How long does it take to run a half marathon? How many days of rest do you usually need to run a half marathon?

How long does it take to run a half marathon?

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2022 comes unexpectedly The pneumonia epidemic has disrupted the entire normal operating rhythm, and everyone cannot stay away. The same is true for road running and marathon sports. This has led to an overall reduction in public outdoor running sports in February and March and the subsequent interruption of marathon races.

With the gradual alleviation of the epidemic in my country, most mass runners have basically resumed running for a period of time. Without the motivation of a marathon, do you feel lost in running?

No marathon

Does not mean there is no running goal

The purpose of running for most runners It’s all for health, and there are very few runners who run purely for competition. Since they are all running for health and improving endurance, it’s not that important whether there is a competition or not.

Of course, having the goal of a marathon can motivate everyone to run better. This is called goal management, because having a goal in front of you will urge you to run more actively and in a planned way.

Therefore, without the goal of competition, some runners may be able to persist in running for fitness, but their motivation for running will be reduced, and they will not be so devoted and scientifically arrange their training.

For example

Today's LSD, tomorrow's interval running, etc., but the training lacks systematicity, and three days of fishing and two days of sunbathing may lead to a decrease in the runner's endurance.

Therefore, not having a marathon does not mean that there is no running goal. Set certain running goals for yourself.

For example

Running with the goal of an online marathon may be a reflection of the need for mature runners to strengthen self-management.

Train and improve cardiopulmonary endurance through half marathon

We often joke that half marathon is not just a joke when a horse runs. , the half marathon is only half the distance of the full marathon, but its difficulty is not half of the full marathon, but less than half, and vice versa, the distance of the full marathon is twice as long as the half marathon , but its difficulty is definitely more than twice that of a half marathon.

Precisely because the distance of the half marathon is shorter and the difficulty is lower, the number of participants in the half marathon is much larger than that of the full marathon.

According to the 2022 China Marathon Big Data analysis of events certified by the Athletics Association, the number of full marathon finishers and 470,000 people in my country in 2022 will be 260,000 and 470,000 respectively, while the number of half marathon finishers and people will be as high as 650,000 and 910,000, indicating that the half marathon is more popular and has more participants.

If the full marathon runners are mostly senior runners, the half marathon runners include a considerable number of junior and intermediate runners. The half marathon is something that can be achieved by the general public with just a little effort. It also satisfies the public's desire to participate in the competition and enjoy the fun. After all, the half marathon is also a marathon.

In the first half of the year when there was no competition, few runners ran a full marathon. After all, the overall consumption was too high. In the absence of a formal competition, It seems a bit unworthy to run a full marathon like this, so even online marathons are mostly half marathons.

But the half marathon is different. The distance of the half marathon is relatively short and the difficulty is low. For mature runners, a half marathon is nothing more than an LSD training.

Therefore, in the first half of the year when there is no competition, half-marathon running is suitable for most runners. Some mature runners will run a half-marathon on weekends as proof.

Even if you don’t run a half marathon, training according to a half marathon plan can help you run with a goal and a plan, which is much more effective than random training.

How to run a half marathon?

Advanced runners practice endurance, and mature runners practice speed

For junior and intermediate runners who have not yet experienced half-marathon, you may wish to sign up for an online half-marathon or pass a period of Time preparation, use the weekend to run a half marathon, see how long it takes you to finish the race or whether you can finish it within 3 hours, treat the half marathon as an endurance training.

For mature runners, one way to run a half marathon is to do LSD training, just like many runners do a half marathon every week, and the other way is to mobilize their own abilities and simulate a race. , see if your endurance has declined or improved after half a year.

In fact, for mature runners, half marathon is even as difficult as a full marathon. The long distance of a full marathon is more difficult. In order to avoid collapse in the later stages, people often do Consciously control the speed and save your energy for 30 kilometers later.

Since the half marathon distance is short, mature runners can train at a slightly faster speed than the full marathon. Training with a relatively fast speed and a distance of 18-20 kilometers is what the so-called professionals consider. "Big aerobic training".

The difference between aerobic training and LSD training is that it is faster and has a longer distance but does not frequently exceed 30 kilometers. This can better develop the lactic acid resistance of runners. ability.

Summary

It is now May, and there is only more than one month left in the running season. What’s next? We are about to enter the hot summer, and it is very necessary for runners to take advantage of this last good weather to train.

Do you plan to run a half marathon next? Tell us about your training schedule

The above is related to how long it takes to run a half marathon, and it is a sharing about the marathon. After reading that you usually need to rest for a few days after running a half marathon, I hope this helps everyone!