Essential Guide to Preparing for the PCRF Half Marathon

Getting Ready to Run the PCRF Half Marathon

Running a half marathon takes dedication, preparation, and mental toughness. If you're considering signing up for the PCRF (Pediatric Cancer Research Foundation) Half Marathon, make sure you know what you're getting into! This 13.1 mile race will challenge even experienced runners, but with proper training anyone can cross the finish line.

Choosing the PCRF Half Marathon

The PCRF Half Marathon benefits the Pediatric Cancer Research Foundation, making it a great choice if you want to race for a cause. PCRF funds research for childhood cancer, which impacts over 15,000 children in the U.S. each year. Your entry fee and fundraising dollars will go directly toward critical research programs.

This half marathon has grown in popularity over the past decade thanks to its scenic course and the meaningful cause behind it. The event draws over 5,000 participants annually and has raised millions for pediatric cancer research to date.

Getting Ready to Train

Running 13.1 miles requires months of training, especially if you're a beginner. Experts recommend starting your PCRF Half Marathon training at least 12 weeks out from race day. Slowly build your weekly mileage until you hit 10-15 miles during your peak long run.

To avoid injury, only increase your total weekly mileage by 10% at a time. So if you ran 10 miles one week, the next week shoot for 11 miles. Mixing up your training with speedwork, hill repeats, tempo runs and easy recovery days is also key.

Increasing Mileage Safely

Logging higher mileage is necessary to prepare your body to go the distance on half marathon day. But take a gradual approach and listen to warning signs to avoid overtraining injuries.

Focus on running consistency, even if that means lower mileage at first. Run 4-5 days per week, including short, easy runs and a weekly long run that steadily increases. Aim to top out at least one 13+ mile training run before race day.

Incorporate strength training 2-3 days per week to build muscle endurance and running economy. Exercises like squats, lunges and planks will serve you well out on the course.

Essential Gear for Training and Racing

Running a half marathon doesn't require a lot of fancy equipment, but having the right gear makes training more pleasant and can make or break your race.

Shoes

The most important gear choice is your shoes. Visit a specialty running shop and try on a variety of styles built for longer distances. The right amount of cushioning and support comes down to your foot type and gait.

Replace your shoes every 300-500 miles to avoid shin splints, knee pain, plantar fasciitis and other overuse injuries resulting from worn out treads. It's smart to debut a fresh pair on race day.

Socks

A blister can torpedo your PCRF Half Marathon performance. Choose moisture wicking socks that fit comfortably without bunching. Many runners also apply petroleum jelly or lubricating balms to blister-prone areas as an extra preventative measure.

Apparel

Dress in light, breathable layers you can tie around your waist as you heat up. Wear technical fabrics that wick sweat to keep you cool and comfortable throughout all your training runs. Don't try anything new on race day!

If running in cooler weather, choose base layers and jackets that won't restrict your stride. Fleece gloves that allow you to access nutrition without fully removing them are also nice to have just in case.

Final Half Marathon Training Tips

Completing the PCRF Half Marathon will require diligent, patient training. But any runner can attain the fitness and endurance needed to conquer 13.1 miles. Here are some final tips:

Rest and Recovery

Embrace rest days, easy runs, sleep, foam rolling, massage, healthy eating, and hydration. Your body adapts and gets stronger during the downtime between hard workouts.

Consistency

Consistency breeds running fitness. It's better to train regularly at lower mileage than try to ramp up too quickly. Follow your training plan week after week.

Mix It Up

Vary your workouts between long runs, tempo efforts, speedwork, hills, and easy miles. Shake things up so your body and mind stay engaged in the process.

Set yourself up for success on PCRF Half Marathon day by following these training and racing tips. You've got this - now get out there and start preparing to crush 13.1 miles!

FAQs

How long in advance should I start training for the PCRF Half Marathon?

Experts recommend beginning your training 12-18 weeks before race day. This gives enough time to safely build your mileage and complete key workouts to prepare you to cover 13.1 miles.

What should my weekly mileage look like when training for the half marathon?

Aim to average 15-25 miles per week during half marathon training. Peak at 25-30 mpw towards the end of your plan, topping out with 1-2 15+ mile long runs to make race day feel manageable.

What is the PCRF Half Marathon course like?

The 13.1 mile PCRF Half Marathon course winds through scenic parks and neighborhoods with rolling hill terrain. Check the race website for the exact start/finish locations and course map.

Can I fundraise for PCRF while running the half marathon?

Yes, participants are encouraged to fundraise for the Pediatric Cancer Research Foundation leading up to race day. Funds support critical research to combat childhood cancer. Set up a personal fundraising page through the race registration site.