"New-ish" runner + Half Marathon - Explained inside much better, please help!!

[DanHarris]

"New-ish" runner + Half Marathon - Explained inside much better, please help!!

I don't usually run but i saw an advert for a half marathon (13 miles right?) which is near

the end of January next year, and I think i am going to go for it, mainly for the

experience, I don't care where i place in the final rankings or if I have to walk some of

it. Plus I know it is going to be a big challenge for me. The only running I usually do is

on a treadmill in the gym and is HIIT, mainly for fat burn.

What I was wondering is how hard IS a half marathon? Is it something you should only do if

you have been running for quite a while? I have about 3 months (12ish weeks) to train for

it.

I usually stick to weight training and HIIT. I know I will need to drop the HIIT and

concentrate on longer runs to train my legs to run for long enough, also I am going to

concentrate more on my legs during weight sessions.

My main query is will I need to radically change the way I am training, because if I am 100%

honest I am not willing to sacrifice much of my weights program (I am not actually that

muscular). I was just wondering if there were any tips for training for this half marathon,

or if people think i'm crazy to do it since i NEVER run outdoors, only on treadmill, and

usually HIIT.

At the moment my diet and weight training is catered more towards burning fat and building

lean muscle, as I am not fat, but neither am I skinny, if that makes sense.

So far I have identified two things I should do:

1) Replace HIIT with longer runs, starting with 1 Hour runs at the best speed I can for the

start, then build up the time I am running for, and then increase the speed. Starting off at

the highest speed I can successfully run for an hour.

2) Buy some proper running shoes.

Any help and advice is MUCH appreciated.

Many Thanks,
Dan H

 

[running woman]

half-marathon

The first race I ever ran was a full distance Marathon and I finished, so you can do it, too.

1) half distance is 13.1 miles and a nice distance to start with
2) buy very good running shoes
3) try to run outside, prob. 3-4 times a week with longer runs on the weekends
(this is what I do when I prepare for a marathon. You can check the internet. They offer whole training plans for free.)
4) I run 5 miles per session, one session per week is either fartlek, hiit or hills, depends on what is required for the course (check the elevation chart of the course on the internet (if available) and plan your training accordingly>include running hills, if required)
5) eat lots of carbs. I prefer whole wheat bread, oat meal and whole wheat pasta
6) Do not eat whole wheat one day prior to race (to prevent possible bloating)
7) My longer runs are 6 miles, following weekend: 8 miles, following weekend: 10 miles, then 12 and then 14. Then:
8) 13.1 miles will not bother you too much on your race day.
9) If you run longer than 8/9 miles, bring food (carbs, that are easily digested: dried fruits work fine)
(I hit the wall after 9 miles, so I start eating after 8 miles)
10) Drink whenever you can (I drink water, gatorade only on race day and only mixed with water)
11) If you do weightlifting (I do, too) Run first and after that go to the gym (the same day), see what you can do (This is what my trainer told me to do and it works fine with me)
12) You may not be able to lift as heavy as usual, especially not after a challenging hiit-session.
13) If you eat enough, you will not lose any weight. I am not an expert, though. I eat 60% carbs, 20 % protein, 20 % fat. I don not know, if this is right for you.
14) Include rest days in your schedule (I have two or three, my trainer sent me home sometimes, because I was doing too much without resting enough)
15) According to what plan you choose, one week before race YOU MUST NOT RUN. EAT CARBS. Some people however prefer to run one or two 20 minute sessions. I don't, but that is personal taste.

If you have questions, let me know.

The things described above work for me and other people I know. They, however, may not work for you. There is a lot of trial and error envolved.

Good luck

 

[Fly]

Firstly, get outside! Its such a more 'invigorating' experience than plodding away on some machine

Secondly, you are going to need some serious foot pods to tackle your training and the race itself. Get yourself to a reputable running shop and get them to analyse your running and set you up with some proper footwear. By reputable I mean recomended and somewhere that doesn't try and put a hard sell on you.

Thirdly sort your diet, you will need to understand how to fuel yourself.

Congrats on taking up this challenge, now check out this link ->

That site is a goldmine of running info, unfortunately the gold dust is subscriber only...

 

[sparrow]

Those are some good tips. My first race was a half marathon I did last year and since then I've run one more. Because I have small children and a husband who works a lot I did ALL of my training on the tread at the gym (childcare) so it can be done. I also kept my weight training workout until a week before the race. I've never heard of taking an entire week off before the race but as running woman said, some people do some 20-30 min sessions of speed work mixed with recovery running to keep them "feeling" their feet so to speak during that last week. Many also taper that last week if they've put in some good quality work. My first half I didn't train for. I entered it on a whim and it went fine and I got a decent time. I hit the wall about mile 10 and hit it hard. I regularly ran 5-8 miles and 1-2 days of the week was HIIT. The second half I actually trained for 16 weeks, did long runs, did interval days, did tempo days etc. The majority of my training was, again, treadmills but I did my long runs on the road. I used "runnersworld.com" for the custom training schedule and it was brilliant. I knocked off 8 minutes and didn't crash at all. One thing I found invaluable is core training. Use a stability ball and do some core exercises. Get your abs strong. I felt it was the most helpful thing I did between the first and second race. Go to a site like runners world and get some good tips. most of the info is free, but as fly said, the really GOOD stuff is for subscribers good luck!

 

[running woman]

I always start tapering four weeks before running a full distance and then take one week completely off (save for one moderate lifting session with my trainer early in the week). Works best for me (is really a matter of taste). I don't taper before half distance.
Taking a week off my legs are rested on race day and very relaxed. But there are many people who get nervous without doing anything and run a bit during the last week.
Core work, as Sparrow said, is very important. I also lift weights to make my upper body stronger.
You will also need strong legs, especially when running full distance (if you should decide to try). Track and field-coaches usually know very nice leg strengthening exercises.

Again, not everything works for everybody, just a few suggestions.