ACE THE RACE

Tips to nail a per­fect half marathon

Runner's World (UK) - - Coach -

PACE YOUR­SELF

The ex­cite­ment at the start makes it all too easy to go out at an un­sus­tain­able pace. This could lead to you feel­ing aw­ful in the later miles or, worse, fail­ing to fin­ish. Firstor sec­ond-time half marathon­ers might run the first 10 miles easy and the last 5K a bit harder, while more ex­pe­ri­enced run­ners could run the first seven or eight miles at a moder­ate pace be­fore pick­ing it up.

STAY FO­CUSED

Men­tal lapses are com­mon in the mid­dle sec­tion of a half marathon. The pace shouldn’t feel too hard in terms of your breath­ing for most of the race, but you’ll still need to con­cen­trate to main­tain the cor­rect ef­fort level as the miles tick by. Oth­er­wise, there is a good chance your mile splits will start slow­ing down. Con­cen­trat­ing on a rhyth­mic, repet­i­tive pat­tern can have a calm­ing ef­fect on your men­tal state. Try re­peat­edly count­ing to eight as you run.

SET MIDRUN GOALS

Set­ting small in­terim tar­gets will help you main­tain intensity and breaks the race down into man­age­able chunks. Vow to push un­til the next mile marker, or re­mind your­self that you’ll be at the top of the next hill in a minute.

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