Top tips to train for a half marathon/long distance run

Hey there. I will be sharing some of my fitness tips here. The first will be RUNNING since running is my forever passion, I really cannot give up on running. I love to run, especially outdoor, embracing the beautiful world. Besides that, running has a lot of benefits, it is the best workout for those who want to shed some pounds off.

Back to 3 years ago, I am not a good runner when I first started. I could not even run more than 10 minutes comfortably. I was out of breath, and I almost "died" hahaha.

But, practice makes perfect, if you put in more effort to train, you will soon become a good runner.


TIP 1 : Own a good pair of running shoes

Having a comfortable running shoes is essential to prevent any injuries and to protect your legs during workout. Choose a pair of running shoe with thick base and extra cushion. Moreover, a good pair of shoes can actually enhance your performance since it provides enough stability during long runs.
I personally like running shoes from Sketchers.

TIP 2 : Download apps to track your progress

Apps like Nike+ run apps are very useful, just turn on the apps and start running. It will calculate the distance and time you run and even the route by using GPS on your phone. There will be a virtual Nike coach who motivates you after you complete every km/mile. You can track your friend's progress to motivate yourself too.

TIP 3 : Put on your earphones

Running will be tremendously bored without listening to music. Put on your earphones and enjoy some workout music, Spotify is a very good music apps which provides different ranges of music. Follow the beat and enjoy!

TIP 4 : Fuel up before you run

It is very important to eat something before you run. Run with an empty stomach will only make you feel uncomfortable and tired. Always have a light pre-workout meal an hour before you run. For example, multigrain toast with peanut butter is a very good option to boost your energy when I go for a marathon. Yogurt provides calcium whereas tea contains caffeine to keep me awake in the early morning.

TIP 5 : Rehydrate yourself after the run

Drink plenty of water after the long run. Your body tends to lose a lot of minerals through sweating. Hence, grab some drinks such as electrolyte water or 100Plus to restore the minerals in your body

TIP 6: Warm up before the run

Make sure to warm up your body by doing some simple jumpings to keep your heart rate up. You can do a 5-min workout such as burpees, jumping jacks and even plank!

TIP 7:  Interval training

Practice smart! Run different distances everyday. If you continue to run longer distances everyday, your body will soon be exhausted. You need a rest for your body. This is how I plan my running workout.

Monday  - 5km run
Tuesday - 10km run
Wednesday - Rest
Thursday - HIIT workout ( full body and leg)
Friday - 3km run
Saturday - 12km run
Sunday - Rest
*HIIT workout is known as High Intensity Interval Training which can effectively boost your running performance. I will elaborate more about this in my later post.

You don't have to follow exactly what I do. Remember to take it slow and do not push yourself too hard. Adjust the distance within your limits. Practice more, when you are stronger, you can run further eventually.

TIP 8: Stretch after the run

Always remember to have a good stretch after your run. Stretching is vital just as exercise. It can decrease your risk of injuries. Your muscles will feel less tense after the stretch!

TIP 9: Find a running partner

It will be great if you can find a partner who loves to run like you! You will be more motivated during the run.

Well that is all for the post, I hope it really helps you all in your fitness journey :)

♥