Running  HALF MARATHON

Your first steps towards a half marathon

Your first steps towards a half marathon

It won't be a walk in the park - but that's what makes crossing the finish line so sweet.

For any runner, conquering a half marathon is immense. So it's time to get in the zone, hit the streets and start your journey towards a truly memorable achievement.

If it seems daunting, don't worry - you're not alone. Lucozade Ambassador and Double Olympian Liz Yelling is on hand with advice to help you eat up the miles.

DOWNLOAD THE HALF MARATHON TRAINING PLAN (PDF - 696KB

NUTRITION 

KEEPING YOUR TANK FULL
The simple fact is you're going to need fuel. Specifically, carbohydrates.

Your body loves the stuff, but your muscles can only hold enough for 90 minutes of exercise. Running on empty is no fun - so you'll need to take some with you on those longer runs.

Pack fuel that's easy to carry and easy to get down - a Lucozade Carbo Gel or Lucozade Jelly Beans are ideal. Topping up your energy levels as you run will keep you going all the way to the finish line.

And when it's all over, try to get more carbs inside you within the hour to help your muscles recover. A bit of protein will also work wonders.

LOVE YOUR SWEAT
Sweat - it's a fact of life. And if fluid's leaving your body, you need to find a way to put some back in.

Drinking little and often will do the trick - aim for a few sips every 10-15 minutes. A hypotonic drink with electrolytes to enhance hydration should be your first choice - Lucozade Sport Lite's ideal.

What colour is your pee? Light and clear - well done, you're drinking enough. If it's dark, you need more fluids on board next time. And make sure you drink enough liquid after your run to replace the fluid you've sweated out.

LIZ YELLING'S TOP TIPS 

Been there, done that - got the medal. Double Olympian Liz Yelling is one of our finest athletes, so who better to help you achieve your goals? Here's her advice on how to nail your half marathon.

LIFT YOUR TEMPO EVERY NOW AND THEN. You'll feel it in your legs, but focus on the benefits and watch the ground disappear under your feet.

YOU'RE GEARING UP FOR A RACE - so you'll need miles under your belt. Run steady. Run strong. Run focused.

LOOKING FOR A TWO-HOUR HALF? Train for a two-hour half. Know what pace your legs can carry you at, then stick to it. Go off too fast and you won't make it.

If you've done the training, believe in your ability. PREPARE WELL, STAY STRONG, ENJOY THE JOURNEY.

Lucozade sports nutrition packs can help you run your half marathon.

Use the right fuel - get the best results. Our Race Day Essentials Pack has everything you need to put in a big performance.


VISIT THE LUCOZADE SHOP
Get the right sports nutrition before, during and after your runs with Lucozade's Runners Training Pack - created by Liz Yelling.

Fill your tanks with the right fuel before, during and after your runs. Check out our best-selling Runners' Training Pack - created with Liz Yelling.


VISIT THE LUCOZADE SHOP

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