I've run several half marathons, some went well, others not so much. Common to all was the effort to prepare optimally. I've found many good tips online – and there are indeed many. However, many are quite similar. Yet, I believe there are 3 tips I've never gotten – but find VERY useful. I don't want you to miss out.
1. Follow Your Own Body – Not a Pacer!
Pacers maintain a consistent pace throughout the race, ensuring a set finish time as long as you stay with them.
The downside is the constant speed, regardless of uphill or downhill terrain.
Listen to your body. If you hit a downhill, take advantage and speed up. Conversely, on inclines, ease off to conserve energy.
Manage your energy to unleash a decisive sprint at the end.
2. Smile
Sounds odd, but research from Ulster University and Swansea University shows runners who smile use less oxygen, improve running efficiency, and feel less tired.
When world-class marathoner Eliud Kipchoge ran a marathon in Vienna at 1:59:40 (!!), he smiled several times. He did this to enhance oxygen uptake and running efficiency.
Smile at your surroundings. Use the crowd's energy. Running a half marathon is a celebration. Enjoy it.
Source: https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461
3. It's Okay to Be Tough
It shouldn't be too tough in the first 10 kilometers. Feel a surplus in the first 10 km. It's better to have reserves for the end, so conserve energy. Run a 'negative split,' where the first half is slightly slower than the second.
That said, a half marathon can and should be tough. Accept the challenge. Remind yourself when it gets hard that this is what you've trained for. You prepared your body for this. You can handle it. Welcome the pain and push it to the back of the bus. It's your race. You're in charge.
With these three tips, I hope you have the world's best run! You're amazing. You've trained for a long time, and now it's time to reap the rewards.
Good luck!
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