Russell Sergent is a passionate runner. “Since 2007 I’ve run nineteen full marathons and countless half-marathons,” he says. For many, the half-marathon is useful challenge that can help them get ready for even longer distances in the future. It is crucial to prepare for the experience properly so keep these tips in mind to ensure you are ready on race day.
Build A Weekly Mileage Base
Ideally you will need to get yourself to a weekly mileage base where you can comfortably cover between fifteen and twenty miles per week before you can start focusing on proper preparation for a half-marathon. Remember that you will need to ask your body to adjust to new training demands during your preparation, so don’t put yourself in a position where you need to build a base simultaneously.
Quality Over Quantity
Getting more miles under your belt is always important, but you need to be careful about stretching your body too far and burning out. This may lead to injury, which compromises your ability to prepare for the event. Instead, focus on quality over quantity in your runs. Set yourself goals and work hard to achieve them, while also giving your body the time it needs to recover.
Research The Race
Try to get a good idea of the layout of the race as early on as possible. Look for sections that will be particularly challenging and consider training on the course to acclimate yourself to it. It is also beneficial to understand where refreshments will be made available so you can regulate your intake.
Russell Sergent is an experienced half-marathon runner.
Russell Sergent has always had a passion for running, which led him to take part in his first marathon in 2007. A year later he completed his first Ironman distance triathlon, covering 140.6 miles in the process, and has since gone on to complete four more, all of which he completed in less than 12.5 hours. While your preparation for Ironman races is crucial, there are also a number of issues that you will need to deal with on the day of the race itself. The following are all useful tips for ensuring you are ready for what you will face when the race starts.
Make sure you enjoy a nutritious breakfast that includes everything your body will need to withstand the rigors of such a long race. Avoid foods that may lead to you feeling bloated during the race and make sure that everything you consume has something valuable to offer. A poor dietary plan will leave your body feeling unprepared for the race, so take the time to construct a plan and follow it on the day of the race.
You may head into the triathlon with a full head of steam, but this enthusiasm can cause issues later on in the race. Many who are new to ironman races make the mistake of burning themselves out by trying to be as fast as possible on the biking sections, which results in them not being able to maintain a consistent pace during the marathon portion. Understand your body’s limits and don’t try to exceed them. Instead, create a plan of action for the entire race and run through it in your head during the race itself so you don’t push yourself too far too early.
Be Careful With Food During The Race
You will need to refuel at various points during the race to ensure your body has what it needs to compete, however, you need to be careful of eating too much. This is a common issue when exiting the water and heading into the biking section of the Ironman race, as many look to refuel quickly once they are on their bikes. Remember that you don’t need to replace all of the calories that you burn during the race, so create a race day nutritional plan that will ensure your body gets what it needs, when it needs it.
Nerves can have a disastrous effect on your performance. To counteract this, remember that you are taking part in the race to have fun and push yourself to your limits. Don’t worry about what other racers are doing and focus on your own performance.
Russell Sergent is an experienced Ironman triathlon competitor who has completed a number of races.
Russell Sergent is an experienced runner who has completed nineteen marathons since running his first in 2007. In order to prepare yourself, both physically and mentally, for a marathon it is important that you start your training early and dedicate yourself to it so you can withstand the rigors of the challenges you will face. For those who are new to marathons, this can often be a daunting task. With that in mind, these pointers should prove useful for those who want to make the most out of their preparation time.
Start A Log
A comprehensive log is essential to your training as it will allow you to track your progress and work out areas where you need to improve. Actually being able to run the distance should be your first priority, so use your log to keep track of your personal best distances until you get to a point where you can run the length of a marathon consistently. It also helps to keep track of your daily mileage and run times so you can notice when you aren’t performing to your best.
Take Rest Days
A lot of new marathon runners feel like they need to train every day to prepare themselves. While regular training is certainly important, you will only burn your body out if you don’t rest every so often. Try to build at least one rest day into your schedule, to give your muscles the chance to recover, and take it a little easier sometimes so you still maintain your fitness without pushing your body to its limits.
Get Good Shoes
It’s a simple tip but you will be happy you followed it come race day. Invest in a comfortable pair of running shoes that are also sturdy enough to withstand the demands of repeated long-distance runs. A poor pair of shoes will derail your efforts quickly when running a marathon.
Gradually Increase Your Weekly Mileage
If you are new to running marathons it can be tempting to feel like you should be able to run long distances as quickly as possible. This leads to burn out and can even result in injury. Instead, figure out your current limits when it comes to weekly mileage and then look to gradually improve that figure over time. A good baseline to aim for is a ten percent improvement for each week, but don’t beat yourself up if you don’t always achieve it.
The food you put into your body is just as important as your physical training. If you eat poorly you will be susceptible to the effects of fatigue and won’t perform to the highest level. Create a nutritional plan and stick to it to ensure your body has the fuel it needs.
Russell Sergent is an experienced marathon runner.
Russell Sergent loves animals and often helps various organizations both in person, and through his bank account. The efforts of animal advocates are paying off, as more and more people realize the importance of animal adoption. The “adopt don’t buy” mentality is more and more popular amongst animal lovers, and volunteers are a very big part of that. In addition to making adopting animals more popular, there are other advantages to volunteering in an animal shelter.
You Can Meet New Friends
One of the most important parts of the human experience is meeting new people. An animal shelter – where you will be bound to run into people who will share at least one interest with you – is an excellent place to do that.
You Can Make a Direct Impact
Sending money to a shelter is great, in fact it’s often more impactful than spending a couple of hours there. These organizations are often funded almost entirely through the donations of their members, which makes this matter extremely important. With that said, being physically present has its own advantages, too. It’s well-known that people tend to adopt animals that look and feel healthy, and are socially adaptable. If you work at a shelter, you can influence these factors at a tremendous level.
You Can Impact Your Own Health as Well
There are studies that suggest that helping out others, and being close to animals are both excellent for your health. At a shelter, you can combine these two.
As a person who regularly helps animal shelters and adopted numerous four-legged friends during the process, Russell Sergent hopes that people will become more conscious about the trials and tribulations that these animals have to go through.