In 2023, many of you may have set New Year's resolutions or bucket lists, including practical goals like dieting or running a marathon. If it were easy, we would all be slim and able to easily complete a full marathon. In reality, not only is running a marathon challenging, but many also find half marathons difficult. There are people who can barely run 10 kilometers, and they wonder how one can manage to run a half marathon. I can easily find such opinions around me. I, too, was afraid of running the 3-kilometer fitness test during my military service. However, now I run almost daily, covering distances close to 20 kilometers, and I have completed a full marathon. But I have noticed that there is a significant difference between a half marathon and a full marathon. The distance is double, but I think the physical toll is much more intense.

However, we cannot feel the pain of a full course through yawning. We should not experience that level of pain, as it could lead to injury. Therefore, aiming to complete a Takuma marathon first seems like a more realistic goal. So, what should we do? There are often time constraints. For instance, in the Seoul JTBC marathon last November, I had to finish within 5 hours. Consequently, for the half marathon, I would need to finish in 2 hours and 30 minutes. But what did I say earlier? The distance is double, but it’s not usually double the time; that’s the paradox. Therefore, for safety, I should finish the Takuma marathon in under 2 hours. How can I achieve that? The key points are four: pace management, mental focus, consistent running, and setting up the right environment. To finish, I need to run each kilometer in how many minutes? In 5 minutes and 41 seconds. So, to be safe, I should aim for 5 minutes.

Running within 40 degrees for two hours was challenging. To maintain my pace, it wouldn't be difficult to keep it under two hours. I believe that in a marathon, mental strength is the most important. If you only focus on your goal, it’s easy to get exhausted. The method I recommend is to run without thinking too much, as if you’re truly enjoying the experience. Additionally, thinking about a distant finish line can be motivating, as well as considering a delicious meal or a cold beer as a reward after the run. This mindset helps you to keep going without giving up. Thirdly, consistency in running is key. For someone who hasn't been running, managing pace and mental strength alone to complete a half marathon or a full marathon is not easy. Every endeavor requires practice. To finish a half marathon in under two hours, I recommend starting from one kilometer.

The goal is to gradually increase the running distance up to 20 kilometers. Once I can run 1 kilometer, I will progress to 2 kilometers, then to 3 kilometers, and from there to 5 kilometers, and eventually to 10 kilometers. This way, I can steadily improve my running distance. If I also practice pacing during this time, I should be able to complete it in under 2 hours without much difficulty.

Fourth, setting up the right environment for running is also necessary. In my case, I run to and from work, covering a distance of 15 to 17 kilometers on weekdays. On weekends, I typically run 10 kilometers at a time. Additionally, having a routine that includes a refreshing shower and a delicious meal helps in developing a good running habit. It’s also beneficial to use apps like Stepan, which can help prevent injuries while running. Stepan is an app where you can buy virtual sneakers and earn coins while running. The amount of coins you earn varies depending on the amount you invest.

You can exchange it for cash. If there is a reward for running every day, it would be easier to run more. I mentioned four aspects: pace control, mentality, consistent running, and setting up the environment. There are also additional factors, such as nutrient supply before, during, and after running, as well as running posture and breathing. However, I believe the four points I mentioned earlier are the most crucial, so I elaborated on them. If you practice consistently like this, there will come a day when you complete a half marathon or a full marathon. I did it, and I'm sure that all of you watching this video can do it too. Thank you for watching the video. If you have any questions after watching, please leave a comment. It would mean a lot if you could subscribe and like the video. Thank you.

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하프마라톤 4가지만 실천하면 2시간 컷 가능합니다. [러너굴팁 1화] [운동, 다이어트, 러닝, 달리기]