Half Marathon Training Plan Guide
A half marathon is a 21.1km challenge that's neither too difficult nor too easy, providing a fulfilling sense of accomplishment. RunBox AI coach creates a customized 12-16 week half marathon training plan to help you safely achieve this goal.
Why Choose an AI-Customized Half Marathon Training Plan?
- Progressive Training: Gradually building from basic endurance
- Personalized Pacing: Based on your target finish time
- Injury Prevention: Scientific intensity distribution
- Flexible Adjustments: Real-time optimization based on progress
pre race warm up but why leg discomfort during the race
Despite having a thorough warm-up before a half marathon, I often experience discomfort in my legs around the 8-10 km mark. It feels like a strain in the upper thigh, but it goes away afterward. What could be the cause?
Marathon races are quite different from other sports competitions because they involve ultra-long distances and extended durations. This not only demands high physical endurance but also a strong psychological resilience.
If you experience leg discomfort during the race despite a thorough warm-up, it is likely due to weak hip stabilizing muscles and hip flexors. The primary muscles responsible for stabilizing the hip are the gluteus medius and gluteus minimus, while the main hip flexors are the iliopsoas and rectus femoris.
Step 1: Activate the Hip Joint
1. Hip Circles: Recommended 15 reps/set
Stand on one leg and rotate the other leg around the hip joint. Complete one circle on each side and switch. You can choose to do this while moving or standing still.
2. Front Leg Kicks: Recommended 15 reps/set
Extend your arms out to the sides and kick your legs forward, crossing your hands. Switch legs. You can choose to do this while moving or standing still.
Step 2: Strengthen the Muscles
1. Clam Shell Exercise: Recommended 10 reps/set
Lie on your side on a mat with your back in a straight line and knees bent at 90°. Open your hip joint to the maximum angle using your hip and feet as the pivot, keeping your pelvis stable.
2. High Knee Exercise: Recommended 30 seconds/set
Run in place with high knees, lifting one leg so that both the hip and knee joints are at 90°. Keep your upper body upright without leaning back.
Start Your Half Marathon Training
RunBox provides half marathon runners with:
- Personalized 12-16 week training plans
- Weekly detailed training schedules
- Nutrition and recovery guidance
- Pre-race strategy planning
Download RunBox and let our AI coach help you achieve your half marathon goal!
