Top 10 tips for running a half marathon | London Daily News

With the weather forecast in London *finally* starting to resemble summer… now is the perfect time to get your running shoes on and get outside. For anyone training for a half marathon or considering signing up, here are some expert tips to keep in mind. 

Alan Morton is a personal trainer and expert tutor at The Fitness Group, specializing in Sports Conditioning and Athletic Performance. He has worked with multiple endurance athletes including marathon, triathletes and 10k runners. Here, Alan shares his top 10 tips for running a half marathon. 

1. No run gets easier – only better

Aim to have structured progression in your training. A very general rule of thumb is a 10% increase of ether time/duration or speed per week. Make sure that every time you are going for a run, aim for it to be just a little harder than the one before.

2. Build your endurance base first

To run a faster more effective half marathon, you must have the distance in your legs. To achieve this, aim to be able to run further than the half marathon at about an 80% race pace tempo. Ideally aiming for at least 16 miles at this pace.

3. Work anaerobically to improve aerobically

To run your best half marathon, you need more than just excellent aerobic fitness. You also need excellent anaerobic fitness. Your maximal sustainable race pace will be linked to your capabilities of working more anaerobically than aerobically.

4. Schedule in the long run to your training

A basic but effective approach is to have three runs per week. One being an LSD (long slow duration) where you are below race pace but look to add more volume to your runs. Run slower for longer.

5. Race Pace Training

One of the three runs should be at race pace – practicing for the event.

6. Make the third run an interval approach

Look to spend 3 – 5 mins at a higher intensity and drop off to recover for a similar volume of time, before repeating a higher than race pace intensity.

7. Do resistance training

You cannot run if you are injured. Running requires lots of strength of the muscular and connective tissues including the bones. To minimise injury and optimise performance, resistance training is essential in any running programme.

8. Do not try anything new on run up to the event

Training is the time to change nutrition or training approaches and experiment! Not the day of the run. Maximise your chances of a good run.

9. Carb loading

Carb loading in the run up is more advanced and is more for those looking to maximise and squeeze the most out of every second, however the basic principle of a larger carbohydrate meal the night before and regular smaller top ups on the day of the event, is still highly recommended.

10. Little and often regarding water

Don’t take large quantities of water in one go. Aim for 5 to 12 ounces of fluids every 15 to 20 minutes. Mark the bottle with timings through the run to keep your water intake regular and small amounts.