BEDFORD—Personally, I love participating in half marathons. But just the half where you drink Gatorade and everyone congratulates you. The 10th Anniversary running of the Limestone Capital Half Marathon presented by McIntyre Brothers is October 5, and the time to get prepped for the big race is here. Whether you participate in the 13.1-mile half marathon, 5k, or 1-mile event, the excitement builds as the time to lace up the running shoes draws near.
All races start and finish in front of the Milwaukee Depot on the corner of 14th and J St. and include a challenging course that only our beautiful rolling hills can offer. Start times are staggered between 8:00 and 8:15 a.m. to accommodate all events. Enjoy music and more before and after the race! Commemorative participant shirts and medals are awarded for all three events.
A cash purse will be awarded in the half marathon, with a special bonus paid to the top-finishing male and female from Lawrence County! Age group awards will also be presented.
Register to run, walk, or volunteer by clicking on this link.
If you’ve entered the half marathon, you probably don’t need reminding that 13.1 miles or 21.1km is a long way. So, having a clear race strategy makes sense, which can help you feel more confident and finish faster. Lack of proper preparation is probably one of the biggest causes of post-race frustration for runners, so make sure you’re one of those runners who don’t have half-marathon regrets.
Here are some pro tips to help prepare:
- Training runs: Commit to 3–4 weekly training runs, starting with 3–5 miles each and gradually increasing to 9–20 miles per week. Long runs are an essential part of training and should be progressive to build endurance.
- Strength training: Strong muscles can help reduce the risk of injury and generate more power.
- Rest: Training can be demanding, so take breaks with 20-minute naps and enough sleep. You should also take it easy the day before the race and avoid other physical activity.
- Nutrition: Eat healthy whole foods with protein and carbohydrates to maintain energy levels.
- Running shoes: Get specialist running shoes that fit your gait and pronation.
- Pacing: Pacing is important for finishing strong and avoiding pain and exhaustion in the last miles. You can try running at a slower pace and doing more volume in your workouts to get used to sustained efforts over a long time.
- Mobility: Pay attention to small aches and pains as a warning sign that your run form could be improved. You can try improving your hip posture or arm swing.
You can also consider other habits to build into your training, such as getting to bed on time, preparing post-run food, and making time for daily mobility.
