O TREINO PARA CORRER MEIA MARATONA (21KM) PRECISA SEGUIR ESSES PONTOS…

Summary

In this video, Daril Guimarães shares essential tips for improving your time in a half marathon. He emphasizes the importance of mental strength and proper psychological preparation, as well as the need for consistent and varied training, including long runs, intervals, and aerobic exercises. Guimarães stresses the importance of hydration and nutrition during the race, recommending carbohydrate gels and water. He also highlights the necessity of a specific training plan and offers a detailed method, including training sheets and nutritional guidance, to help runners achieve their best performance.

Takeaways

• 😀 Mental strength is crucial for long-distance races like a half marathon. A strong mindset will help you maintain pace and finish strong, especially beyond the halfway point.
• 😀 You need to prepare for a half marathon with at least 8 weeks of specific training. This focused preparation will help you build the necessary endurance and conditioning.
• 😀 To perform well in a half marathon, a minimum of four weekly training sessions is necessary, including long runs, semi-long runs, interval training, and aerobic power workouts.
• 😀 During training, focus on long runs between 15-18 km for beginners, and 18-24 km for those aiming for performance improvements.
• 😀 Interval training should be long enough to prepare your body and mind for sustained intense effort. Instead of just short sprints, focus on longer intervals (e.g., 8-12 minutes).
• 😀 Carbohydrate replenishment during the race is vital. Consuming gels and drinking water will help you maintain energy and prevent dehydration, which can lead to cramps.
• 😀 Hydration is essential during the race. Drink water in small sips, not large gulps, to avoid discomfort or side stitches.
• 😀 A balanced training routine is key. Include specific sessions for long runs, semi-long runs, aerobic power, and interval training to improve both endurance and speed.
• 😀 You should aim to complete your training with a structured plan that targets your goal time and prepares you for the specific challenges of a half marathon.
• 😀 Proper supplementation (e.g., gels) and hydration strategies are necessary to prevent energy depletion and dehydration, ensuring you can sustain your pace throughout the race.

Q & A

What is the first important factor to consider when preparing for a half marathon?

The first important factor is mental preparation. Having a strong mindset is crucial for completing a long race, as it helps you push through tough moments, especially after the halfway point in the race.

Why is mental preparation so critical for a half marathon?

Mental preparation is critical because, without it, runners may lose focus or motivation after reaching a certain distance, like around 11 or 12 kilometers. A strong mindset helps you continue through fatigue and tough patches.

How important is physical training in a half marathon?

Physical training is also vital. The right kind of training, especially long runs and interval training, helps build endurance and speed, improving overall performance during the race.

What is the ideal distance for a long run during training for a half marathon?

For someone aiming to complete their first half marathon, the long run should be between 15 to 18 kilometers. If aiming for a faster time, the long run should increase to between 18 to 24 kilometers.

What kind of interval training is recommended for a half marathon?

It’s important to do both short and long interval training. Long intervals (2000m, 3000m, or even 5000m) help your body adapt to sustaining a faster pace for longer periods, which is essential for improving your race time.

How many training sessions per week should a runner aim for when preparing for a half marathon?

At least four to five training sessions per week are recommended for improving race performance. This includes long runs, semi-long runs, interval training, and aerobic power workouts.

What are the key types of training a runner should focus on?

The key types of training include long runs, semi-long runs, interval training (such as sprints), and aerobic power training, which helps improve your stamina and speed for the race.

How important is a specific training plan when preparing for a half marathon?

A specific training plan is crucial. A structured plan tailored to your goals will ensure that you progress properly and gradually, improving both your physical and mental endurance.

Why should runners pay attention to their nutrition and hydration during a half marathon?

Proper nutrition and hydration are necessary to maintain energy levels and avoid dehydration, which can lead to cramping and fatigue. Carbohydrate gels and water are essential to replenish energy during the race.

What is the recommended way to hydrate during a half marathon?

It’s recommended to take small sips of water at hydration stations, rather than drinking an entire cup, which can cause discomfort. Hydrating regularly helps prevent cramps and dehydration.