I've run quite a few half marathons, some went well, others not so much. Common to all was my effort to prepare optimally. I've found many tips online – and there are plenty. But many are similar. However, I think there are 3 tips I've never received – but find very useful. I don't think you should miss out on them.
1. Follow Your Body – Not a Pacer!
Pacers aim to maintain a steady pace throughout the race. This ensures a specific finish time if you stay behind them.
However, pacers keep the same speed throughout. It's not always good to run the same speed uphill and downhill.
Listen more to your body. If you reach a downhill, you might push a bit more. Conversely, on inclines, ease off the gas to safely overcome them.
This way, you conserve energy for a decisive final sprint.
2. Smile
Okay, this sounds odd, but a study from Ulster University suggests smiling affects how we run. Researchers had 24 runners do six-minute intervals while smiling, frowning, or relaxing. Results showed runners used less oxygen and found running easier when smiling compared to frowning (Brick et al., 2018).
It's worth noting the effect was greatest at high intensity and not equally clear for all participants - but results suggest a smile can make a difference.
When world-class marathoner Eliud Kipchoge ran a marathon in Vienna in 1 hour 59 minutes and 40 seconds (!!), he was seen smiling several times. Maybe it wasn't just for show - it might have helped his running economy.
So smile at your surroundings. Use the crowd's energy. Running a half marathon is a celebration. Enjoy it.
3. It's Okay to Be Hard
A rule of thumb is it shouldn't be too hard the first 10 kilometers. You should feel surplus the first 10 km. It's also better to have some energy left for the end, so conserve your strength. Run a 'negative split', where the first half is slightly slower than the second.
That said, a half marathon can be hard. Accept it's hard. Remind yourself when it gets tough, this is what you've trained for. You've prepared your body for this performance. You can do it. Welcome the pain, then ask it to sit at the back. It's your race. You're in control.
With these three tips, I hope you have the world's best run! You're awesome. You've trained for a long time, and now it's time to reap the rewards.
Happy running!
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Source:
Brick, N.E., McElhinney, M.J. & Metcalfe, R.S. (2018). The effects of facial expression and relaxation cues on movement economy, physiological, and perceptual responses during running. Psychology of Sport and Exercise.
