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With summer on its way we have a number of local events, including the MTF Get Moving Festival run/walk series, about to start.
This year there’s a half marathon in Orewa on March 22 as the final event (HM October 23). But how do you build up to run your first half marathon smart and injury free, so you enjoy the experience? Here are some tips:
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’, which has its own app (rockay.com/blog/how-to-go-from-couch-to-5k-training-plan/) can help you avoid getting over excited and progressing too quickly.
Alternatively, start with a five minute walk warm up, one minute jog, four minute walk for 20-30minutes every second day. Each week increase the jog by one minute and reduce the walk by one minute until you starting to string together 5-10 minutes of consistent running. Once you are running 30kms per week, try to keep your weekly mileage increases to 10 percent 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, sports massage, support/taping, stretching, ice, rest, change of foot wear, strengthening, cross training or modifying your training loads – changing your training pace, surfaces, mileage, terrain and so on.
Navigating the field of injury management takes some experience and sound advice so consult a physiotherapist if you’re not sure what your body needs and want to develop a clear plan.
Make a commitment
There is 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 your own success and that of your mates.
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 Girls, and Go Run Guys Facebook groups and the Millwater Park Run weekly 5km events to help connect you with like-minded people.
Hibiscus Matters is a proud sponsor of the MTF Get Moving Festival
