Half-marathon: training, preparation, how to do it?

On Sunday March 13, 2022, the Grande Course du Grand Paris will take place, a 20-kilometre race (close to a half-marathon). On Sunday April 3, it will be the turn of Paris Marathon to take place from the Arc de Triomphe. If seasoned runners generally prepare several months before a race of this magnitude, the risk of injury (sprain, lesion, rupture of ligaments, tendonitis, etc.) should not be overlooked. How to properly prepare and train for a big race? How to warm up properly? How to eat well? What clothes and shoes to wear? How to limit the risk of injury while running? Advice from our experts.

Give yourself rest periods during the preparation, for example, by leaving a rest day between two sessions

“The first rule to know is to progressively quantify your training load because 90% of running injuries are due to poor load management, often by increasing speed, duration or elevation too quickly“, immediately indicates Camille Chanteloup, physiotherapist. The idea is therefore to prepare your body for several weeks before the race.

► 2 months before the race: to train on short distances (about 5 km), at least two to three times a week, and rather in the morning, advises the French Federation of Cardiology.

► Then gradually increase the number of kilometers (10 kilometers for two weeks, then 15, then 20…): it is preferable to run more often even if the outings are shorter. : it is better to do 3 sessions of 10 kilometers in the week than a single session of 20 kilometers for example.

“Most tissues respond better to small, frequent stimuli. The more frequent the stimulus, the more the adaptation processes are stimulated and the easier it is to learn the mechanical properties of the muscle.“, indicates the runner’s clinic, reference in running. “Another pitfall to avoid is the overtraining (running every day for example) which increases the risk of injury and decreases performance. So it’s important to take time out during its preparation, for example, leaving at least one day of rest between two sessions“. Remember, the key to injury prevention is the right balance of the amount of stress placed on muscles, tendons, bones and joints… In the same way, if pain appears, it is necessary to slow down the speed, reduce the intensity of the training or rest a few days before resuming its training.

► Vary sports activities to work and engage the other muscle groups. Alternate running with cycling, swimming and indoor cardio sessions (elliptical, rower).

► Also do some softening work with stretching before and after exercise.

► Finally, the sleep is essential before a race. The month before the event, be sure to sleep at least 7 or 8 hours per night and set a fixed bedtime. “Also, in order to arrive as “fresh” as possible on the day of the race, it is good to reduce the increase in the training load on the previous days“, advises our physiotherapist.

► training programs specially designed for half or marathons are available on the Running Clinic website.

Stressing a poorly trained or warmed-up tendon or joint can cause injuries such as sprains, ligament ruptures or tendinitis. To avoid them, make joint overheatingdoing stretching and dynamic movements of the main joints (knees, hips, ankles, feet, back, shoulders). Then you can do some movements of folding to soften the knees and hips. To continue to gently heat the muscles, “start the race with a short jog for 10 to 15 minutes at a reasonable pace (below your running speed) then do 2 to 3 sets of acceleration for 200 meters until you reach your running speed“, advises our interlocutor.

No need to take sports drinks (Powerade© or Apurna© type) which are much too sweet and will dry out more than hydrate

► 1 month before the race : the diet must be balanced and healthy: favor good starches (wholemeal pasta, brown rice, quinoa…) and legumes (lentils, split peas, chickpeas), proteins (poultry, egg, red meat, tofu , cottage cheese, fish), fruits and vegetables. And avoid processed foods or foods high in refined sugar such as cakes, crisps or prepared meals that promote cravings, in addition to not helping the body to last all day.

► Drink enough water, during training, during the race (it is essential to stop or slow down as much as possible to drink quietly at each break) and after exercise. “To athletes preparing for a marathon, I recommend a very simple drink to make: in a 1.5 L bottle of water, add a small briquette of fruit juice (grape or apple for example), two pinches of salt and mix. In contrast, no need to take sports drinks (such as Powerade© or Apurna©) which are far too sweet and will dry out more than moisturize“, advises Raphaël Gruman, dietitian-nutritionist.

► Eat about 3 hours before the race: a ration (150 grams) slow sugar such as pasta or rice”to bring energy to your body and avoid hypoglycemia during exercise” with two slices of ham or two eggs. We add to that a dairy product and a fruit and a compote, while drinking plenty of water. During the race, plan several snacks (banana, dried fruit, gingerbread…). In contrast, avoid cereal bars that are too sweet, which will disrupt blood sugar levels.

Avoid cotton, which absorbs moisture and dries too slowly.

Quality equipment should be preferred. If it is cold, the ideal is to superimpose several layers on top of each other so you can take off a layer if you get too hot. It is best to opt for technical textiles that are breathable and wick away sweat. Avoid cotton, for example, which absorbs moisture and dries too slowly.

• For the top: technical t-shirt + a sweatshirt + a windproof jacket
• For the bottom: technical leggings, tracksuit bottoms or shorts (if it’s over 10°C otherwise the knees are at risk of injury)
• For accessories: gloves, breathable socks and a hat if it is less than 10°C, to limit heat loss at the extremities.
• For shoes: sneakers (not too old, but not new either: “the ideal is to opt for shoes that you have “run in” during your preparation and in which you feel comfortable”, according to our interlocutor) with a small heel (not too high at the risk of twisting the ankle) to cushion the strides (cushioning is the ability of the shoe to absorb the shock at the time of impact with the ground) with a good “relaunch”(which makes it easier to bounce back from one stride to another), a good stability (which allows the runner to have his foot and ankle well maintained inside the shoe) and ideally non-slip soles. In terms of size, it is recommended to take a size above. (to check this, it must be possible to slip the thumb behind the heel and the foot must be well supported without being too tight).

How to avoid injury during a half marathon?

Each year, 1 out of 2 runners are injured while running and in 80% of cases this follows a change in training intensity, says the Ramsay Foundation. Among the most common injuries are:

• muscle damage
• rupture of ligaments
• sprain
• tendonitis

These injuries require full care to benefit from better recovery.

To reduce the risk of injury:

• Before exertion, it is very important to warm up – gradually and long enough (at least ten minutes) – to heat the muscles and make the tendons more flexible.
• Prepare your ankles (by making delicate rotations in one direction then in another) and your feet by massaging them with an anti-friction gel.
• After exercise, it is just as important to stretch properly after physical activity, particularly large-scale such as a (half) marathon
• If you feel a cramp in your calves or thighs (quadriceps and hamstrings), slow down your pace and walk around to relax your muscles. If the pain becomes unbearable, stretch for a few seconds on the painful muscle, then stop the effort.
• Do not practice effort of this magnitude without having had advice on good postures and on mastering technical gestures
• Avoid playing sports in extreme conditions (extreme cold, snow, high humidity, etc.)
• Changing your sporting habits (warming up better, hydrating well, banishing certain gestures, etc.) helps prevent recurrence of injury

What are the first reflexes in case of injury?

In the case of a sprained ankle and in the absence of a doctor, the priority must be to protect the ankle. Elevate the foot, apply ice (wrapped in a cloth to avoid burning the skin, for 10 minutes) and compressing the joint reduce pain, promote blood circulation and decrease edema. Then, it is absolutely necessary to consult a doctor.

What is the care in case of injury?

Several health professionals such asphysiotherapist, osteopath, sports doctor and rheumatologist can help relieve pain from injuries to the body and repair itself effectively. For example, you can consult your attending physician in case ofslight sprain or a trauma emergency service in case ofsevere sprain because surgical management by an orthopedic surgeon may be necessary. Only a clinical examination and an X-ray (depending on the case) can make the diagnosis and determine the type of injury, see if the ligament is affected or if there is a bone lesion.

Thanks to Camille Chanteloup, physiotherapist and Raphaël Gruman, dietitian-nutritionist.