Embarking on a half marathon journey can be both exhilarating and challenging. In this insightful article, HOKA coach Anouka Trembaly shares her essential tips on training, to help you prepare for the big day and onwards.
Meet Anouka
Anouka is actively involved in the running community as an ambassador for Je Cours QC, promoting marathon events in Quebec, and as a dedicated runner. She and her partner run their very own coaching club called Le Club des Flèches, where they offer personalized training plans for lovers of the sport. Her approach focuses on the joy of surpassing oneself, while respecting personal abilities. Her passion is truly felt throughout the community.
CHOOSING THE RIGHT HALF MARATHON TRAINING PROGRAM
It’s all in the routine. But finding one that works for you can sometimes be overwhelming. Choosing the right training program will mostly depend on your experience level and your personal objectives for the race.
That being said, there are two general rules to follow: you’ll want to do one long run every week and get to at least 16 km, and then go for another day with faster intervals.
HOW TO TRAIN DURING THE DAYS LEADING UP TO YOUR RACE
The last ten days before the race are used for fine-tuning. Reduce the volume of training, but maintain intensity to create peak form. Here’s what Anouka’s plan looks like:
- 10 days before: One last strenuous workout with long intervals at your target pace.
- 7 days before: One last longer run, keeping it relatively short, at around 60% of your maximum.
- 4-5 days before: Only short runs, with easy intervals.
- Last day: A quick 20-minute activation session.
This last phase is very important for achieving your objectives, but when in doubt, remember that it’s better to do less than too much!
PRO TIP!
Knowing the itinerary
If you have the opportunity, take the time to scout the course before race day. Even if it’s by bike, by car or on foot for a fun outing, this will help familiarize yourself with the terrain and plan your strategy accordingly, especially taking into account the elevation gain.
WHICH running SHOES SHOULD I WEAR?
Our gear is just as important as our strategy, and having the right shoe for the job is a must. So we thought we’d ask Anouka for her faves for beginners.
“At the moment, I use HOKA CLIFTON 9 for my longer and recovery outings. Their generous cushioning makes them ideal for long distances. I would certainly recommend this model to beginners for their comfort and reliable performance.
For my faster runs, I’d opt for the HOKA CIELO Road, which offers superior energy feedback, but I wouldn't recommend them for beginners due to their more aggressive nature.”
Price: 0.00$
Brand Name | Product Type
Brand Name | Product Type
For my faster runs, I’d opt for the HOKA CIELO Road, which offers superior energy feedback, but I wouldn't recommend them for beginners due to their more aggressive nature.”
Price: 0.00$
Be sure to always test your equipment in advance. Nothing new on race day!
Frequently asked questions
ARE THERE ANY NIGHTTIME RITUALS THAT CAN HELP ME SLEEP?
You’ll be less likely to sleep well before a race, so aim to go to bed earlier in the days leading up to it so that you don’t have to gamble on the last night being a full night’s rest.
HOW CAN I MITIGATE THE NERVES AND PRESSURE?
Accept your nervousness as a normal reaction before an important race. Look at it as a source of positive energy rather than an obstacle. Trust in your preparation and focus on a positive mantra to channel stress into excitement rather than panic.
WHAT TO EAT ON THE DAY BEFORE A HALF MARATHON
Eating before a major race is often a stressful subject for runners. In practice, there's no need to complicate your life—just remember the 3 rules to follow:
1) easily digestible
2) rich in carbohydrates
3) familiar
This explains the famous pre-race tomato pasta; it's rich in complex carbohydrates, low in fiber and fat, and moderately high in protein (so it's easy to digest), and it's something most people enjoy.
In short, we want to listen to our appetite without overdoing it!
WHAT HAPPENS IF THERE’S BAD WEATHER?
Trust your senses and be ready to adapt your race plan according to the changing conditions. Adjusting pace and strategy in real time is essential to deal with the elements.
HOW CAN I STAY MOTIVATED?
One thing you can do to maintain a positive mindset is to focus on a short, meaningful phrase. Anything that keeps you motivated and in good spirits. Afterall, this race is the result of months of hard work, it should be a celebration!
Also, be sure to drink plenty of water and electrolytes at every refuelling point to stay hydrated and to maintain your performance.
RECOVER FROM A HALF MARATHON
Arguably just as important as the other stages, the recovery phase is all about taking it easy and feeling things out. You can risk injury if you get back to your activities too quickly. Make sure to schedule plenty of time to recuperate from your efforts. In fact, the week after your race should be used for rest, not for returning right back into the swing of things.
We recommend the HOKA Ora Recovery Slide 3 as your post-race companion, for ultimate food-cradling comfort.
IN CONCLUSION
There are many ways to go about your training for a half marathon. We hope the tips we’ve provided along the way from a pro will help you get on track. Remember to listen to your body and adapt your practice. Good luck!
Oh, and one last thing: wait at least two days before impulsively registering for your next one!
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