The marathon's appeal is comparable to climbing Mount Everest, but just like training to climb Mount Everest is no walk in the park, training to run 21 km is also more challenging than it sounds. Suppose you have never participated in a run before. In that case, you should dedicate at least six to twelve months of your life to consistent half-marathon training, which should include long runs of three hours or more. A half-marathon has its own thrill; most first-time runners can finish a half-marathon after training for three months. It is highly unlikely that long runs would last longer than two hours. Training for a half-marathon requires a significant time commitment. Still, it does not have to dominate other aspects of your life.. If you are planning to participate in your first half-marathon, we have an amazing opportunity for you. Pankh MP half-marathon is being organised by Bansal news Bhopal on 26 Feb 2023; this half-marathon is an initiative to give wings to the dreams of under-19 sports achievers of MP and to be their hope. To register online, you can visit www.mpmarathon.run, choose your category, and run for this beautiful cause and for yourself. Moving on, let us now take a look at things you would want to know before your first half-marathon.

If it is your first time participating in a half-marathon, then you should know that anything can be achieved with the right approach and training. Here is a step-by-step plan for the half-marathon, so you can prepare yourself for the big event and run this half-marathon with confidence in yourself:

When training for a half-marathon, in the beginning, runners frequently make the mistake of believing that following a 12 or 14-week plan will get them from their couch to the race's finish line. However, every training plan for a half-marathon, whether 10 weeks, 14 weeks, or 16 weeks in length, assumes that you have already established a weekly mileage base of at least 15 to 20 miles. In addition, the distance of your longest run ought to be at least 5 miles. Anything less than this weekly mileage or the mileage of your longest run will overwhelm your body's ability to acclimatise to the new conditions. On the other hand, you will already have a strong foundation under your feet. In that case, the first few weeks of your training will consist of nothing more than getting used to the rigorous nature of the half-marathon training workouts. The longer runs push your body to strengthen fast, combine fatigue, and build strength. Suppose you come into the training with a weak foundation. In that case, you will be asking your body to build that foundation while simultaneously adapting to the new demands of the training that either constitutes overstraining or getting injured.

Running a lot of miles is an essential component of training for a half-marathon, but running too many miles or doing too much running, in general, can cause injury and fatigue. Therefore, anyone training for a half-marathon needs to ensure they get enough rest. Give yourself at least one full day of rest every week. Cross-training is a great way to improve your fitness while lowering your risk of injury. Any activity that serves to complement your running is referred to as cross-training. Strength training, particularly exercises that focus on building muscles in your core and lower body, can help prevent injuries and help you perform better during long-distance runs. Other activities, such as swimming, cycling, running on water, using the elliptical trainer, water running, yoga, and Pilates, are excellent cross-training for first-time half-marathon runners.

Half-marathon training plans typically last 12 weeks. A fast Internet search will turn up schedules lasting from 10 to 16 weeks. If a runner experiences a setback or injury, they have a few extra weeks to recover. Training for at least 16 weeks is suggested if this is your first half-marathon. This will give you more time to adjust to the rigorous training schedule. The plans range in length and cover various topics (the workouts, weekly mileage, and the number of times you run each week). First, make sure you do your research on the different options available before committing to a plan. Then, start by selecting one that works well with your current schedule. If the plan calls for daily running and you know that is not realistic, then the plan is not for you. Second, you should pick a program suitable for your current running ability. For example, if your longest run to date is four miles, but the first long run in the plan is eight, you should choose a different one. Even if a plan is designated for your level of running experience (i.e., beginner, intermediate, or advanced), you should still study it thoroughly to be sure it is appropriate for you.

During your training for the half-marathon, you are going to log a lot of kilometres. As a result, there is a possibility that you will sustain a running injury. Even though you should not automatically expect that you will get hurt, you must keep an eye out for any signs in your body that could indicate something is a miss. It is in your best interest to stop running and get medical attention as soon as possible if you suspect that you may have sustained an injury. Runners overlooking the risk of injury are more likely to disregard the warning signals of an injury, run through the discomfort, and ultimately make their ailments much worse.

In the hours and weeks following a half-marathon, how your body feels majorly depends on how well you recover from the run. After a long race, your muscles will benefit from several measures you may take to promote recovery. You should first keep going when you have already won. If you give in to the need to sit down, you will find that your muscles get stiff. Instead, keep strolling along at a leisurely pace. Get some water and some light nibbles for after the half-marathon. If you have been hurt, seek help to get to the medical station. Give yourself a few days after your half-marathon. Light to moderate exercise will aid in recovery. Try a yoga or stretching class, take a leisurely bike ride, or swim laps in a pool. Regular, mild exercise will help maintain muscle flexibility and promote joint mobility. You will miss running and want to get back out on the road. You may even consider entering a new race. Keep your running regimen fresh and challenging by looking into new races and establishing new objectives.

Running from your heart, soul, and body is required; running for yourself is required! If it is your first half-marathon, remember that you will make mistakes, but you will learn from them and run better the next time.

The Pankh MP Half-Marathon is an initiative of the Bansal News to support the persistence and commitment of the upcoming Sport Stars of Madhya Pradesh. There are three categories in the marathon:

MP Pankh Half-Marathon will be concluded with Pankh Khel Protsahan Awards to reward young sports achievers. The event will commence on 26th February 2023 from the TT Nagar Stadium, Bhopal. If you are a fitness and running enthusiast, then come forward and join this thrilling event. So what are you waiting for? Register now and be a part of the Pankh MP Half-Marathon. Click here! https://mpmarathon.run/registration/marathon Contact - 942 582 7903, 7880094636, 8269199962 Website- mp.marathon.run Email - [email protected] Instagram - @mp.marathon Facebook- https://www.facebook.com/pankhmarathon/