Can Run Will Run: 10 learning points from half marathon

JUBILATION, pictured below, as runners cross the line at Coventry's recent half marathon. As part of my ongoing 'adventure in running,' I've identified some learning points from the event. These are my own personal 'takeaways.' I'm not an expert - or even a particularly experienced runner - but this is by way of reflecting upon my first half marathon, and mulling over how to improve in future. Fab race-day pictures by BECKY THOMPSON. Thanks Becky!

VICTORY WAVE: Above and below, arms raised in
triumph at the end of the run.

Event: Half marathon (lessons learned)
Location: Coventry, West Midlands
Date: 19/03/17

OK! A little over a fortnight since the Coventry Half Marathon – my very first HM - and six weeks before my next, at Chillington Hall, near Brewood, in Staffordshire, on May 12. What can I learn from the experience?

FLYING FINISH: Crossing the
line in style

First of all, recovery time . . . It can take longer than you think.

There are people who are able run marathons day after day, apparently without flinching. But mere mortals, it seems, need to allow plenty of time for the impact to ease.

Like much that’s to do with running it seems that ‘nice and slow’ is best.

HIGH FIVE: Fantastic encouragement from supporters.

A lot will depend on age, fitness and experience, of course. You can go on an easy run or distance run the day after a race, but effective recovery takes time.

I was surprised at how long the ‘aches and pains’ actually lasted!

Training plan or no training plan?

There are plenty of ready-made plans available, either in books, magazines or off the internet.

They provide a helpful guide, but the general advice seems to be to adapt the plan to your needs. I loosely followed a schedule, missing days here and there, switching others around to suit.

PROUD SMILE: Final runner
completes the half marathon

Different people will have different reasons for entering a half, and so may need to follow carefully designed schedules more closely.

My goal, however, was survival, not speed. I wanted to enjoy the experience.

Learning point 1: Listen and learn. The tried-and-tested ‘listen to your body.’ Follow a plan, yes, but go with what you feel is right for you. Build a solid running base first, increase mileage slowly - small increments each week - and mix workout types. And certainly don’t overdo it! Too much too soon can be a recipe for injury! (Been there, done that!)

Feeding the dream

I was a little apprehensive first thing, as I felt stodgier than normal following quite a large pasta meal the night before. I imagined having to heave this extra weight around the course (or worse!). Luckily it was ok, but there's a lesson in there somewhere!

I substituted water for caffeine as often as possible in the week preceding the HM, but other than that, made no changes to my diet, and certainly didn’t try out any gels etc on the day! The mileage is enough to deal with – without the possibility of a ‘grumpy’ stomach as well!

Learning point 2: Nothing New. If you do want to try gels – or any other change in diet, for that matter - it’s best to become familiar with them before race day, not make sudden changes, or try anything new, at the last minute.

WARM UP: Friends in pen 2 before the race.

Note to self: take a closer look at nutrition.

CLUB COLOURS: Massey Ferguson members
ready for the run.

Jelly babies – One thing I did try was jelly babies! I thought I’d give them a go because ‘they were there’ (thanks to the amazing supporters lining the route).

However, as I discovered, grabbing and consuming this squashy confectionery while on the move takes practice (as with water). I managed one, but it felt like a sort of gummy Marshmallow Man from Ghostbusters trampolining on my tongue!

I wasn’t disappointed when the blobby gymnast finally dissolved - and was grateful I had failed to scoop up a whole team!

Learning point 3: Bye Bye Baby. Give the jelly babies a miss next time.

Sleep and euphoria

Sleep – or lack of it – the biggest problem. Some fitness coaches recommend around 10 to 12 hours. I’ll aim to achieve more, but I don’t know many people, especially if you work evenings, or other awkward times, who actually have 12 hours they can devote to sleeping. How heavenly would that be?

Learning point 4: Snooze control. Try to improve sleep time and squeeze in as much as possible!

WINNING STEPS: Nathan and Rachael, from Massey
Ferguson Running Club cross the finish line. Below,
ready for the off in the 2.5 hour pen.

Although euphoric, I was surprised at how, paradoxically, ‘down in the dumps’ and disoriented I felt the day after the race. But it appears this is a normal reaction – after the build-up, training, physical exertion etc - and does ease off.

Learning point 5: Go with the flow. Conflicting emotions can be a natural outcome of the event – whatever the cause – you just have to ‘ride with it.’

And finally . . .

6) Buddy up: Being part of a club or having a running buddy can be a great help. You can learn from others, share experiences, and help keep each other on track.

7) Be prepared: Having everything ready the night before eases stress on the day – no last-minute searching for anything that might be missing. There’s enough to cope with as it is!

8) Familiar feel: Know what you're going to wear and wear what you know! You need to be comfortable: no new t-shirts or trainers!

CHARITY DRIVE: Lots of money raised for charity and,
below, lots of support and encouragement!

9) Time travel: Allow plenty of time for reaching the venue, parking, making your way to the race village, finding your pen etc. It gets busy. Car-parking – and portaloo - queues can quickly grow, adding even more tension to the proceedings.

10) Great goal: Ultimately, a half marathon is an exciting goal to aim for - not as gruelling as a marathon, but a respectable, and doable, challenge beyond 10k. It's a great motivator.

Last year, I didn’t feel ready. This year, I loved every step!