Complete, detailed preparation for running a half-marathon

The half-marathon is a running event and represents half of a marathon, i.e., 21.1 kilometres. Running in general has been booming in recent years, as it's a relatively accessible sport and doesn't require a lot of equipment. Comfortable, breathable clothing, good shoes and... that's about it!

Did you know? The first marathon dates back to 490 BC. The story goes that a Greek named Philippides ran from Marathon to Athens, a distance of around 40 km. The exhausted young man was trying to announce victory over the Persians at the end of the Battle of Marathon during the First Medieval War. Unfortunately, he died after successfully delivering his message.

First, you'll need to determine your fitness level, and then make a training program to help you progress towards your goal.

The importance of rest and nutrition

We can't stress this enough: don't go overboard! Often, when we set ourselves a goal, we push ourselves too hard. But remember, too much running kills running. If you train too hard and don't rest, you run the risk of injuring yourself. It doesn't matter whether it's a minor injury or a serious case of tendonitis, as this could not only ruin your race, but also, and above all, demoralize you.

"In preparing for a half-marathon, rest is as crucial as the training itself. It's during rest periods that the body regenerates, strengthens and adapts to the constraints of training." Guillaume Dupire.

It's vital to build up gradually, stick to your program, and in between all that, remember to eat well and stay hydrated. A healthy diet will help you maintain regular, intense training while reducing the risk of illness or injury. So your success depends heavily on how you eat!

Eating well a few days before the race is essential! This will determine your performance on D-day, as well as your post-race recovery.

"Before the race, it's important to eat a meal rich in carbohydrates to provide lasting energy. Meals should be eaten around 2 to 3 hours before the start of the race to allow adequate digestion."

During the race, we advise you to opt for energy snacks, such as bars, gels or even fruit! Finally, after the race, "it's essential to consume foods and drinks rich in carbohydrates and proteins to help muscle recovery and replenish glycogen reserves. Fruit smoothies, protein sandwiches or chocolate milk are excellent to help restore nutrients lost during exercise." explains Guillaume.

Here's Guillaume's advice on how to be in top form!

Mental preparation and visualization

"On race day, it's essential to prepare yourself mentally and physically for the event ahead. Make sure you sleep well the night before and wake up early enough to have a light, well-balanced breakfast. Dress for the weather conditions and make sure you have all the equipment you need, including your comfortable running shoes (which you've obviously tested on your long runs)."

Pace and energy management

"Warm up properly before the start with a light jog, a few activation exercises and some straight-line acceleration. Don't get carried away by the fast start of other runners, and keep your own pace. Finally, listen to your body and adjust your effort accordingly to avoid premature exhaustion."

As Guillaume mentioned above, dress for the weather. If your half-marathon takes place in summer, choose breathable clothing: light t-shirt, a technical tank, shorts or running tights. This will quickly eliminate moisture and keep you dry during the race. If temperatures are cooler, it's advisable to choose : a long-sleeved jersey and long running shorts that fully cover the legs.

Good to know!

- Running tights offer specific support for the quadriceps, reducing vibrations due to ground impact and effectively alleviating muscle aches and pains.

- Shorts can be worn alone or over compression shorts. Most of the time, they feature an integrated technical belt, and can be zipped to carry gels, a water bottle or other essential.