I've run several half marathons, some went well, others not so much. Common to all was preparing optimally. I've found many good tips online – there are a lot. But many are similar. However, there are 3 tips I've never received – but find VERY useful. I don't think you should miss them.
1. Follow your own body – not a pacer!
Pacers keep a constant pace throughout the race to ensure a specific finish time if you stay behind them.
However, the impracticality is that pacers maintain the same speed throughout. It's not always good to run the same speed uphill as downhill.
Listen more to your body. You might hit a downhill where you can push more. Conversely, there might be climbs where easing off is wise to safely get over.
In this way, you conserve energy for a decisive sprint at the end.
2. Smile
Okay, this sounds funky, but researchers from Ulster University and Swansea University found that runners who smile use less oxygen, have better running economy, and feel less tired.
When the world's best marathon runner, Eliud Kipchoge, ran a marathon in Vienna in 1 hour 59 minutes and 40 seconds (!!), he was seen smiling several times. He did not do this to entertain, but to improve his oxygen uptake and running economy.
So, smile at your surroundings. Harness the crowd's energy. Running a half marathon is a party. Enjoy it.
Source: https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461
3. It can be tough
A rule of thumb is not to push too hard the first 10 km. You should feel surplus in the first 10 km. It's better to have energy at the end, so conserve. Run a 'negative split', where the first half is slightly slower than the second.
That said, a half marathon can be tough. Accept that it's hard. Remind yourself when it's tough that this is what you've trained for. Your body is prepared for this performance. You can do it. Welcome the pain and ask it to sit in the back. It's your race. You decide.
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 benefits.
Happy running!
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