Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.

Elliptical vs Treadmill: Which Cardio Machine Is Right For You?

Does Rowing Count as Strength Training?

alt

I asked what was wrong.

Well, I felt like I needed to do the full 13.1 miles, she said.

Now my butt hurts.

woman sweating in the gym

running coach and fitness specialist

How long should long runs actually be when training for a race?

There was no need to go over 10 miles to have the fitness necessary to complete the half marathon.

So why did my friend go totally against her plan and all practical advice?

Woman walking on a treadmill at the gym.

Her reason: Just to confirm I could.

And were told in life, practice, practice, practice.

You dont want the first time you do something to be the big show, right?

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

But you really shouldnt do it.

When I think back to my first half marathon, I remember the doubt and fear.

Why dont training plans go the full race distance?

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

running coach and fitness specialist

A more advanced half marathon training plan can go above 13 milessometimes up to 16 miles.

Thats the key: time on your feet.

Especially when it comes to marathon training where slower runners could potentially be slogging through long runs for hours.

Healthy female training in the gym, performing a hip thrust.

Whats the risk of running the full distance before the race?

The more youre running on tired legs after a log training block, you might subject yourself toovertraining.

Running a full distance before the race dramatically increases your risk for injury, Campbell says.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

You must tell your brain to stop doubting the structure of the plan, according to Conti.

Does Dancing Count as Cardio?

Heres What Experts Say

Glute Bridge vs Hip Thrust: Which Is The Better Booty Booster?

Im a Master TrainerHeres Why You Shouldnt Skip Your Post-Run Stretches.

Beginners might look at these training plans without understanding the science behind it, she says.

A nice taper two to three weeks before the race will make your legs fresh.

Trust that the training, optimal recovery, and fresh legs will get you there.

You might be wondering why you dont hurt yourself during the actual race.

Its thanks to the magic of the taper.

Because youre racing on healed legs, youre less likely to face injury.

A nice taper two to three weeks before the race will make your legs fresh, Campbell says.

Trust that the training, optimal recovery, and fresh legs will get you there.

How to embrace the unknown of the last few miles

So you dont want to get hurt.

You dont want to get sick.

Youve decided to follow your plan and have vowed not to go the full distance.

But youre still nervous.

Mentally, how should you deal in the weeks leading up to the race?

Its about trusting yourself and the training youve already done.

As many old-school coaches will say, The hay is in the barn.

For me, my first marathon was a bucket list item.

I thought the people who ran these races were superhuman.

I had no idea your body could actually run or perform for that amount of time without dying.

But I trusted that if I followed the plan, I would do it.

For her first half marathon, Conti never ran more than a nine-mile long run.

First, ask other runners about their experiences in the last couple miles of a race.

For me, the last two miles of my first half marathon were exhilarating.

My first marathon was a little different.

Youll feel the same way.

Aside from sheer determination, here are other tactics to pull you to the finish:

1.

Use the crowd

At big races, crowds will line the street leading up to the finish.

Their cheering will create an electric atmosphere.

Its all mental, Conti says.

Think about it like, Oh my gosh, all I have is a 5K left.

Ive done this a million times.

Or I have six miles.

Youre going to be fine.

I am all about mantras, Campbell says.

Find one, practice it, and keep saying it.

Campbell also suggests writing down one win each week throughout your entire training cycle.

Conti has another perspective that can make the last bit of your race go faster.

Think of your half marathon as only 12 miles or your marathon as only 25 miles.

Because the last mile you run with your heart, she says.

…

Got it, you’ve been added to our email list.