Benefits Of Marathon

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What is a half marathon run

How far is a half marathon?

 It is 13.1 miles or 21 km to complete a half-marathon. Exactly half a marathon’s worth of distance is covered here (26.2 miles). Running enthusiasts who are seeking a real task and already finished a 10K (6.2 miles) or 5K (3.1 miles) event should set this objective. Starting your half-marathon training is possible since you can run 3 miles.

You might finish your initial half-marathon in 2 to 3 hours. You might need to go a little bit further if you employ the run/walk technique or walk quickly. Depending on the race, a half-completion marathon’s time limit is typically set at between 3.5 and 4 hours.

In addition, a half marathon is much simpler to complete than a full marathon, which is twice as long at 26.2 miles (42.2 kilometers). Most people may train their bodies to withstand the two-hour half marathon average by gradually increasing the amount of time they spend running each week.

What is the best time for half marathon?

The typical time for a half-marathon for men would be 1:55:26 , and the typical  time for a half-marathon for women will be 2:11:57. The half marathon takes, on average, 1:50:15 to complete for all ages, thus according to Running Level, a website that gathers and reports average finish times for various race lengths depending on age, sex, and skill. This represents the actual ordinary finish time for a half marathon because it includes runners of all skill levels.

This average half marathon time comes out to an 8:25 pace as the half marathon is 13.1 kilometers. According to the website, a solid half marathon pace for males would be 1:43:33, or a pace of 7:54 for the 13.1 kilometers. This is the typical half marathon time for males of all ages, and it generally corresponds to an advanced runner’s ability.

Women should aim for a half marathon time of 2:00:12, which is a 9:11 pace. Again, this is the typical time for women of all ages and fitness levels to complete a half marathon.

Setting a target for those 13.1 miles can help to keep you motivated, whether it’s your first half marathon or you’re aiming for a PB. We looked at data gathered by RunRepeat, which examined 107.9 million race results from over 70 thousand events held in 209 countries between 1986 and 2018 so that you may evaluate how you compare to the typical runner.

Marathon Race
Source: / Miguel A. Amutio

How to train for a half marathon?

Although there are different lengths for training plans, most half marathon plans last 10 to 12 weeks. Sean Tait, a running coach, explains that having the appropriate plan will enable you to train for each component that will come together on race day. A decent timetable is a fantastic approach to completing several sessions kinds in a week without endangering your health or overexerting your body.

Keep in mind that nothing is accomplished in a single day but rather over the course of many. The entire training plan will be taken into consideration while writing each training session, not simply what you should be doing on any one day. Avoid the urge to overdo it throughout workouts. You won’t give your body enough time to recover from the quality training you’ve been doing, for instance, if you don’t run easily enough on an easy run.

It’s preferable to finish your plan healthy, having missed a week or two of training, than to have completed all of your workouts but not be in race-ready condition.

Strengthening muscles and joints, which can lower injury risk and enhance race times, makes strength training a crucial addition to a runner’s roadways. If you’re unsure of what to do, we have a tonne of strength training exercises for runners that anyone can do at home from the comfort of their living room.

Marathon Run
Source: / Capstone Events

What to eat the day before a half marathon?

Think about eating a little dinner of carbohydrates. Bananas and granola bars are excellent pre-race meals. Avoid fiber-rich foods, such as fruits with skins like apples and pears, before (and during) your run to prevent bowel movements. In the morning, make sure to stay hydrated by drinking a combination of water and sports drinks. Like with everything else, you should drink water in moderation and avoid overhydrating to the point that your stomach feels sluggish.

Easy-to-digest options include yogurt, tortillas, bread, pancakes, bagels, waffles, and oatmeal. Just be careful not to overindulge before your race. Overloading does not equate to carb loading. Ensure that you are getting 4 gr. of carbs for each pound that you are.

On race morning, a large breakfast may upset your stomach. Opt to have a meal at least one hour prior to the event. Many people choose items high in carbohydrates that are simple to digest, such as a banana with peanut butter, toast with jam, a granola bar, a piece of fruit, or a sports drink or juice.

How many calories to eat during half marathon?

After the first hour of running, the recommended range is 100 to 250 calories (or 25 to 60 grams of carbohydrates) each hour, according to Nancy Clark, M.S., R.D., author of Nancy Clark’s Food Guide for Marathoners. That is equal to between one and two and a half sports gels or between 16 and 40 ounces of sports drink every hour.

For one to one and a half hours per day of running or other rigorous activities, long-distance runners should ingest 19 to 21 calories per pound of bodyweight. 22 to 24 calories per pound of body weight must be ingested if your training plan calls for 1.5 to 2 hours of jogging or other strenuous activities each day.

Every 15 minutes, some runners will want to consume some calories, while others would rather do so every 30 or 45 minutes. Aim for 100–150 calories (30g+ carbs) per hour as a general guideline. How much exactly depends on your size, strength, pace, and speed.

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