve been running more lately, though, and this video has me wondering if I’ve got another one in me!:)