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Health & Exercise
If you've run a half marathon or more...
I'm training for a half marathon in Feb, and I don't consider myself a runner. The longest I've run is about 5 miles. I'm training in a group 3 times a week, and we're also supposed to do an individual run once a week.
Do you have any recommendations? Diet ? , Strength training? any specific training exercises?, yoga?, other sports like swimming, biking, etc...????
TIA!!
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Re: If you've run a half marathon or more...
Congratulations on committing to a 1/2 marathon! I've ran tons of 1/2s and 3 full marathons. They are a ton of different strategies to training, but I'm a firm believer that to run a marathon, you must train by running. My training schedules usually broke down like this:
M: Off (Monday is ALWAYS my "off" day -- sometimes I'll throw in light yoga, but I'm pretty much usually taking that day off)
T: Run
W: Cardio cross-training and lifting
R: Run
F: Run and lift
S: Easy Run
S: Long run
This is super basic and I build on the long runs and do speed work generally on Tuesdays or Thursdays. For me, I try to run 5 days a week when I'm training and cross-train (elliptical, biking, cardio class, endurance exercises -- anything) one day a week. I really think strength training is super important to a training plan and I admit that I don't do enough of it. I really think that anything is a good compliment to running and would recommend any of your suggestions for cross-training.
Good luck!
I've run one full and quite a few 1/2 marathons. I've always followed Hal Higdon's training schedule, starting with the novice for my first 1/2 and now usually do the intermediate. Here is a link if you want to take a look at it. https://www.halhigdon.com/#half
My training usually consists of 4 days of running, 2 days of kickboxing, and one rest day. Generally I'd do:
Monday: Kickboxing
Tuesday: Run
Wednesday: Speed workout (running)
Thursday: Run
Friday: Rest
Saturday: Kickboxing
Sunday: Long run
Are you doing your long runs with the group? I think running 4 days a week (3 with a group - one solo) is more than adequate for your first 1/2. I'm assuming it is more about finishing and less about doing it in a certain time? If you wanted to add something else on the other 3 days I'd maybe throw in some strength training and stretching. And depending on how long your runs are with the group, I'd probably keep your solo run between 3-5 miles.
Have fun and enjoy! If you are starting your training now and can already run 5 miles, I don't think you'll have any problems completing a 1/2 marathon.
I've completed 4 sprint triathlons and the runs have always been the struggle. Alone I've managed to run 5 miles, but combined with the first two I've ended up walk/running.
** We're doing the long group run (about 5 miles) on Saturdays.
Thank you for the responses - I'll check the link out.
Also - would you recommend any particular foods, or how many times a day you're eating?
I don't really change my diet when I'm training. I'm a vegetarian, and I'd say 95% of the time I'm already eating really healthy (lots of fruits, veggies, beans, whole grains, tofu, etc.). I will say that one of my favorite thing about marathon training is that when you start doing really long runs (15 miles+), I think it's a fabulous excuse to go out for calorie rich dinners and eat ice cream. Because you're burning like 1000-2000 calories on running alone!
I'd say try to eat healthy but eat what you like. I can't eat much before I run and I usually run really early in the morning. For my long training runs I will have like a banana with some PB before I go and then eat a decent breakfast (ex: toast or oatmeal and egg alternatives with some cheese) when I get back. So I don't really have specific diet suggestions for you but if you're anything like me, it will be easier to run on a somewhat empty stomach than a full one.
Congrats on committing to your first half marathon!!! I have run quite a few half's, 4 full's and 1 ultra/50K! I love distance running.
I found that I really like Hal Higdon's training programs. I have used his programs for my numerous halfs and for my fulls. https://www.halhigdon.com/halfmarathon/index.htm
Yoga is great for staying flexible and stretching. If you can incorporate that into your training, do so! I also like to add core work 3x's per week and strength training 2-3x's per week.
2012: Running & Race Accomplishments:
2-12-12: Riverview Winter Fest 4 mile, 34:59 8:45 pace - 23 weeks pregnant
2-29-12: Leap Year 4 mile, 36:45 9:11 pace - 25.5 weeks pregnant
3-11-12: Corktown 5K, 28:33 9:13 pace - 27 weeks pregnant
3-25-12: Rock CF Island Half Marathon, 2:11:03 10:00 pace - 29 weeks pregnant
4-16-12 Boston Marathon, deferring to 2013
8-11-12: Run thru Hell 10 mile or 4.8 mile
9-30-12: Brooksie Way Half Marathon
10-21-12: Grand Rapids Marathon
11-22-12: Detroit Turkey Trot 10K
The times in your siggy are really impressive! I can't believe you sub-4ed a marathon pregnant!
Thank you so much! I feel slower and slower each time I go out for a run. I had no idea I was pregnant when I ran the marathon. I found out a week later! Baby has ran a marathon and an ultra marathon!
2012: Running & Race Accomplishments:
2-12-12: Riverview Winter Fest 4 mile, 34:59 8:45 pace - 23 weeks pregnant
2-29-12: Leap Year 4 mile, 36:45 9:11 pace - 25.5 weeks pregnant
3-11-12: Corktown 5K, 28:33 9:13 pace - 27 weeks pregnant
3-25-12: Rock CF Island Half Marathon, 2:11:03 10:00 pace - 29 weeks pregnant
4-16-12 Boston Marathon, deferring to 2013
8-11-12: Run thru Hell 10 mile or 4.8 mile
9-30-12: Brooksie Way Half Marathon
10-21-12: Grand Rapids Marathon
11-22-12: Detroit Turkey Trot 10K
Congratulations in advance!! I just completed my first half in Oct. and it was great!! I am NOT a naturally talented or fast runner so my times aren't anything special. But my goal for this one was to just finish and try not to do too much walking. I did finish and I only walked through the last 3 water stations. I was really happy and proud of myself. I came in with the average time of the other 11,000 half runners
I also followed Hal Hidgon's plan. I used the novice plan which I think starts with a base of 3 or 4 miles? I doesn't do any speed work which I was fine with. It was challenging enough to get the new mileages in every week.
I will say that I basically skipped all the cross training but I did try to do yoga at least once a week, usually on the rest/stretch day and sometimes on a stretngth/stretch day. Yoga is great for getting your muscles stretched out and also building strength. Can prevent a lot of injuries.
As far as eating, I just tried to eat more balanced than I usually do. I tried to lay low on alcohol in the last month or so when mileage was getting up there. And I really focused on drinking a ton of water and tried to not drink much pop the entire training.
Good luck! You'll do great!!
***Work it Mama***
another vote for hal's novice plan. i find him annoying as hell on twitter though, but his plans are good
i will warn you, i gained about 5lbs while training. i ate all the time, i was so hungry. next time i will concentrate on eating healthier things that are going to keep me full instead of whatever is in sight.
I've run my best HM times when I did a significant amount of cross training--mostly spin, lifting, and elliptical, in addition to running.
For my last HM, the Pittsburgh, I end up subbing this stuff for the shorter runs during the week, but never missed a long run on the weekend. This doesn't work for everyone, but it worked for me because I have knee pain and just feel much better when I mix it up. I PR'd by over five minutes on my last race doing this and felt amazing afterwards.
Another one here who used Hal Higdon's plans. I used his intermediate plan for my first 1/2 since I had been doing quite a bit of running and had a good base. For my second 1/2, I used the advanced plan.
I am not a great example of a cardio cross trainer - I just run slower or faster
I do lift weights though and spent a few months last winter dedicated to gaining strength and did a lot less running. I think that switch in activity and strength gain helped my running, too. Fortunately I haven't gotten injured, but I know a lot of people need cross training (biking, swimming, elliptical) to give their legs a break from running.
Boy/girl twins born at 37w1d and 37w2d