Ahead of the 2018 Jetty 2 Jetty Moreton Life Magazine sat down with Sandra Hegarty, a personal training and group fitness supervisor at Dolphins Health Precinct to get her tips on planning to take on the Jetty 2 Jetty half marathon.
Half Marathon Tips
- "Planning is key" the more time runners give themselves to get ready for the event the better
- The first step should be seeing your GP. Running 21km can be brutal for those who attempt it without training, with a high risk of injury and long
- Once you have the all-clear, organise everything you need for race day early and train with it, especially running shoes, socks and pouches.
- Add in strength and conditioning traning using a cross-trainer and short and long runs outside each week
- Increase the distance you are running each week by 10 percent until you can comfortable run 16-18km.
- In the last 2-3 weeks start to taper off.
- In the final week before the race, just run an easy 5-8km.
- It is important not to hit race pace during training but you can do interval training once a week to improve your fitness. Interval training is running
400m at race pace, taking a break for 30-60seconds before running 400m again. Do this for three or four times. Running up hills is good for strength
training - but take care running down hills - use your core and try to reduce joint jarring. You can start with three to four hills and gradually
increase to seven to eight hills.
- Have a good, light breakfast high in carbohydrates and fresh fruit
- Make sure you are well hydrated the day before and the morning of the race
- Go for a light jog to warm up properly
- Try electrolyte gels during training to see if they work for you
- Make use of drink stations on the course
- Have a high carbohydrate meal the night before, but don't leave it too late to eat
- No alcohol for a couple of days before the race
- Get oxygen in the lower part of your lungs, by emptying your lungs and taking a deep breath
- Relax your shoulders and hands when running and make sure your feet land in line with your body. Look straight ahead, not down.