The fifth annual Ealing Half Marathon is back for another year, with 2016's race taking place on Sunday September 25 from 9am.
The 13.1 mile race runs through the whole of Ealing, including the picturesque Lammas Park.
And if you're currently asking yourself why you ever thought it was a good idea to sign up for the long and hilly next month, do not fear, there are plenty of ways to make sure you train safely and effectively.
Follow the advice below and you'll not only complete your race but you'll hopefully have some fun at the same time!
Find a training plan that suits YOU
There are plenty of half marathon training schedules both online and through different sports apps, but it is so important to find one that is right for you.
Compare a range of timetables and see which fits in to your life without encroaching (too much) on your weekly routines. Also find one that doesn't seem too overwhelming for you and when you do, stick to it.
Eat a balanced diet
Some people think the best way to get energy is through carb-overload. Although carbohydrates - such as bread, pasta and potatoes - are important, they should be in proportion to other food types.
You should increase your intake of fruit and vegetables in order to get the right vitamins: protein is vital for re-growth and repair, and calcium is good for bone strength.
When you do go for carbs, opt for wholegrain as these will be more digestable.
Keep hydrated
It's too easy to become dehydrated when training as you will be sweating more than normal.
The best way to avoid this is to drink little and often - sipping water regularly throughout the day is better than consuming a large amount in one go. Check your urine colour- if it's clear, you're nice and hydrated.
Give yourself time off when you need it
The last thing you want to do is burn out because you’re pushing yourself too much.
If you're feeling under the weather, too achy, or suffering from muscle strain, give yourself a couple of days off to recuperate before starting again, even if this means diverging from your training plan temporarily.
Make sure you do your stretches
Running puts a lot of strain on the knees and ankles. Every time you bounce back to the ground the impact is equivalent to three times your body weight. It’s therefore crucial you take care of your muscles by stretching all of them thoroughly both before and after each run.
A hot bath after longer runs will also help to soothe your body.
Put together a motivating music playlist
To make running more fun, put together a playlist with songs that will take you away and make you forget what you are doing.
If you're singing or dancing along in your head you will be less focused on the exercise and the distance will pass quicker.
Vary your running routes
Training is a great way to get to know London better. Change running routes to make each of your runs different and exciting. It will feel more like an adventure rather than hard work.
Click here for our top west London running routes!
Raise money for a good cause
Running a half marathon is a good excuse to set up a JustGiving page and raise money for a cause you believe in. The charity will benefit, and you will have more of a reason to keep going.
The Ealing Half Marathon is officially supporting Alzheimer's Society, Cancer Research UK and CLIC Sargent this year.
Practice running at different points of the day
Mornings, afternoons or evenings may be more difficult or easier for you, depending on when you function best. If you vary the times of your training runs, you will get used to being able to be active at all times of the day.
Enjoy yourself!
Running a half marathon doesn't have to be something daunting. Have fun with it and feel proud of yourself!
Ealing Half Marathon 2016
For more information about the Ealing Half Marathon, head to the official website.
