Preparing for your first half marathon? Here’s where to begin

A marathon is all about the training - without it, you risk injury or not completing the race

To help you smash all kinds of PBs, JOE spoke to Kira Mahal, PT & CEO of MotivatePT - London’s largest personal training network. Mahal says: "When it comes to running practice, it is really important to begin all your runs with a warm-up and to finish with a cool down." Going straight from your front door into a run may not work.

Marathon training tips

"It is best to perform light aerobic exercise for around 5 to 10 minutes to warm up your muscles, such as brisk walking, jogging or cycling", Mahal says. "For a cool down, it is best to slowly jog or walk for 5-10 minutes after the run in order to allow your heart rate to gradually return to resting. Hydrating yourself at this point is also key, as well as stretching as the muscles have been warmed up." Examples of the best stretches to include are:

• Hamstring stretches
• Quad stretch
• Low lunge

Pacing yourself is a proven method for getting the most out of your marathon. Mahal states: "The best way to assess your pace is to start slowly and ease into your run. If you are running a marathon, it is best to start slow and use the first few miles as your warm up, in order to prevent you totally burning out." Hiring a coach or personal trainer can enhance your progress. "Consider working with a pro", Mahal says. "Motivating yourself at the start can be really hard, and it's best to work with a personal trainer who can assess your running technique and create session plans. You can get started without having to think about all the finer details yourself. If you can’t afford a trainer, consider an app such as Couch to 5k or Human." Slow and steady may not win the race when it comes to event day - but this approach will certainly help you get the most out of your body in the run-up. "The most important thing to bear in mind is to start slowly! It can be really tempting to go out for your first run and sprint as fast as you can for as long as possible, however you are likely to burn out or injure yourself. "The best way to really progress is to add short bursts of running into slow jogs, and gradually build up from this."

Nutrition is key

On the day of your race, a great pre-run breakfast idea is one high in carbs and low in fat, such as porridge. Mahal has broken down the reasons why this works. "Nutrition really is key. If you aren’t fuelling your body correctly, you won’t have enough energy to run at your optimum. "Ensure you eat plenty of carbohydrates – these will make up the bulk of energy for your half-marathon training. Around 45-55% of your calories should come from these. Examples of great carbohydrates to incorporate are starchy vegetables such as sweet potatoes, and complex carbohydrates such as brown rice." You should also make protein the focus of every meal, according to Mahal. "Protein is essential for muscle recovery, and, when consumed alongside carbohydrates, it can prevent blood sugar spikes and ensure steady energy release. "It’s a great idea to vary your protein sources: eat an abundance of eggs, yoghurt, meat, fish, cheese, nuts and seeds. Protein powders can also be a very efficient way of ingesting protein quickly after your runs."

Select the right supps

During training, consider supplementing with certain products. Your training and diet should take centre stage, but a careful selection of supplements can aid your performance. Mahal says: "Cordyceps is an adaptogen which increases the body’s tolerance to stress, enhances stamina and improves lung, kidney and adrenal function. It also can speed up recovery. "Magnesium is another fantastic supplement, as it can help with recovery, sleep and heart health." Supplements mainly exist because of their convenience. During a marathon, it obviously isn't feasible to eat a solid meal. Mahal says: "Consider sports drinks and energy gels. These will help to replenish your lost muscle glycogen (carbohydrates) in order to keep your energy levels high, allowing you to sustain your pace. "A good benchmark would be from 30 to 60g per hour." Although you'd struggle to sip on a standard cup of coffee, caffeine can still provide real benefits. Chewing on coffee beans or caffeinated gum can be a good way of getting this in. "Caffeine is another useful supplement as it stimulates the nervous system and makes you more alert. This can in turn improve your running performance." Unless you’re eating straight after your run, think about drinking a recovery drink or a carb and protein-laden bar as soon as you finish your run.