Photograph courtesy of the Queen Bee Half Marathon
The Queen Bee Half Marathon, a race designed to “promote the fun of fitness while raising support and funds for local charities that focus on women,” is set for 7:30 a.m. on Saturday, October 12. The women’s half marathon, along with a four-mile race starting at 8 a.m., kicks off at Reading Rd./Pendleton St. and goes through Cincinnati’s downtown along the banks of the Ohio River.
As race day approaches, running experts share their insights on how to best buzz through this race.
“For a beginner without an established aerobic base, I recommend 14 to 16 weeks of training for a half marathon. Gradually increasing your mileage is key; doing it too quick is a recipe for getting hurt,” advises Ryan Thornley, an organizer of Brew Runners of Cincinnati. In his organization, distance runners train in a 15-week half marathon program and foster a love of inclusivity, Cincinnati, and the local craft beer scene.
Other training programs, such as Fleet Feet Cincinnati, owned by husband-and-wife team Frank and Stacey DeJulius, suggest that new runners should start their training one to two years in advance. For seasoned runners, they recommend beginning about 17 weeks before the race. It’s crucial to gradually build mileage each week and taper back about a week before race day.
The first step—and perhaps the most common advice for training for long runs—is to define your goals while keeping them realistic. Understand why you are doing it, and once you know why, it will help you stay on a path, according to DeJulius. Staying committed to your plan can be challenging but writing it down and placing it somewhere where you can see it every day will fortify the dedication.
On tough training days, especially those when tackling Cincinnati’s hills, find a running partner or join a local running group for motivation. Local running groups, including Brew Runners of Cincinnati, Fleet Feet, Roebling Runners, Queen City Running Club, and Cincinnati Run Club, can help keep you accountable during long runs.
Training for a half marathon also involves lifestyle changes. Viewing yourself as an athlete and being aware of what you put into your body is going to directly influence how you perform, says DeJulius. This means limiting junk food and alcohol, stress, and prioritizing sleep. Maintaining proper hydration is vital as it is recommended to drink small amounts of fluid every 10-20 minutes. For food, focus on carbohydrate and calorie intake, as your body needs fuel for long distances.
On race day, conserving energy is crucial. “Most runners start out too fast and end up struggling towards the end of the race.” warns Thornley. “Hold back a bit at the beginning so you have something left in the tank for a final push to the finish.”
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