Maintaining a consistent pace is one of the biggest challenges in a half marathon. It’s not easy to do, especially with the summer heat starting to set in.
Maintaining a consistent pace is one of the biggest challenges in a half marathon. It’s not easy to do, especially with the summer heat starting to set in. Hence, you must know how to pace yourself well so that you don’t huff and puff your way to the finish line during the first Stayfree DNA I Can Women’s Half Marathon at the Bandra Kurla Complex on Sunday.
Experts recommend that first-time runners should not try for a time goal. “Unless you have an experience of running 5km, 10km or half marathons, the participants should not try to keep time goals. Timing should not be a priority as this is also a wonderful charity event and you are not aiming to set a record. The basic thing is to enjoy the run and not worry about the time you take to finish it,” says Ajit Kulkarni, a physical trainer.
C Srilekha, 43-year-old housewife who has run in a few half marathons, including the Delhi run, warns runners against over-exerting themselves. Giving the body complete rest a day before running the marathon is essential, she says. “Women should take this as fun and ensure they do not get over-competitive. They should also make sure that they do not indulge in strenuous exercises a day before the marathon. They should rest as much as possible and go into the marathon fresh. Only then they will be able to enjoy running,” Srilekha says.
Timing the run, in this case, simply means a race plan that will ensure you are not drained out at the half way stage itself. “Even-paced racing is the best option. Run at a steady, even pace so you do not strain yourself and run out of breath. A better way to explain this is ‘even effort’, meaning that your effort is distributed evenly along the course,” Kulkarni adds. “Some people tend to start the race as fast as they can. By the time they reach the half-way mark, they run out of steam. The other tendency is to start off slowly and pick the pace towards the end.”
Running in the heat and humidity can have an impact on the run and hence, experts suggest runners should ensure they do not dehydrate or over-hydrate themselves. “It is difficult to run in the heat but once the body warms up, there should not be any problem. The runners should make the of water stations along the course. Drink as much as the body demands. Consuming more or less water can have a reverse effect,” Kulkarni says.
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