The marathon is, of course, the king of all long-distance races, while the half-marathon is just a small milestone on the way to it, right? Well, not quite.
Half-marathons are, in fact, more popular among runners. In 2018, more than 2.1 million people participated in half marathons globally versus only 1.8 million in marathons. If you still think so many people can be wrong, allow us to give you some good reasons to view a half marathon as a great distance to race.
7 Reasons to Choose the Half Marathon Over the Marathon
1. You’ll Need Less Time to Train
The most obvious reason you should choose a half marathon over a marathon is that training for a half marathon requires less time. Half marathon training programs are 10 weeks long on average, meaning you’ll be able to complete the race by running just 30K to 40K a week. Quite a benefit in our busy and time-constrained world, right?
2. You Won’t Get Overwhelmed
Training for a marathon is not just about long-term commitment but also about long-term recovery. If you pick a half marathon, you won’t need to spend the rest of your day lying in bed after a long-run training session. You’ll still have enough energy to complete your daily tasks or spend time with your family or friends.
3. You Are Less Likely to Suffer an Injury
A quick reminder: a marathon distance is 26.2 miles, which means a lot of running and a greater risk of overtraining. Since you’ll need to run fewer miles to train for the half marathon, the risk of getting injured is also reduced during both training and the race. And the half marathon recovery time is just a day or two, so you’ll be ready to conquer new distances in no time.
4. You’ll Get A Boost of Motivation
Going from couch to half marathon requires determination, willpower, and a strict schedule. Without regular training, you’ll never reach your goal. So thoughts of crossing the finish line will add you extra motivation to get up earlier and train hard every day.
5. You Have Greater Freedom of Choice
From the Chicago Half Marathon to the Disney Half Marathon, there are more than 2,000 races to choose from across the U.S. This means you won’t have to travel far to participate in a race.
6. You’ll Improve Your Health
Running is good for losing weight and getting in good shape before the summer. Regular half marathon training also decreases the risk of a heart attack, helps control blood pressure and cholesterol levels, and strengthens your immune system. To make sure you experience all the health benefits of running, it’s better to start training under the supervision of a personal trainer.
7. You’ll Be Proud of Yourself
Do you remember how many miles is a half marathon? It’s 13.1 miles, and imagine yourself running it! You will not just get a medal, an event running shirt, and an awesome finish-line photo but also proof that you can overcome any challenges on the way to your dreams. Now isn’t that impressive and worthy of admiration?
How to Train for the Half Marathon
Did these reasons get you excited and willing to start training for your first half marathon? Running long-distance races is fun, healthy, and very rewarding. So how long does it take to train for a half marathon?
Everything depends on your current physical shape, but usually, it takes 12 to 16 weeks to get ready for the half marathon. The best part is that you can start training even if you have never run long-distance races before.
Half Marathon Training Plan for Beginners
For those just starting to run, training for a half marathon is a new and exciting journey that needs to be balanced and slow-paced. Here’s the right way to prepare for a half marathon if you are a beginner.
Start with Walking
If you’re close to a couch potato when you decide to run the half marathon, then it’s better to start by combining running and walking. A good choice for beginners is a 30-minute workout, with 2 minutes of running and 1 minute of walking.
Get Professional with Your Gear
Old, uncomfortable, and worn-out shoes will get you nowhere. They can also lead to injury. According to Greg Laraia, an athletic trainer, older running shoes won’t be as cushioned as new ones. The lack of support can result in knee, hip, ankle, and foot injuries. So get yourself professional running gear.
Forget about Speed
When you first start training, your body undergoes huge stress. Pushing too hard may lead to injury. So don’t speed up; get used to running first.
Make your Runs Longer
Ask any coach how to build running endurance, and the only answer will be “go on long runs.” Make sure your runs get progressively longer each week, and your pace is slow and relaxed.
Don’t Forget about Recovery
Without enough rest, your muscles will get tired, and you’ll soon find yourself exhausted, burned out, or even injured. So make sure you allow enough time for recovery.
Going from 10k to Half Marathon
If you have some experience running long-distance races like a 10K, you may need just 8 weeks to get ready for the half marathon. Still, you’ll have to add some changes to your regular training plan to achieve the result.
Here’s what you need to consider:
- pick the right running training program – unlike with the 10K, when training 3 times/week is enough, you’ll need to run at least 4 times/week to get ready for the half marathon;
- master pacing – 13.1 miles is much longer than 10K, so if you start too fast, getting to the finish line might seem impossible;
- develop the right running nutrition plan – while the 10K distance can forgive some of your nutritional mistakes, the half marathon will not; so make sure you have enough water and calories;
- don’t ignore cross-training – it will make you faster and help you improve your average half marathon time.
As Bill Rodgers once said: “If a marathon is a part-time interest, you will only get part-time results.” The same goes for half-marathons. No matter when and in what shape you start, if you train hard, right, and regularly, you’ll run your first half marathon in just 4 months.
So stop putting away your dreams and start chasing them!
