Maybe you have run a couple 5k races, a 10k or possibly even a 15k fundraiser with your boyfriend. You feel like you are ready to step up your game but have no idea how to begin the insanity that is about to ensue! No worries, anyone can run a half marathon, it's all about training and preparing your body.
1. Make a Plan (And stick to it!)
Life is going to get in the way and you need to find ways to make your training schedule a priority. I typically pick three days a week to run. Tuesday and Thursday I will do my shorter runs of 2-3 miles and eventually ramp up to 4-5 miles about six weeks before the race. I like to do my long runs on Saturday’s where I can spend the morning out at a local park or trail and really get to work. It’s a great way to clear your head and the nice tan is an added bonus.
2. Consistently Build
Do not try to run ten miles on your very first training session. Your body needs time to build up your longer runs. I usually start my first long run around 4 miles and add one mile each week. There are many different opinions on how far you actually need to train to be ready, but I have found for me personally, training to run 10-12 miles is sufficient for my body. Many runners I know will train up to the entire race length and taper off a week or two before the race.
If for some reason you are really struggling at running a few miles, be sure to get the miles in under your feet even if it’s at a very slow pace or walking. The first half marathon I ran, I hurt my back about halfway through and my long runs were nearly impossible. On Sunday evenings I would spend time walking the required distance designated for that week just to make sure my legs were still getting the miles in. It took quite a while walking but the training paid off and I was able to run the entire length of my first half marathon.
3. Cross Train
My suggestion is to run three times a week, cross train three days a week and rest the last day. There are a variety of exercises you can incorporate into your training schedule that will be beneficial and my greatest advice is just to find something that works for you. I try to do a day of strength training with both weighted and bodyweight exercises, an hour of spinning class and an hour twenty minute long hot yoga class. Find something that works for you and your schedule that is enjoyable for you.
4. Find your #runningsquad
Find a friend that has always wanted to run a half marathon or a group of people that motivate you! My girlfriends and I have a challenge group called the #1000milechallenge where we all try to log 1,000 miles in a year. It’s a great way to keep your goals in mind while being held accountable and motivated. Many times if I have an injury or an issue, I will ask the group advice and many of the veteran runners can offer up their experiences. Personally, my husband is my biggest motivator and we try to do all our long runs together on the weekend. It's such a great accomplishment to cross that finish line together and it’s another great way for us to strengthen our relationship.
5. Research the Race Course
If you know your course is fairly flat, be sure to train on similar ground. If you know the course is extremely hilly, be sure to train on a path that has multiple elevations or work on running different inclines if running on a treadmill. If you are working on a time goal, try to get in some hills and intervals to challenge yourself. Many times if I am short on time, I will sacrifice the extra mile for a set of power hills in my neighborhood. It really gets my heart rate up and builds those quad muscles.
6. Tell Everyone You Know
Most people think that announcing the fact you’re running a half marathon is just for bragging rights but there is a real motivation behind this suggestion. When you tell people about your goals, quite often they will ask about your progress and you will have to give them updates. This is a form of social accountability and can serve as a great motivator. Several of the women around my office know my training schedule and will often check in and wish me good luck come race day.
7. Eat Smart
Most people think that they can eat absolutely anything while running because they need those calories to burn off, especially during those long runs. Let me tell you that this is most certainly not the case. Yes, you do need more food to replace all the calories burnt while running but you need to FUEL your body. If you eat mindless junk, that isn’t going to fare you well on that run later today and I know many runners who have actually gained weight while training because of their poor eating habits. Think of your body as a tool and treat it correctly. If you want your body to perform well, make sure you fuel it well.
8. Train Smart
Listen to your body! If you’re having an uncomfortable feeling or some sort of pain, be sure to see your doctor immediately. What you may think is just a nagging pain, could be something much bigger. Pain is our bodies way of telling us that something is wrong. Don’t ignore or brush off the messages your body is trying to send you.
9. REST
This aspect is just as important as your actual runs or workouts. If you do not give your body time to rest, you run the risk of overtraining or suffering an injury. Sometimes this can be the hardest part of the program because you feel like you should be doing something or you should be training on this day. But on your rest day, you ARE doing something very important - you are allowing your body to heal and recover. Do not skip this day, do not pass go, do not collect 200 dollars.
10. Mentally Commit
Race day, close your eyes and visualize yourself crossing that finish line. Many times the mind is a barrier to success especially if you feed the fears you may combat on race day. Try to think of yourself as the little engine that could, your job is to just put one foot in front of the other. I think I can, I think I can...
Running a half marathon in your favorite city can be one of the most rewarding ways to enjoy that city. There are so many people all there to support YOU! If you ever lose faith in humanity, I always suggest that you run a race. There is such an incredible amount of energy and support that stems from taking on this challenge. Running has taught me so many great life lessons in discipline and perseverance of the human spirit. I wish you the best of luck in training for your next half marathon and just remember -- one foot in front of the other.
