Race Day 2020

23 February

Tag archives for: Brighton Half marathon 2019

Brighton Half Marathon: 2 Weeks To Go

Tapering Your Training

It’s time to start the all-important final aspect of your training: tapering.

Whilst it may seem counter-intuitive, tapering is essential to preventing injury before the big day, and ensuring you perform at your very best. So, try to keep your excitement under control, and resist the urge to train like mad, as the countdown begins!

What is tapering?

The taper period is when you reduce the intensity of your training as the half marathon approaches, to allow your body to properly recover and adjust. Each runner’s requirements will differ, and the person with whom you develop your training plan will help you plan the most effective taper period for your body.

Why is tapering important?

Tapering can dramatically reduce your risk of sustaining an injury during the race and prevent problems during your recovery period too.

During your taper period, your muscle glycogen levels return to their optimal level. Various enzymes, hormones and antioxidants, which are depleted during training, also return to their peak levels, and muscle and connective tissue is given chance to repair and strengthen in time for race day. Tapering also allows your immune system to improve dramatically after the strain of training.

The tapering period is also when your body will reap the benefits of training. The ways in which your performance improves through training are called ‘training adaptations’ and require a certain amount of rest to take place. This means that while you may not be working as hard during your taper, it’s an essential step towards being at your fittest and fastest by the time race day comes around.

Science for maximum performance

With your hard training done and your tapering period about to begin, there’s every chance you’re already keeping to a strict diet to ensure maximum performance – but have you considered how you’ll stay hydrated and energized during the race? Runners Need has a wide range of nutrition and hydration foods and supplements to keep your blood sugar levels at peak and prevent the dreaded flagging. Visit our in-store experts to find the on-the-go products guaranteed to help you power through!


Brighton Half Marathon: 6 Weeks to Go

Avoid injury with Runners Need

With the big day just six weeks away, nailing your half marathon training is essential to achieve your best performance effectively and painlessly! Scheduling in the right amount of hard training, easier runs and rest will ensure that your body is well prepared to power through the 13 miles. Our friends at Runners Need have put together a training guide to help you get the most from your last six weeks of training. Remember, though, this is only a guide, and you should always seek personalised training advice where possible.

Let’s start with the easy bit: every Monday, Thursday and Saturday for the last six weeks are rest days. It’s really important that you schedule in enough time for your body to recover, to ensure you don’t sustain any injuries and you are rested enough to perform at your best on race day.

Every Tuesday, you should do 40 minutes of easy running. This light exercise is intended to maintain your great results so far and keep your muscles moving, for an easy transition between hard training and rest days.

The first four Wednesdays of the six weeks leading up to the Brighton Half Marathon, you should do a 30-minute tempo run. A tempo run is one which is 25 to 30 seconds per mile quicker than your current race pace and improves speed and endurance in longer races like a half marathon. The last two Wednesdays (in our case, 13th and 20th February) should be rest days – this is your taper period.

Fridays and Sundays are where we alter the run types and lengths for maximum gain as the half marathon draws closer:

Fridays:

Week 1 (w/c 14th Jan) – 40 minutes interval running

Week 2 – 50 minutes interval running or cross training

Week 3 – 50 minutes interval running

Week 4 – 40 minutes interval running or cross training

Week 5 – 40 minutes interval running

Week 6 – 50 minutes easy running

Sundays:

Week 1 – Run 5 miles (8km)

Week 2 –Run 10 miles (16km)

Week 3 – Run 5 miles (8km)

Week 4 – Run 12 miles (19km)

Week 5 – Run 6 miles (10km) at race pace

Week 6 – Run the Brighton Half Marathon!

Following this training plan, or a similar one recommended for you, will ensure that your body is in the best possible condition for the race. From Runners Need, the very best of luck to everyone participating in the Brighton Half Marathon!