So you have just decided to pick up the pace and started to run longer distances, the problem is more unusual things are happening to your body. In part one of our blog we explained that by pounding the streets for longer distances you are working your body harder.
Your muscles and joints will be sore after a longer run than what they usually are after your regular run, this is because the impact is for a greater period of time and your body is working harder. So, there are additions to your normal training routine that you may want to add to help.
Run with Water
When you run for a short period of time it is possible to hydrate the body sufficiently before you start. However, when you are running harder and for longer periods then your body will quickly use up the water you have consumed. When this happens, your body will become dehydrated and you will feel fatigue creeping into your body. The remedy is to take on more water, and you will find that long distance runners carry water with them when they are training. Special running belts are available on the market that can hold small bottles, there are also hydration packs for the very same reason.
Take Walking Breaks
Training is exactly that, it is learning how to run, therefore when you are training for a half-marathon you are not actually competing. You are discovering how far you can go, at what pace, and how to recover afterwards. That is why if your body is telling you to take it easy you should consider walking. If you incorporate walking breaks into your training regime this can bring many advantages. Firstly, you will not have as much soreness afterwards, and secondly you will find that your training session can last a little longer and you can cover more distance. There is no shame in walking, you are not in a race, and you are merely training to improve.
Look at Your Running Shoes
Your favorite running shoes that you use for the gym and a thirty minute jog may not be ideal for half-marathon running. You will need a shoe that can be comfortable for longer periods, that does not get too hot, and has plenty of cushioning.
Plus, bear in mind that the extra mileage you are now running is wearing out your shoes at a faster rate. The guideline rate of replacing running shoes is six months or around five hundred miles. Even if the tread on the sole looks okay, your shoes could be losing their shape and therefore will not be supporting your feet properly.
Worn out shoes can lead to serious problems such as backache, as well as knee and ankle problems. Replace your running shoes on a regular basis and take care of them while you have them. All this can be daunting for a runner who has decided to try to tackle a half-marathon for the first time, just bear in mind that you are not the first person to have encountered these problems and they are not insurmountable.