That moment when you decide to go for a half marathon.
That moment when you start reading about everything: training programs, food and diet, running shoes, ...
Don´t worry! Here you will find all you need to know.
FOOTWEAR
You need to buy a good pair of sport shoes. You can run with a no-fancy t-shirt or ugly shorts, but the shoes are a different story... Running is a high-impact sport... During the training you will run hundreds of km over your knees and your joints, so you need to protect them.
I am not going to recommend you any brand, just pick one of the best running brands (asics, mizuno, nike, saucony, brooks...) and spend a minimum of 100 euros on it. The shoes are the only investment you need to do apart from the subscription fee for the race (and if you are a girl, you should consider buying also a high-impact sport bra).
Before buying the shoes, learn your foot type(supinated, pronated or neutral). This link can help you, although they usually can help you at the shop.
TRAINING
Don´t get crazy reading a lot of different training, just pick one and go for it.
It is not so important the quantity of runs as it is the QUALITY of each run.
Running 3-4 times a week should be more than enough. The clue is combine 3 kind of races: LONG RUN, SHORT RUN and SPEEDs. Once a week you should do also CORE exercises (push-ups, abs, lower back and legs weight lifting). Believe it or not, these exercises will help you a lot making your body stronger and quicker.
12 weeks training:
SHORT RUNS
Once a week (or twice in case you want to run 4 times a week) go for a 5 km race. You should run faster or equal to the pace you want to get the day of the race. For example, let's say you would like to complete the half marathon under 2 hours (1:59:59), then you should run at 5:40 or 5:30 minutes per kilometer.
Therefore, you should set your target time before starting the training in order to know the pace you need to reach during your short runs.
Don't push yourself hard at the beginning; every week you will get gradual improvements.
LONG RUNS
Once a week go for a long run. This means to run in a comfortable pace without caring about the time, just getting use to be running for a long time. Be relax and run. This training is based in 12 weeks, therefore start running 8 km the first week and adding one extra km every week until you run 16 km(10 mile) which will be in the week 9. 16 km distance will be your longest race (it could be also 14 or 15 km). During the last 2 weeks of the training, your long run should be shorter and your intense workouts should be reduced.
If possible, try to rest the day before a long run.
SPEEDS RUNS
Once a week, start the training with a warm up race of 2 km , later do sprints and finish with a cool down race of another 2 km (very soft race).
SPRINT means running as fast as you can, right after do an active recovery (running very slow for 400 meters) and then repeat the sprint run.
Each week choose one of these 3 sprint training:
6 times*400m
4 times*800m
3 times*1500m
Do all the series (6, 4 or 3 times) with the active recovery in between.
This is the most demanding and exhausting day; that´s why it is advisable to rest the day after the speeds.
The table below could be a good example of a training plan. Anyway, each person should adapt it to its capabilities, over all at the beginning.
LAST WEEK (food & training)
Don't try to train what you did not do before. You cannot gain any more fitness, but you can certainly tire yourself out.
Go for a short run twice a week and that's it. If you feel nervous, go walking but do not over run as your body needs to be rested for the race.
During this week, you should also increment the carbs in all your meals - add a toast to your breakfast, eat pasta a couple of days a week, some rice with the dinner... - helping to build up your energy reserves for race day.
Last half marathon I felt that I was putting on weight because of the carbs I added to my diet, but the day of the race I really noticed the benefits feeling full of energy and beating my personal record.
The day before the race, take pasta for lunch & dinner and drink around 2 liters of water.
THE DAY OF THE RACE
PREPARATION
Breakfast should be exactly the same as what you have eaten before one of your long runs. I usually take some toasts and nuts and keep sipping water up to 30 minutes before the race starts. This should allow you to process everything you have taken in and time to use the bathroom before the race begins.
Don't try new things the day of the race: new power gels, new socks, new shoes, new food...
If you are a man, put some vaseline in your nipples or use Band-Aids to prevent bloody nipples.
THE RACE
Try to start the race running a bit slower than your target pace and little by little speeding up.
You have trained for 21 km, of course you will feel full of energy, strong and rested during the first kms.
The problem with going out too fast is that you'll burn through a lot of your stored energy early in the race and your legs will feel fatigued much sooner. Therefore, try to start your half marathon at a comfortable pace. If you're ahead of your goal pace, slow down. It's not too late to make pace corrections after just 1 km.
Try to drink in all the stations even if you are not thirsty.
At some point during the race, your body will want to give up. At that moment, you will need to make the mind run the body: focus on the environment, people cheering up, the music... keep your mind busy! And over all... enjoy the day!
USEFUL RESOURCES
Below some additional tips to get mentally prepared for the race, to avoid some mistakes and the post-race recommendations: