How to train for a half marathon?

[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.