How to train for a half marathon?

[CopasFamily]

To say that I'm sedentary is an understatement. On top of my lack of current physical activity, I'm carrying an extra 60lbs or so. I'd really like to start running, but have no idea of where to start. My dad is a runner, but he just kind of tells me 'you got just go out and do it'...Not much help.

One of the main reasons I'd like to be able to run a half marathon (and eventually a full) is because it's something I'd like to do with my dad. He's in his 50's now and seems to be in some type of run every weekend whether it be a 5k, a marathon, or a 50k trail race. I'm 26 and doubt I could keep up with him in a 5k. There are certain races that he doesn't miss each year (St. Jude's is the big one he refuses to miss.), and I would be thrilled if he could add the one at WDW as one we could do together.

Any suggestions?

[v_gan]

I'd like to know, as well! I would love to do the Princess Half Marathon next year.

[Maddykins06]

GOOD FOR YOU! :thumbsup2

Start off by walking. Every little bit counts.
Then check out these website to help: http://www.disboards.com/showthread.php?t=1191596

I'm a firm believer in whatever the mind can conceive, the body can achieve.
If you think you can, you will!

[jmasgat]

Start off with something smaller---lots of people use the Couch to 5k program. Here's a link...
http://www.coolrunning.com/engine/2/2_3/181.shtml

Its good in that it starts as walk/run and works its way up to running. After you successfully complete that--and maybe do a 5k, then you can look at some beginner 1/2 plans. There are a gazillion plans out there...okay, it just seems that way! Runner's World web site lists some, Hal Higdon, Galloway (run/walk) and lots of people on this board swear by Marathoning for Mortals, by John Bingham.

I'm sure others will chime in with more and better suggestions. Good luck! It is doable if you are willing to start slow, build gradually and set your goals. Oh, and before you take one step, get to a good running store and have them fit you for a good pair of shoes, suited to your body & running style.

And if you need some motivation, you can always do what many of us have--sign up for the race (before you even know if you can do it!) and then you're on the hook!

Maura

[VernRDH]

Ditto what Maura said, she is one smart cookie..:thumbsup2

Seriously, start slowly, get good gear and enjoy it. Make sure that you do it because YOU want to, cause you need to do it for yourself not anyone else. The weight will change the more moving you do, but think about what you fuel yourself with for running. Your body will thank you in many ways.

[ultramickeymouse]

Sometimes you have to take the leap of faith. Start slow but don't fear the mileage. Just respect it! Follow a slow and easy training plan(as mentioned) and you will do fine. Always remember a finish is better than a DNF.

Happy training,

Robert

[WDWFAN9]

Chiming in with an endorsement for John Bingham's Marathoning for Mortals. It is an excellent resource!

[momof2minnies]

Absolutely! Marathoning For Mortals- read it 3 times!!! Also I find Runner's World magazine very motivating- I look for it every month in the mailbox.Best magazine cover to cover I ever read.


Good for you deciding to get out there with your Dad , that is priceless!

Linda

[CopasFamily]

Thanks everyone for the suggestions! I think the couch to 5k is going to be my best bet for getting started, but I'll be checking out the other sources for the longer distances.

[DISaholic's]

Another vote for Marathoning for Mortals! :thumbsup2

I never even considered I could do a half before I read that book. Also the Beginners forum on the Runners world web site. Tons of people in the same place, just starting and trying to figure out how to proceed along with lots of experienced people posting to help/support.

[solar]

this plus size girl also highly recommends C25K, then Marathoning for Mortals...

they have been great programs for me -- and helped me realize that yes, even I could do it too! (and I have)

[zakismom]

I also agree with C25K then Marathoning for Mortals.

The most important thing is to just start. Go for a walk. The next day walk a little further. The next thing you know you will be surprising yourself when you think your going to 'skip' your walk, and you don't want to! Eventually add a little run to your walk, and your off! You have found a wonderful group of supportive people here and remember that we ALL had to start somewhere. Good luck!

[crewmatt]

OK some advice

1-Start small. Trust me you're going to go through several milestones, enjoy them all. First time running for 1 mile non stop is always a good one. First 5K, first 10K. Pick races/events that you think look cool is for a cause you support, there is something almost every weekend.

2-Do it for the right reasons. I cant emphasize this enough, don't take up running or any activity to specifically "change" yourself. Yes you will change as you become a runner, but do it because its fun and worthwhile (yea I know what you'll be thinking when running that first 5K about mile 2 - sure fun and worthwhile I'm gonna strangle that guy on the DisBoards - trust me on this one, make it to the finish line and walk around for a few minutes after that - then about an hour later remember what I said). And dont tie running progress to weight loss, sure you can hop on a scale, but running goals are much more steady and sure, while weightloss can vary a few pounds in a day

3-Find a Friend. This is the ultimate motivation, it will make those hours and miles melt away. I have a great friend I run with as often as I can. Sadly that means once every other week or so, but sometimes we'll end up getting back to the cars and be lkie hmm, where'd the time go. You'll find yourself planning events and evenings centered around a run, we often do the run and happy hour thing (yes we shower in between at the gym). There are lots of running groups all over, any runner worth his salt will never look down on someone just starting to run. We all look like total fools at some point in our lives when we laced up those shoes and hit the pavement. Don't think you're any different. And remember this 3 years from now when you're cruising by someone just starting out, a couple quick words of encouragement or a wave can go quite a long way.

4-Be careful - one of the biggest mistakes a new runner can make is too much too fast too soon. I'd find a Couch 2 5K program and follow it. You're gonna find yourself wanting to go harder or faster, but for the first several weeks (at least to your first 5k) stick with it. You don't want to hurt yourself

5-Get the right gear - running clothes are half the fun. Collecting shirts from races is easily one of my favorite parts, love wearing the shirt (sadly I still havent found a reason to wear my disney marathon shirt, it was too cold this year in disney to wear it and i haven't done any races that have expos). Make sure you get a good set of shoes. And I would recommend running shorts or some other athletic shorts (probably not basketball or really long ones, chaffing is no fun). Technical fabrics are nice for shirts, but regular t-shirts will suffice. You dont need to drop a few hundred bucks, but get yourself some stuff.

6-Sign up early - book that half marathon now, start planning your vacation, get excited about it. But don't live in the future too much, enjoy the experiences now.

7-Get into the culture - running has almost a cult like following. You obviously dont need to be a fanatic, but see what all of us crazy people are crazy about. You might be surprised how fun it can be.

[StacyMarie]

To say that I'm sedentary is an understatement. On top of my lack of current physical activity, I'm carrying an extra 60lbs or so. I'd really like to start running, but have no idea of where to start. My dad is a runner, but he just kind of tells me 'you got just go out and do it'...Not much help.

One of the main reasons I'd like to be able to run a half marathon (and eventually a full) is because it's something I'd like to do with my dad. He's in his 50's now and seems to be in some type of run every weekend whether it be a 5k, a marathon, or a 50k trail race. I'm 26 and doubt I could keep up with him in a 5k. There are certain races that he doesn't miss each year (St. Jude's is the big one he refuses to miss.), and I would be thrilled if he could add the one at WDW as one we could do together.

Any suggestions?

The C25K (couch to 5 K) program turned me into a running FOOL, lol! I started it on March 1, and I can already run a 5K. I was completely sedentary before that. I will be running my first 5K race in the end of June but I could easily run one now. I am working on increasing my speed at this point. Who knows, maybe a 10K is in my future!;)

[crewmatt]

Careful, a 5K is one thing, but the 10k's, those are the real gateway drugs. :)

[queen mimi]

If you can't run, walk! I was a reflection of you but also had bad knees. The doctor said no to running, so I started Hal Higdon's walking a half marathon training program. I have completed 3 Disney Half Marathons since I started the program 19 months ago. This Saturday, I am doing my first half marathon alone (without my daughter) when I do the Indianapolis Mini 500 Half Marathon. I am even starting to jog a little in races. I am up to half a mile at a time (if we are going downhill!) So if running seems overwhelming, give a thought to power walking. Also, one other piece of advice that is often overlooked by fit, thin, runners but extremely important for well endowed women is the importance of a sports bra. I kept buying more expensive bras but was developing pain in the trunk area of my back. I bought an Enell bra for $75 and have not had any pain since then. Also, I felt self conscious in running shorts and fitted running tights, so I have bought running skirts. I love them! The problem is finding them long enough for me. You don't want to see these thighs flapping when I come pounding down the street! Best of luck to you! Hope to see you in the Princess Half Marathon in March.

Meg

[GBBTomorrow]

Good for you for starting! You rock!

I want to echo what others have said about starting small. I began running a year and nine months ago after many, many, many years of being more or less sedentary. We mapped out a 2-mile course in the neighborhood, and the first day I ran about a quarter of a mile of that course. Every time I would go out, I would try to last "one more driveway." Soon I could run twice during the two miles, and then the two times blended into one long run, and then I could do the whole thing.

DH and I finished the Disney marathon in January wearing shirts that said on the front "40 Rocks" and on the back "One More Driveway." Good luck to you, and enjoy.

[hipporina]

The plan that worked great for me was the one in the Everything Running Book. It starts off with walking only and gradually adds in running. The first time I did it, I was in horrible shape and couldn't even run 1 minute without huffing and puffing! I was thrilled the first time I ran 3 miles! The plan worked great.

That was about 4 years ago and I stopped running shortly after that when we adopted the last 4 children (I just couldn't juggle the time). Anyway, I am at it again now and my DH is doing it with me. We are planning on running the Wine & Dine 1/2 in October and are really excited. We are a couple of weeks away from 3 miles and are loving it.

The biggest tip I can give you is to take it easy and go slow! I run incredibly slow and that's okay. I hope I'll get faster as I go, but for now I'm just glad to go.

Have fun!

[John VN]

No suggestions for getting started because you already have plenty, but wanted to say way to go, good luck and enjoy the trip.

[roselark]

I HIGHLY recommend the Conservative C25K on this site: http://www.beginnertriathlete.com/Programs/conservative_program.htm

The traditional C25K is really designed for someone who is not extremely overweight, like I am. I started the conservative program at 100 pounds to lose. I am on week 15 and going strong! I have had no problems with overuse injuries and I have been able to steadily progress each week. Most importantly, I have really enjoyed it!

Look at both programs and decide which is best for you. Lots of plus sized folks have completed the traditional program, so it is absolutely doable. I already had knee and foot problems though, so preventing injury was top of my list. I decided slow and steady was best for me. Also, it has given me time to lose some weight and build up strength before getting to the "Mostly Running" phase.

I am registered for a 5K in June (goalis to run half and walk half), a 10K in October and the WDW Half Marathon in January. I am looking for another 5K for August. I am so excited! :banana:

Good luck!!!!!!!!

[MikeofRose&Mike]

One thing to keep in mind is to take the rest days.

also, if you can join a gym or the YMCA and XT (cross train) a couple of days a week that will help. Eliptical and bikes are easier on the knees. Strength (especially core) is a good way to prevent injuries also.

DW started in January with eliptical, added strength, and in April started running. We just did 8.4 today and she is napping. She is only running 2x per week, and we are planning on doing the Wine & Dine Half.

[cewait]

One thing to keep in mind is to take the rest days.

also, if you can join a gym or the YMCA and XT (cross train) a couple of days a week that will help. Eliptical and bikes are easier on the knees. Strength (especially core) is a good way to prevent injuries also.

DW started in January with eliptical, added strength, and in April started running. We just did 8.4 today and she is napping. She is only running 2x per week, and we are planning on doing the Wine & Dine Half.

There are way too many programs out there to not be able to get the running part done. It's all about building up miles in a slow and constructive manner. Look at the plan you settle on and make sure that every 3rd or 4th week is a pull back or recovery week. The theory of periodization is crucial to gaining strength and avoiding injury.

I will also echo this. Make sure you have at least one if not 2-3 non-running days a week. The longer you run the more rest you need. One of the most misunderstood facts of fitness is taht strength gains are made while resting - not working. Working stretches and contracts the muscle creating little micro tears. These tears repair themselves that the tissue is stronger as a result.

I would suggest 3 days of weight training in addition to your running. We are looking for a well balanced approach to getting to run with Dad. You may never run his pace if you just run. You need to strengthen all mucle. This will include the core. The core is more than just the abs and crunches. It extends from the shoulders to the hip complex. If this is strong and flexible you will be lighter on the feet. You can readily adapt to the unseen rock or hole and avoid the twisted ankle.

Most improtantly, the strength workouts will help firm you up. This combined with a balanced diet will melt the 60 pounds off in a hurry.

Remember, every % loss in weight = a % gain in speed.

Good luck and I am excited for you in your new adventure. As a 50 something I ran one of my most emotional races ever when my 25 yo DD showed up at a 5k. She had been training in secret for a couple months to suprize me. I first thought DW was ill so I was worried. Then I saw the bib and knew. I could have run the 5 k five minutes faster on that day but wanted to share her thrill the entire race. ----- then she asked post race why I was running so slow that day. Go figure.

[marathonmommy]

T

Remember, every % loss in weight = a % gain in speed.



Is that really true? I hope so! I lost about 50 pounds but don't feel much faster...how much faster should i be?

[FFigawi]

Is that really true? I hope so! I lost about 50 pounds but don't feel much faster...how much faster should i be?

Each pound lost = roughly 2-3 seconds per mile.

[cewait]

I can't recall where I read the factiod. At best it is an approximation and I believe requires strength training in addition to the weight loss.

I know that it does bear out in the gain department. Having a serieds of bike wrecks, a new position, and a laudry list of other changes in my life I have gained about 10% body weight. My race times this spring reflect a 9-12% slower pace than last year - depending on weather and terrain.

[MamaCrush]

If you can't run, walk! I was a reflection of you but also had bad knees. The doctor said no to running, so I started Hal Higdon's walking a half marathon training program. I have completed 3 Disney Half Marathons since I started the program 19 months ago. This Saturday, I am doing my first half marathon alone (without my daughter) when I do the Indianapolis Mini 500 Half Marathon. I am even starting to jog a little in races. I am up to half a mile at a time (if we are going downhill!) So if running seems overwhelming, give a thought to power walking. Also, one other piece of advice that is often overlooked by fit, thin, runners but extremely important for well endowed women is the importance of a sports bra. I kept buying more expensive bras but was developing pain in the trunk area of my back. I bought an Enell bra for $75 and have not had any pain since then. Also, I felt self conscious in running shorts and fitted running tights, so I have bought running skirts. I love them! The problem is finding them long enough for me. You don't want to see these thighs flapping when I come pounding down the street! Best of luck to you! Hope to see you in the Princess Half Marathon in March.

Meg

This is so inspiring! I am so wanting to start my healthy lifestyle and I want to focus most on exercise and then eating. I figure one will follow the other. And to combine this goal with Disney, well-- it's a motivational match made in heaven for me! I was hoping to target the Expedition Everest 5K Challenge in June, but it's too distant of a goal for me I'm afraid, and it will most likely be on my DD's recital weekend. I was wondering if the Princess 1/2 would be too ambitious for me since I'm definitely pooh sized and have bad knees. Your comment here has been so encouraging to me. Thanks!

[bkoehl]

1) Don't be afraid to walk! You do NOT have to do every step at a run!

2) Don't be afraid to be slow!

3) Use LOTS of BodyGlide!!

4) Get GOOD shoes, preferably from a place that KNOWS shoes, not just Dicks or where ever.

[FireDancer]

OK some advice

1-Start small. Trust me you're going to go through several milestones, enjoy them all. First time running for 1 mile non stop is always a good one. First 5K, first 10K. Pick races/events that you think look cool is for a cause you support, there is something almost every weekend.

2-Do it for the right reasons. I cant emphasize this enough, don't take up running or any activity to specifically "change" yourself. Yes you will change as you become a runner, but do it because its fun and worthwhile (yea I know what you'll be thinking when running that first 5K about mile 2 - sure fun and worthwhile I'm gonna strangle that guy on the DisBoards - trust me on this one, make it to the finish line and walk around for a few minutes after that - then about an hour later remember what I said). And dont tie running progress to weight loss, sure you can hop on a scale, but running goals are much more steady and sure, while weightloss can vary a few pounds in a day

3-Find a Friend. This is the ultimate motivation, it will make those hours and miles melt away. I have a great friend I run with as often as I can. Sadly that means once every other week or so, but sometimes we'll end up getting back to the cars and be lkie hmm, where'd the time go. You'll find yourself planning events and evenings centered around a run, we often do the run and happy hour thing (yes we shower in between at the gym). There are lots of running groups all over, any runner worth his salt will never look down on someone just starting to run. We all look like total fools at some point in our lives when we laced up those shoes and hit the pavement. Don't think you're any different. And remember this 3 years from now when you're cruising by someone just starting out, a couple quick words of encouragement or a wave can go quite a long way.

4-Be careful - one of the biggest mistakes a new runner can make is too much too fast too soon. I'd find a Couch 2 5K program and follow it. You're gonna find yourself wanting to go harder or faster, but for the first several weeks (at least to your first 5k) stick with it. You don't want to hurt yourself

5-Get the right gear - running clothes are half the fun. Collecting shirts from races is easily one of my favorite parts, love wearing the shirt (sadly I still havent found a reason to wear my disney marathon shirt, it was too cold this year in disney to wear it and i haven't done any races that have expos). Make sure you get a good set of shoes. And I would recommend running shorts or some other athletic shorts (probably not basketball or really long ones, chaffing is no fun). Technical fabrics are nice for shirts, but regular t-shirts will suffice. You dont need to drop a few hundred bucks, but get yourself some stuff.

6-Sign up early - book that half marathon now, start planning your vacation, get excited about it. But don't live in the future too much, enjoy the experiences now.

7-Get into the culture - running has almost a cult like following. You obviously dont need to be a fanatic, but see what all of us crazy people are crazy about. You might be surprised how fun it can be.

All great advice, especially #4. As for #2, runners really do have a different mentality much of the time. You need a focused mind set to put in the time required to run races and it will bleed over to other aspects of life, and in a good way. I can tell you that on many occasions in life I've thought to myself that a crashed server or headache from a vendor I am dealing with is nothing compared to the time and effort it takes to run a marathon.

The sense of accomplishment you get from running is hard to explain until you experience it. It is something in life that you completely do yourself. No matter how much support you have from family or running buddies the only thing that gets you to the finish line is you own two legs.

Good luck.

[MamaCrush]

In large part due to this board and the people who hang out here, I started my C25K training this weekend. The fact that I've actually put one foot in front of the other on this program is a huge win for me! I've made our
DVC reservation for the Food & Wine Half Marathon weekend where I plan to run/walk the family 5K. Thanks so much for the encouragement everyone!

[El&Asmom]

This has been great advice. I'm training now for a mini tri, but my ultimate goal is to do a half marathon.

I was an athlete in college, but between vet school, a medical problem, and three babies, I was way out of shape. In Feb/March, I started walking 5-6 days a week for 45-60 min at a time. I couldn't run a block. I lost about 10lbs and hit a rut. My friend suggested bumping it up a bit so I ran, one block at a time. Slowly over the last couple of months, I started running more and walking less. I am now running about 3 miles at a time with no stopping. During the last month I started training for my triathlon. I bought my first new bike since I was 17, and joined the Y so I can swim.

You can really do this. Exercise has become part of my life again, and I love how much better I feel. Not just because of the weight loss, but it helps me eat better, and really improves my mood. Good luck with your journey. It will be a great ride.