How to Walk a Half-Marathon



How to Train to Walk a Marathon From Start to Finish

Walking a marathon is the goal of many walkers. You don't have to be a runner to be a marathoner as an increasing number of marathons are walker-friendly with expanded time limits. While many people use a run/walk alternating method, others purely walk the marathon.

Is there are marathon finish line in your future? There are many reasons to walk a marathon and most healthy people can do it if they dedicate themselves to a training schedule and give themselves at least nine months of lead time to prepare.

Marathon Walk Training

  • Shoes for the Marathon: Your footwear is an essential part of making it through training and to the finish line. You may need more cushioning to lessen fatigue and the impact of long distance training and you need to ensure you have the right kind of shoes. Your first stop should be to a serious running shoe store to be fitted for shoes to use in training and on race day.
  • Base Mileage: Are you walking enough to begin serious training? First, build up your base mileage. You should be able to walk for an hour at a brisk pace comfortably before you start training for a marathon. From that point, you then build your mileage at 10 percent per week and do a brisk walking workout at least four days per week. You'll have one longer walk each week until you are able to walk comfortably for 8 miles.
  • Marathon Mileage-Building Schedule: Once you are walking regularly, you can use this 19-week schedule to increase your long distance mileage and build your speed and aerobic capacity.
  • The Month Before Your Marathon: The final month includes your longest walk, final shakedown of your clothing, hydration, and energy snacking, and then the taper. Here is where you will make any adjustments in what you'll be wearing and you'll be sure you know how to eat and drink throughout a long walk. You'll know what works best for you to prevent blisters.

Strategy for Walking a Marathon

Beyond just putting in the miles, you will have to consider taking care of your body during long training walks and during the marathon itself.

Planning For Race Day Weather

  • Tips for Rainy Marathons: You might have avoided rain on your long training walks, but you aren't going have a choice on race day. Learn what to do when race day is going to be wet. You need tactics to keep comfortable for the hours on the course.
  • Tips for Night Marathons: It can be fun to race at night, but you'll need to think about visibility and being able to see road hazards, plus the changing temperature.

Marathon Race Day

The race is going to be different from a training walk. Here are the essentials for strategy and recovery.

After the Marathon

You've got your medal. Now what? First, be sure to celebrate. Wear your medal and race shirt with pride. You have joined the community of marathoners. Runners will give you proper respect as few of them have ever gone the distance.

You are going to be exhausted and are likely to feel emotional for several days. You may also experience the post-race blues. After finally achieving the goal you've focused on for months, this is common.






Video: Half Marathon Training | A New Twist on Run-Walk Intervals

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Date: 04.12.2018, 17:58 / Views: 74474