OMY! Sports News

How to finish a half-marathon with a good result?


There are 4 elements that form the race result:

1. Preparation - your training according to the trainer's plan.

2. Individual plan on the race day - layout of intensity along the whole distance and every action starting from the moment you take your head off the pillow until the starting shot.

3. Race strategy – general distribution of power output – your approach of covering the distance.

4. Psychological make-up or mental training.

The first two points are provided to Premium users of our service. Here we will also touch on the mental attitude and race strategy.

Sympathetic system is on guard of your result.

The secret of the sympathetic nervous system is that it enables you to run faster at the race than at any training.

It protects you in moments of the stress, initiating a so-called "fight-or-flight" response of the body to an external challenge. This is manifested in the fact that you feel agitated even before the start:

• pulse rate and heart rate are accelerating;
• airways and blood vessels dilate;
• glucose begins to actively enter the bloodstream and increases muscle strength;
• it induces active production of adrenaline.

The fact that you are at the start line, rather than doing another workout, leads to activation of all body systems. This further significantly increases the performance and results of running.

It works though as long as you are well-rested, had enough sleep, and feel good.

Game plan for a half-marathon using the formula: 7–14–20–finish.

Divide the half marathon distance into 4 parts, where each contains a certain task to complete. If you can handle each one individually, you'll be fine with the whole distance. Even if you achieve 3 out of 4, your result will be significantly better than of those who try to “chew” a half marathon in one sitting.

Part 1 - set the pace.

The first 7k is dedicated to setting the pace for the ENTIRE 21.1k. Many kick-off so fast that they can't keep up the momentum for a couple of kilometers. Beware of the fast pace at the first 2 km. If you do not slow yourself down, the whole distance will go downhill. Once you started running, imagine running the entire 21.1 km at this pace. That will make you slow down a little and for the good!

Part 2 — keep running economy.

The point of running from 7th to 14th km is to save the energy! If you’ve mastered the first part and set the right pace, your main task now is to maintain the chosen pace as ‘economically’ as possible. Running economy comes from drills, tempo workouts, and long runs in our plan. During such trainings, you hone running movements, maintaining the right position of the body and work of hands. Keeping up with a group running at your pace during the race will also help you save energy. If you find the on your way, feel free to join.

Part 3 — know yourself.

14-20.6 km is the part of the distance where the accumulated fatigue reveals what you are really capable of. Give up or keep going and fighting on? How to make sure at this stage that the struggle is successful?

1. Notice moments of relaxation as you move. It can be relaxing your shoulders or higher cadence (shorter step), etc.

2. Talk to yourself about what motivates you or calms you down. Practicing self-talk is great for getting through the tough moment of running.

3. Take energy from the outside - primarily from the people rooting alongside the distance. Don't ask how to do that. You will feel it!

Part 4 — finish line.

20.6-21.1 km is the 500 m, where you are able to accelerate even if being exhausted. Adrenaline, fans and the finish arch ahead are here for you – you don’t need to do anything - your legs will do everything for you 😅

Good luck!