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NFT: Half Marathon Training

BubbaMojo : 4/25/2017 2:43 pm
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.
My fiance did a 5k to half marathon program that builds up over  
Heisenberg : 4/25/2017 2:46 pm : link
12 weeks, I think. Worked like a charm and she did the half no problem. There are tons of programs to google and she did it thru the runkeeper app on her phone, which told her when to run and when to rest and prompted her thru some of the interval training that she did to get ready.

I did a similar 5k to 10k program. They will build you up over time.
The first thing  
Pete in MD : 4/25/2017 2:56 pm : link
to do is buy one of those awesome 13.1 stickers for the back of your automobile.
I have a 0.0 on the back of mine...  
Dunedin81 : 4/25/2017 3:01 pm : link
it's been stolen twice.
....  
BubbaMojo : 4/25/2017 3:47 pm : link
There will be no 13.1 stickers on my vehicle! I'm actually not even going to tell many people because I don't want to create some type of expectation, especially if I realize half way through training that I don't have what it takes.

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?
Some thoughts...  
Furman : 4/25/2017 4:27 pm : link
The general rule of thumb is that you want to increase your miles by 10% each week. This helps you slowly increase your endurance, without risking injury. The easiest way to injure yourself is to push your body well beyond what it is used to, which then results in your form turning to shit, and then boom, injured. Especially in the early days of training, listen to your body. If something doesn't feel great, don't push through it. Either stop to walk, or stop completely.

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.
BubbaMojo  
Marty866b : 4/25/2017 5:47 pm : link
Follow Furman's tips.I have run over 100 halves and just remember,running a half marathon is not a talent,it's all about the training and anyone who is healthy can do it. Being fast is a talent but not the ability to finish. A good tip to get started running longer distances is to slow down your pace to where you are very comfortable and don't be worried about your pace or time. When you get in better shape and your body gets used to the distance you will naturally go faster. After you finish your half and IF you are one who wants to run their best time,then sign up for 5 and 10ks. Best of luck.
Hal Higdon has great programs  
Rick in Annapolis : 4/25/2017 9:21 pm : link
but any weekly training regime that includes one "long run" and 3 or 4 shorter runs during the week will get you where you need to be.

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 )
I second the Hal higdon recommendation  
OBJ_AllDay : 4/25/2017 11:09 pm : link
Best of luck! I'm very jealous. On the shelf for awhile just had a hip arthroscopy for a torn labrum and FAI. Hal higdon' plans are perfect. Whenever someone tells me they don't think they can run a marathon or a half I tell them about how myself and others have used these programs to build up over the years. Anyone can do it! Best of luck.
I found a training schedule online....  
EricJ : 4/25/2017 11:15 pm : link
followed it carefully and at the time was training from thanksgiving through x-mas and ran the race just after new years. A tough time to train with the colder weather and the holidays and all of the food. I can remember one lousy day having to run 10 miles on a treadmill. A very boring morning.

You can do this.
I used this program a number of years ago  
Section331 : 4/26/2017 1:31 am : link
with terrific results. It only requires 3 runs per week, but you should still do additional strength training.
Runners World Half Marathon Training - ( New Window )
I was in the same boat  
Larry from WV : 4/26/2017 7:21 am : link
I was trying to get back in shape and had put on 20 pounds since college. I was 39 so I knew it was going to take a while to get back. I started running for exercise and eventually determined my training runs were about 5 miles 3 times a week. To keep myself motivated I signed up for a half marathon. Kept 2 of my runs at 5 miles and kept upping the 3rd run till I was at 10 miles.

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.
I just reread your original post  
Larry from WV : 4/26/2017 7:23 am : link
When I determined I needed to lose weight I was also 5-8 and 180. It's been a years since my first half and I've hovered just over 160 ever since.
Thanks...  
BubbaMojo : 4/26/2017 9:34 am : link
Wonderful information guys; I appreciate you taking the time to share.
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