Top 5 tips for a Half Marathon

1. Definitely need to hydrate well prior to race and while training. It is “too late” if you wait until you are thirsty during the race. It is best to learn how to drink while you are running during the training period so you (and your body) are used to it.

2. While you are training you need to “carb” so your body has time to learn how to use this energy while it is working. Whatever you like is OK. People like “gummies,” liquid carbs, bars, etc. Some will eat M&M’s or even cut-up cooked potatoes. The main thing is when one is using up so much energy we need to replenish a source that is easy for your body to use.

3. Pace yourself! Remember why you are doing the race and always save enough of yourself to finish strong!

4. Remember to SMILE

5. Last but not least “have fun”!!!

Good luck!

After the Race:
While it is important to replenish fluid losses and muscle fuel after a race, binging on a large meal is not appropriate. A well balanced meal or snack is appropriate 15-60 minutes following the race to restore muscle fuel and aid in muscle repair. A well balanced meal consisting of carbohydrate and protein is ideal.

2. 30-60 minutes prior to run
-sports drink
-sports gel, sport beans or gummies, sport bar
-piece of fruit or jam sandwich

2. It is important to get .7-0.9 grams of protein per pound of body weight. Protein is important to help build and repair muscle and aid in fluid balance.

3. Every athlete’s calorie needs are different, but it is important to avoid extreme weight changes while training. Focus on a well balanced diet of fruits, vegetables, low fat dairy products, complex carbohydrates, and lean proteins.

4. Drink adequate water throughout the day, before training, during training, and after training.

5. Try new products and drinks during your training phase to determine what type, amount, and timing works best for you. Never try something you have not tried before on race day.

6. It is important to practice “race day” several times before the actual race to see what best works for you. During training, your long run days should be used as practice race days where you try different products, foods, and timing to determine what works for you.

Pumping your arms and increasing your arm-swing will help your arms and legs work together…getting you farther!

Staying hydrated can reduce cramps. Try drinking a glass of sports drink before you run. Then refill the glass and leave it out so it becomes room temperate while you’re running. After you run, drink the entire glass. This will help eliminate post-run cramps.

Bananas and pickles are a good source of potassium, which help to prevent running cramps.

Also, when you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.

Treat simple injuries by following the easy steps in RICE: Rest, Ice, Compression and Elevation.

And remember to drink, drink, drink plenty of water or sports mix. By keeping your water storage high, you’ll also improve your body’s cooling mechanisms.

If you wear proper socks and still get blisters, you may need a different pair of shoes. You may also need to apply Vaseline or another running lubricant on blister prone areas.

Many runners, however, have no discomfort or blisters with regular cotton socks.