~JENN~

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1/2 Marathon Tips

Wednesday, January 07, 2009

Here on some of my short and sweet tips, but please feel free to ask more info since I've done a few races & the best knowledge/ideas I've learned are from other runners.

If this is your first or 300th marathon, invest now in some good running shoes. Sadly, I didn't know about this my first few years and suffered dearly from it. You shouldn't pay more then $200 for a great pair of shoes that fit you perfectly & invest $30-50 for insoles, they will keep you from having any knee/back/neck pain after your long runs! Fleet feet is a great store if you have one locally!

You might here tons of different info on your actual running training, everyone is different but these are what I do personally.
Do NOT run everyday. It's too hard on your body & not a good way to train for such a long distance run. Basically you need to do one long run (5-12 miles) a week, then two short runs a week (1-3 miles). Add in your strength training, I know it doesn't sound important to running/cardio but it will help you with keeping your pace & on hills. Also if you can throw in some yoga/pilates it will keep you from tighting up. Here is my workout schedules just to give you an idea how to break it all up.

Monday-Long Run (5-12 miles) Each week I add on mile on, then every 3rd week I subtract on mile then start over. Example, 6 miles on week then 7 miles then 8. Then I start back at 7 miles, then 8 then 9....all depends on when your race day is. If you have a short time from now until your race just add one mile each week until you reach 12 or 13.

Tuesday-yoga & strength trainng

Wednesday-Short run 2.5 miles sprint (I run every other minute as fast as I can, followed by the next minute at a slow "breath catching" pace)

Thursday- yoga & strength training

Friday or Saturday- Short run 1-3 miles at average pace, but always try to sprint or pick up pace during last quarter of mile.

Sunday-Rest

Make sure you adjust your normal workouts to fit your needs & personal limits. everyone is differnet & it's so important to stop & walk if your having trouble breathing or getting dizzy.

As I said above, everyone is different so please make sure you do what works best for you physically. I always learn so much more from others, so if you have any tips that would help me out please share!! I would love to hear from others, and learn as much as possible to make my own runs more enjoyable.
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Member Comments About This Blog Post
  • FROSTIERACES
    Hi! I love the tips! I have my first 1/2 coming up in March and while I've been running in quite a few races and training for awhile, I'm always looking for new ideas. I totally agree with the weight training...it really is necessary for those hills! I love pilates too. I've added you as a friend too! Thanks again!
    3579 days ago
  • ONEBIGDUDE
    emoticon
    3617 days ago
  • no profile photo CD4617866
    Hi I'm interested in doing a half marathon on the 1st November 2009. I'm currently 195 pounds, usually do 5k run/walks but I've been bitten by a running bug. I just did a 5k on Saturday and I had one today. Please advise me on how to train and what ever else you think I should know. I appreciate what ever help y0u can give. Thanks
    4087 days ago
  • GOODMAR
    I do agree, but I think you might be pleasantly surprised at how well you run your half if you increase the distance of your two shorter runs. I run 5 days a week, but I can't run for more than three consecutive days. I'm training for a marathon, this week, I have 4 miles, 5 miles, 4 miles my long run of 8 on Sat. and a short three on Sunday. My short run is never under three (mainly because my basic loop is 3 miles long.)

    You do have some good tips about the long run.

    Good luck with your running.
    4348 days ago
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