Hello BBI world. Long time lurker, occasional poster here. I've recently decided I need to get back into shape, and am considering signing up for a half marathon being held in my area in September. Was looking for as much advice as possible concerning training, diet (through training and as it gets closer, right before the race).
Some background. 36 years old, 5' 8", 180 pounds. The most I've ever done is run in several 5Ks. In the past, I've preferred to do most of my cardio training on treadmills, where I can take my mind off of the running while watching TV. From my preliminary research, I know that will most likely have to change, or at least be forced to add in road running during my training.
Just looking for any advice one may have on the subject. Thanks in advance.
I did a similar 5k to 10k program. They will build you up over time.
Thanks for the advice on the app. I've done some Google research on training programs. Looks like there is some variation to them. Does anybody have a specific recommendation on a training program?
If possible, you're going to want to get on a schedule of running at least three times a week. Something like short runs on Tuesday and Thursday, with your longer run on Saturday. The goal should be to get to 20 miles during the week, with a long run of 10 miles. If you're able to go further, that's great, but if you can go 10 miles... you can "figure out" the last 3.
Equally important is giving yourself down weeks. Every third week, I would drop your total mileage, allowing your body to rest a bit. It's still important to get some exercise in, so your muscles don't atrophy, but take it easy.
If you're someone who likes the treadmill, it's important to vary the incline. Never run on a treadmill with zero incline if you're training for an outdoor race. Even if the race is dead flat, you're going to be running into the wind at some point and will feel a bit of resistance. Also, straight aways and hills engage different muscles in the legs. If you get to used to just hills or just straight aways, you won't be training the muscles in a way to let you succeed during the race.
Also use your training to experiment with what works for you. Clothing. Music. Energy supplements. Recovery drinks. Etc. You never want to experiment with something new during a race. Even grabbing a free PowerGel at mile 8 can throw you off if you're only used to Gu.
Finally, going from 5k to a Half Marathon is a significant jump. Look around and see if you can find a 10k a couple of months before your race. It will provide you a good benchmark and an intermediate goal that you can feel good about achieving.
Good luck.
As others already mentioned, the long run, and total weekly mileage, should not increase by more than 10% per week to avoid injury. The idea of over doing your weekly mileage may seem like an impossibility if you've yet to begin training, but if you are like most runners, after training a few weeks you will start feeling good and feel compelled to go faster or farther than you should. Even after learning the hard way I still ocassionaly overdo it and for me that means shin splints or inflammation in my metatarsals.
And that brings up the last point...go invest in a very good pair of running shoes. Head to a running store, let them watch your gait, and buy what they recommend.
Hal Higdon Novive Half Marathon - ( New Window )
You can do this.
Runners World Half Marathon Training - ( New Window )
I'm running my second one next week. I wish I could say I was following the same training plan this time, but running hasn't been my main focus. I still workout, but I haven't put the miles in like last time. I'm going on one long run a week, but supplement that with HIIT, other cardio and weight work.
I found I enjoy trail running more than road work and both more than treadmill running. If you haven't tried trail running in your training I would recommend working it in. It's actually a good way to help prevent injuries because it isn't the same repetitive motion that road running can be. Oh and telling people about you goal is actually a good way to ensure you meet it.