How To Transition From 10km to Half Marathon

RunnersSo you’re looking to transition from running 10km to half marathon. Congratulations for taking the leap of faith, and believing in yourself that it’s possible and you can do it. Below are some tips that helped my clients and I from running 10km to a half marathon.

Belief is the first step in anything. By believing and committing to something even if you don’t know how you’re going to get there, you are half way to the ‘finish line’

Set a Date

Once you’ve committed to running a half marathon, look up a race calendar to see when the next one is. Plan for 16 – 18 weeks out.

Build up your mileage gradually

There are many half marathon training plans out there, to suit all levels of fitness from beginner to advanced, from running 3 times a week to 6 times a week. I followed an 18 week program, 3 runs a week – sprints, tempo run and long run. Increase your long run by not more than 10% each week, this will ensure that you build up the strength and endurance in your legs, thus preventing injury. Including hill running in your long runs, as this will also help build stamina, strength and endurance.

Track your progress

Once you have your race date, and you’ve got a plan you’re happy with, track your weekly progress against it. There’s nothing better to look back on your plan and see your incremental progress over time towards your goal. During your training there will be ups and downs along the way, so it’s good to schedule in some monthly rewards to, so you can celebrate your small wins of achievement along the way.

Eat well

Once your training mileage increases, consider eating as ‘refuelling your body’ rather than ‘eating for eating sake’. That said, consider real food for all meals. Every runner’s metabolism and stomach is different, so experiment with different options until you find the right one for you. e.g. Pre-run – Apple/Carrot/Beetroot juice and banana or 2 x toast or cereal etc (aim for 1-2hrs before long run). Post long run – refuel with a meal that has a good mix of carbohydrate & protein e.g. poached eggs, spinach, toast or pancakes, bananas or rice, salmon, veggies etc. Great power snack

Hydrate

Consider running with a fuel belt around your hips on your long run to carry water and/or gels in it. This is especially useful if your ‘long run’ route doesn’t have water fountains on it. There are many ‘electrolyte drinks, powders and gels’ on the market. It really is a runners preference, so again during your long run training trial different makes, until you find you are happy with one. In the past I’ve used GU gels and Vega Sport Endurance Gel (Raspberry). Post run – Drink plenty of water and electrolytes. If you want a more natural option, other than sports drinks – have a banana, date, ginger smoothie.

Mindset

As you increase the miles, you will learn mind control to ‘quieten the little voice in your head’. You can ALWAYS go further than your mind thinks it can go. Say your favourite affirmations: -

- I can, I will, I must. YES!

- I’m a lean mean running machine

- Just another km I have this

Visualise finishing and celebrating in style, whatever works for you. Remembering to connect to YOUR WHY, the reason you decided to run a 1/2 marathon in the first place.

Massage

As well as stretching after every run, book yourself in for a monthly leg massage. You’ll be surprised how great you feel after all the built up toxins are massaged out of those tight spots in your legs. Regular massage is also a great way to prevent injury.

Run with another and/or music

Run with a partner/friend who has the same goal as you. You’ll then be able to cheer each other on by doing it together. Listen to your favourite tunes. There have been many early Sunday morning runs, that I’ve plugged myself into my dance tunes to keep me in that happy place, running to the beats of the music.

Race Day

Review the course beforehand either online, or if you can, actually run some of the course so you’re familiar with it on the day. Arrive in plenty of time before the start. Congratulations you’ve made it to the starting line. Believe that no matter what, you’ve down the right amount of training to get you this far, so enjoy the race.

Remember this is your run and you’re competing against yourself (the 10km version of you) no one else, so go at your own pace. Start off slower, even if the rest of the pack is going faster than you, this is a 1/2 marathon NOT a sprint, and you want something left in the tank at the end of the race. Break the race down into 3, (1st 5km, 10-15km and last 5km) and just focus on the section you’re running in.

Follow the same re-hydration plan that worked for you on your training runs, as well as refuelling after the race.

Celebrate

This is an important part, obviously after the race, as well as along the way whilst you’re training.

What Would You Do If You Knew You Couldn’t Fail?

If you could have all the dreams you’ve ever wished for, and knew that you couldn’t fail when you went after them, what would you do?

- Would you start the thing that you MOST desire that you’ve been putting off forever, and ignore friends, family or the ‘little voice in your head’ that has doubts?

- Would you do things differently?

- Would you go all out believing it was possible for you to achieve?

OR

- Would a part of you still hold back, for whatever reason, not believing it was possible for you, great for others but not you?

If, when you read this you’re thinking you’d probably do the last one, then WHY?

When did you stop believing in yourself that anything was possible. Just pretend for a moment and remember how it was when you were a child, having fun, dreaming that anything was possible. There is no filter…. it was a case of “ASK AND I SHALL RECEIVE” Well whats changed. As we become older, we’ve heard ‘NO’ so many times, that we sometimes forget what it is like to dream and just believe in it… that it will happen until it actually does.

 

It’s never ‘failure’ just ‘feedback’…. it’s all a case of perception.

My suggestion for you is to believe and act out, follow your heart and dreams as is you couldn’t fail. Just keep moving forward everyday and you will get there.

And remember

Wish It … Dream It … Do It!

Sue xo

How Bad Do You Really Want It

How much do you really want it?

It’s nearly the end of the year with 2 months to go. As you look back on the goals that you set for yourself at the start of the year…….

- Have you achieved them?

- Are they a work in progress?

- Have your goals or you fallen by the wayside, as you’ve moved onto other things?

- Were they actually YOUR goals in the first place?

I ask you all of this, because come the 1st January every year, most people set their goals for the year, with high expectation that THIS is the year that its all going to change… that they will lose the last 5kg, stop smoking, run 1st half marathon, tell their boss where to stick it and get another job, find their soul mate, start a business whatever it is……..then ‘life’ gets in the way, and before they know it, it’s Easter, then June, turn your back for one minute and people are starting to prepare for Christmas…. what the….. where did the year go.

They say that people plan their 2 week holiday more than the rest of their life.

So has it happened for you. Great if yes, and you’ve ticked off your goals for the year. And if you haven’t, then it’s not over yet, there are still 2 months to go, and there’s a lot of progress that you can make in that time.

So this goal and dream of yours… how badly do you really want it…… cos if it was a must for you, you would have already figured out how to get it or do it by now wouldn’t you?

In my experience and my clients experience, the biggest things in the way of our goals and dreams are :-

- FEAR

- LACK OF SELF BELIEF

- SOMEONE ELSES GOAL – you thought you ‘should’ do it although your hearts not in it

So look at the goals you set at the beginning of the year, and ask yourself if they are still a MUST for you. If they still are really important, what is one step you can do today to move you forward towards making that a reality. Then momentum kicks in as you see yourself making progress. So through out what’s not working, and make a choice today to stay committed to your goals, tracking your progress along the way.

You have this, I believe in you :)

And remember

Wish It … Dream It … Do It!

Sue xox