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Training for a Half Marathon


So you've signed up for a Half Marathon! Congratulations! 

Now there's a few things I think you should know. 

Firstly beware, running can become addictive!

Secondly say good bye to weekend sleep-in's. You've got to get out there and run before it gets to hot!

And lastly you'll be surprised how much you can talk running and will naturally gravitate towards the subject of running, running shoes, watches, clothes, chaffing, technique, injuries, pace, training, running events... the list goes on and on. 

Karen and Brad are the faces of Peak Pilates Millwater and are well known now on the coast among the local running community. Since starting the run everyday challenge in 2018 Karen has had 7 Half marathon wins and brought her half marathon time down from 1.31 to 1.22:34! Brad has resumed a run everyday challenge in 2019 which has shown that the 5km everyday training plan can produce some pretty good results (if you can avoid injury and illness), you'll set yourself up a decent base fitness.

In the lead up to the 2020 Get Moving festival which Peak is proud to support for another year Karen has provided a few tips on how to stay on track with your training and prepare for your Half Marathon.


Have a plan and progress slowly 
If you’re just starting out or returning from injury there’s nothing wrong with walk/run intervals. Using a guide like the couch to 5km training plan can help you avoid getting over excited and progressing too quickly or start with 5min walk warm up, 1min jog, 4min walk for 20-30 minutes every second day. Each week increase the jog by 1min and reduce the walk by 1 min until you starting to string together 5-10 mins of consistent running. Once you are running 30kms per week try to keep your weekly mileage increases to 10% per week. 

Address injuries early
Running is a high impact and repetitive sport so whether you’re new to running or you’re an experienced athlete expect a few “niggles” ignoring them won’t make them go away so learn how to manage them. This could be through foam roller massage, massage, support/taping, stretching, ice, rest, change of foot wear, strengthening, cross training or modifying your training loads (changing you training pace, surfaces, mileage, terrain etc). Navigating the field of injury management takes some experience and sound advice so consult a physio if you’re not sure what your body needs and to develop a clear plan.

Make a commitment 
There’s always a buzz of excitement when you sign up for an event, however if that event is too far away then you will need to schedule smaller events in the build up to keep you motivated and committed to your training and goals. Consistency in training is key so if you are not intrinsically motivated then having a coach, training group or friend can help you stay accountable for your training and motivated through celebrating you own and others progress and success. Running doesn’t have to be a lonely or solo sport.  Fortunately we have a fantastic running community on the coast. Check out the Hibiscus coast running, Go Run Girl, and Go Run Guy Facebook pages and the Millwater park run at help connect you with like-minded people.


Written by Karen Donaldson-Barron
Physiotherapist
Pilates Instructor
Avid runner

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