Half marathon is about to become the big favorite exercise among race-loving Norwegians. Here you will find a simple and effective running strategy that helps you keep speed and motivation up - and time down - through 21 kilometers.
Text: Pål Tømmerhoel / Maxim Norway
Heating
Be in place on the trail approx. 60 minutes before the starting shot goes. Then you have plenty of time to calm down, find toilets / wardrobes and get a good warm-up. Three quarters of an hour before the competition starts, you run easily for 10-15 minutes - just like you do before all your hard runs. Continue with 10 minutes of stretching and then 3 x 30 seconds asked. Now you are ready for the half marathon!
Race strategy
You should focus on running patiently and keeping a little pace for the first five kilometers of the race. Halfway through the race a goal to save energy while keeping your speed up, also give full throttle the last few kilometers to the finish. Remember that all world records from 1500 and up to the marathon are set with a so-called negative split; to run the second part of the race faster than the first. Keep this in mind when the starting shot slams and both body and head want to give the nail banner. Half marathon is not a sprint! Not even the first hundred meters.
First five kilometers
Lie down at a speed that is 5-7 seconds slower per. kilometers than your planned average cruising speed. Do not be stressed that it feels like you are running slowly and other participants may be passing you. You will catch them again later in the race!
6 -20 kilometers
After six kilometers, you give up a small notch and find the average cruising speed you have planned. (For example, if you want to run at 1.35.00, this will be at 4.30 per kilometer) Look for other runners around you who run at approximately the same speed or a little faster - and hang on. Try to relax and save as much energy as possible. Concentrate on hanging on to the group instead of your own mileage. Use those you run with and people around you to take the mental focus away from the distance that remains.
You are now in the toughest part of the race and it is important to keep your motivation up. Remember that you have to gradually take in a little more to keep the same speed the further out in the race you get. The more tired you get, the more you have to take in to keep pace, so be prepared to use force!
A "rule" in a half marathon is that at 13-14 kilometers it will almost always feel tough to keep up the speed. Be prepared for it mentally - and drive on!
Run as relaxed as you can, while trying to have positive thoughts in your head. "I'm good", "I'm strong", "I run fast" are good things to repeat for themselves. Every time you feel tired and tired, tell yourself that you have more to go on and get back at cruising speed. Remember that everyone else is in as much pain as you are.
The sprint
With less than two kilometers left, it's time to raise your head and pass the runners lying right in front of you on the trail. Find a person you want to catch up with, and focus only on him / her. Imagine that you have attached a fishing line to the person's back and that you are cranking them in. Give a little extra gas when you pass him / her and find a new person you want to catch up with. Repeat the procedure - and then you are suddenly at the finish line!
The article is taken from Maxim Norway and was first published on maximsport.no
