The Hackney Half in London is renowned for its flat course, urban festival atmosphere, and incredible spectator support. To make this race as comfortable as possible for you, it’s important to prepare properly. From training strategies to pre-run advice, here are the key aspects of your preparation.
Step 1. Define your goal
Before you start training, it’s important to understand exactly what you want to achieve. For some people, the goal is simply to cover a distance. For others, it may be to improve a personal best or support a charity. Having a clear understanding of your goal will help you stay motivated throughout your training.
Step 2. Build a proper training plan
Training for a half marathon requires a gradual increase in workload, especially if you’re a beginner. An optimal regimen includes several types of runs throughout the week.
Long workouts help develop endurance, while speed runs improve your pace. Recovery runs at an easy pace give your body a chance to adapt to the load, and additional workouts such as cross-training or freestyle running allow you to diversify your training. If your limit now is 5-10 km, increase the distance gradually. Within 10–12 weeks, you can reach a steady 18-20 km per run, making the half marathon itself a comfortable challenge.
Step 3. Work on your running technique
Effective technique reduces stress on your joints and makes running more economical.
Keep your back straight, don’t lean forward, and keep your shoulders and arms relaxed. Stride length matters—it is better to take short and frequent strides rather than trying to increase your pace with a wide stride. When landing, try to rest on the middle of the foot rather than the heel to avoid unnecessary impact. Monitoring your heart rate during your workouts will help you avoid overloading and determine the optimal pace that works for you.
Step 4. Add strength training and stretching
To prevent injuries and increase endurance, it’s important to not only run, but also pay attention to physical fitness. Developing your cortical muscles, strengthening your back, legs and feet will reduce the risk of overexertion. Exercises like planks, twists, squats and lunges are good. Incorporating balance and coordination exercises will help avoid injuries while running. Regular stretching after each run will speed up muscle recovery and increase muscle elasticity, which is especially important as the kilometers increase.
No experimenting on race day!
The Hackney Half is a celebration, but you don’t want to get emotional and change your habits. On the day of the start, stick to the tried and tested pattern:
- Wear comfortable and tried and tested equipment
- Don’t try new food or drinks before the race
- Arrive early to warm up and get ready
- Run at your own pace, don’t try to keep up with others
The Hackney Half is not only an endurance test but also an incredible atmosphere. If you prepare properly, you will not only win a medal but also unforgettable emotions at the finish line!