A week before my friend’s first half marathon, she called me and confessed, “I might’ve made a mistake.” Throughout her training, I had been her source of running advice and encouragement. Surprisingly, she didn’t really need my support as she had been acing her long runs and felt confident about her progress. So, her panicked call caught me off guard. Curious, I inquired about what went wrong. “Well, I felt like I needed to run the full 13.1 miles,” she explained. “So I did. Now, my butt hurts.”
The question of how long long runs should actually be during race training is a common one. We had previously discussed how most training plans do not require runners to go the full distance of the race and that it is intentional. You don’t need to go over 10 miles to build the fitness needed to complete a half marathon. So, why did my friend decide to go against her plan and the advice of many? Her rationale was simply, “Just to make sure I could.”
Christine Conti, a running coach and fitness specialist, understands the importance of building confidence in runners during training and acknowledges the fear first-time racers often face. “They believe that if they don’t try running the full distance first, they’ll never make it,” she explains. “But you really shouldn’t do it.”
Reflecting on my own first half marathon experience, I recall the doubt and fear that plagued me. How can one be sure they will finish the race if their longest run does not match the full distance? The good news is, there is evidence to show that completing a race without running the entire distance beforehand is possible, saving you from unnecessary pain and exhaustion.
But why don’t training plans have runners go the full race distance? Contrary to popular belief, most training plans are designed to stop just short of the full race distance for a reason. According to Katherine Campbell, a physical therapist and running coach, this approach allows beginners to build the necessary aerobic endurance without overloading their bodies and risking injury.
In marathon training, plans typically peak at a 20-mile long run, not the full 26.2 miles. For half marathons, the longest runs may go up to 13 miles, but anything beyond that increases the risk of injury due to fatigue and breakdown in form. Unless runners have a solid base and have already completed long runs of at least seven miles, there is usually no need to exceed 10-11 miles in training.
Running the full distance before the race poses many risks, including overtraining, increased injury risk, and strain on the body’s systems. Tapering, which involves reducing training volume and intensity in the weeks leading up to the race, allows the body to recover and perform optimally on race day without subjecting the runner to unnecessary fatigue and potential harm.
Mentally preparing for the final miles of a race involves trusting in your training and physical readiness. Embracing the unknown of the last few miles requires confidence in the miles you have already logged and the preparation you have completed. By focusing on your weekly mileage and trusting in your training plan, you can calm your mind and prepare yourself for a successful race day.
In those challenging final miles, using the support of the crowd and recalling the experiences of other runners can help you push through. By harnessing determination and implementing various tactics, you can conquer the last stretch of your race and finish strong.
