Since you’re training for your second half marathon, you’ve developed an itch! Running is an adrenaline rush that can’t be tamed once you’re in the middle of it. With thousands of people surrounding you, either running along or cheering you on, it’s one of the greatest feelings of accomplishment once you have crossed the finish line.
Most of us who have completed 13.1 miles know the commitment, yet at the time, think, “What am I getting myself into?,” once you’ve click submit for your second half marathon registration.
The commitment part of the training will be based around your every day life of school or work, and will have to be fit into some of your busiest days. The last thing you’ll want to do after a long day is run a couple miles — but now you have to.
What are you getting yourself into? Since you’ve already ran 13.1 miles before, it will take the same mentality and go-getter attitude to complete your second round of training.
There are three mental and physical tips that I’m going through training for my second half marathon.
Setting a Goal… and Training for It
Goals don’t just happen, you have to put in the effort to see results. Training allows you to take your first half marathon time and push yourself the second time around. Not only are you just trying to beat your first half marathon time, you’re striving the desired time you’ve been training at.
Pushing yourself during your weeks of training will provide you with consistency. Training at a certain pace will accustom your body to that speed. Consistency is everything when you’re about to run 13.1 miles, because without it, you will be the one stopping and starting every chance you get. Training at the goal time will have you mentally and physically prepared for race day.
Prepping and Replenishing
Energy stimulates from what you eat and drink throughout your 14 to 16 weeks of training. When training for your second half marathon, you want to prep and replenish with the right things that you put into your body.
Consuming the proper foods before a run is super important in order to get you through the many miles you’re about to run. Water is crucial to drink throughout the day in order to stay hydrated. Carbs, such as a slice of whole wheat bread or a bagel with peanut butter and a banana, dried fruit and nuts, or low fat yogurt are foods to consume an hour before a run.
The bananas and dried fruit contain the amount of natural sugar your body needs, along with the carbs from the slice of bread or bagel with peanut butter as your protein. This combination will fuel your body with the elements your muscles need on the run.
Replenishing your body is the recovery of your run. Recovery mode should consist of foods that are high in protein, fiber, and
Oats are rich in carbs with a little bit of fiber and protein, while lean protein such as chicken breast or turkey meat will support your muscles after a training session. Fruits are refreshing, sweet, and are filled with
As for hydration, the fruits will provide some of that, but drinking water and drinks containing electrolytes will replenish your body from the lost elements from your run. Your body needs sugars, fibers, and various minerals after sweating for long period of time.
Following a daily routine in order to keep you on track and held accountable will only support your goal time and eating patterns. Routines are easily accepted just like our daily lives. We wake up, go to work, come home, workout, and wake up to repeat the same thing the next day.
Having a diverse training routine that works all muscles will be very beneficial. There are many 10 plus week training schedules to follow out there, allowing you plenty of time to train for your goal time and cross-train.
In order to work all of your muscles during training, a training schedule that breaks up your running with strength training, stretching, and cardio is ideal. Building up your strength in your arms and legs will provide more stability when you run. Stretching is a very important element to running long distance because your muscles tighten up and need relief.
Incorporating yoga is a great stretching method! As for cardio, this portion of the training routine occurs twice a week. Cardio can be done on an elliptical or bike in order to get your blood pumping.
Now that you’ve experienced 13.1 and are training for your second rodeo, set your goal for starters. Once you have a time goal, plan your Sunday grocery shopping around the right foods you’ll need for your pre-run and post-run fuel. Finally, get yourself into a groove that works and can be adjustable based off of your school or work schedule.
Training, even for your second half marathon, is a mental and physical journey. Do not give up, the beginning is always the hardest!