Half-marathon training. You’ve prepped, you’ve prepared. Now what?
All of the weeks of mileage and time commitments have come to an end. You are one week out from your half-marathon, and might be wondering, what the heck should I be doing now? No, you should not be running a 13.1 miler tomorrow as preparation, but here are some tips and tricks that you can do!
One week out:
Here is your chance to stay consistent with, or begin to improve healthy daily habits. This should include…
Get enough consistent sleep. Aim to get between 7-9. This also means sticking to a consistent bed-time and wake-up time every day leading up to the race. One “off” night of sleep can have effects that last up to 2-3 days.
Drink water and limit “beverages.” In the days leading up to your race, keep water intake at least half your body weight (oz) every day. For example, I weigh 130 pounds and drink at least 70 ounces a day. Drinking other beverages is okay, but for some people, it equals less water. Want a glass of wine? It may be best to skip it until after race day.
Eat what you have been eating…unless what you have been eating isn’t optimal. This is NOT the time to try new foods, a fancy new protein bar or do a 180 with your diet. As always, the goal is to eat meat, vegetables, some fruit, little starch, and no sugar. Meals should be spread out every 3-5 hours.
Plan your intra-workout carbs. What does this mean? Some people benefit from taking in small amounts of carbohydrates during the race. This can include, but is not limited to, Gu energy gels, blocks or chews, applesauce or raisins. Be familiar with your preferred carb of choice prior to the race- no one wants any unexpected stomach issues during a run! The rule of thumb for intra-workout carbs is 25-30 grams of carbohydrates every 30 minutes.
Taper those miles! It goes without saying, you should NOT be building up miles in the week prior to the race. You should be familiar with the word “taper” and how it applies to your training.
Next week, aim to include a couple of very short easy runs a few days before the race. Two days before the race, consider a rest day or a very light jog. The day before the race, do a short, easy run with a few strides to keep your legs fresh. Most importantly, be aware of how the CrossFit WODs for the week may impact your ability to recover. In otherwards, you may want to skip a heavy leg day for now!
Day of the race:
With a 7 am start time, it is still important to eat something to fuel the body. Not an early morning eater? Consider a bagel, piece of fruit, or small bowl of oatmeal. It is important to eat no sooner than one hour prior to the race to give time for any pre-run “duties.”
Monitor your pace. It will be easy to let the excitement and adrenaline of the race put your body into overdrive. Stick with your training plan. No one wants to peter out around mile 8 because your plan was to run a 10:30 pace and you were PR-ing your first 5k.
After the race:
Whew! You are done and can’t wait to plop on the couch in the hotel room. Not so fast! Your legs have done a ton of work. It is important to keep them moving by limiting sitting or laying down. Consider a cool-down walk and gentle stretching. Have a favorite mobilizing tool? Bring that theragun or foam roller and go to town!
Continue to drink plenty of fluids and fuel with food. You have just burned A LOT of calories. It is important to give your body back what it just graciously gave.
Last but not least, give yourself a pat on the back! Preparing, training and running a half-marathon is not easy. Be proud of the effort you have put in!
Book your free consultation now and get started in your fitness journey. Click Here.
Written by Laura Rios.