It's funny how much life can change in one day. Yesterday I had no plans to be a runner and generally avoided the treadmill. Now I'm planning to do a half marathon in 5 months. Is that enough time? Am I crazy? I guess most of my workouts for the next few months will be on the treadmill. Participants have five hours to finish, so I figure that's not too bad, if I can do at least 3.5 an hour that should cover it. It's geared towards beginners as well. Any advice or tips from marathon pros out there? Anything I should know but might not find out from my research?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Officially in training for half marathon
- Thread starter Gymstar2013
- Start date
This turned out to be a bit long, sorry.
First thing to say is do as much as practical of your running in the real world rather than with treadmill if that is where the event will take place. The two are subtly different, as an outdoor runner I am not best suited to treadmills, finding them weird to use. Those who only use treadmills find the opposite. If the event is a gym based half marathon on a treadmill obviously use that.
Check out the route, will you need to be used to hills, uphill is hard on the lungs and legs, but downhill also affects your breathing and the additional impact can be an issue.
5 months is fine as long as you don't want to be claiming Olympic gold and are realistic with your training. Basically don't try any 5 or 10 mile runs in the first few weeks, you would likely be unable to move for days after and set your training back. Start easy and build slowly.
There are various ways to start running I will detail two below. Sarakopp will possibly be able to help more, she is a real running coach, coaches generally know more than those doing it.
Run/ walk system. This is where you run a bit then slow to a walk when you need to, then back to a run etc. This is great for avoiding impact injuries, shin splints etc. I would avoid using it as a way to run fast then walk, which is something many beginners do, doing so will mean you never find your distance pace. If slowing to a walk because you are out of breath, ensure you slow the running pace next time, this will help you find your natural distance pace, this could be the same as walking at first, if it is, don't worry.
Slow jogging for distance. This is my preferred method but be aware traveling distance at a jog will put your body through impact it is not used to. Start off literally at walking or just over walking pace, keep this going until you are sure you can maintain the movement without going anaerobic, getting stitch, this is at least ten minutes. Once happy bring the pace up a little bit at a time, ensuring you can always breath comfortably.
Things to remember when running or jogging for distance.
You need air all of the way. Breathing should be relaxed and easy at all times. You will hear in through the nose out through the mouth etc. Trust me when I say if you are breathing not dying you are doing it fine.
Pace is key. We all have a pace at which we can run distance, the only difference is the speed. Find yours and stick to it, with this being your first such event you have nothing to prove and no-one to race against but yourself. Finishing is 04:59:59 is better than giving up after mile 2 because you set off too fast.
Be relaxed. This is not a sprint where you have to explode into it. Tension is using energy you could be conserving. Keep as much of your body relaxed as possible, especially your shoulders and arms.
Aim forward. You will be going forward so make sure all of your body is going that way, knees, hands, feet everything. Anything heading to the side will be wasting energy and risking injury. The classic mantra of get those knees up has a lot to answer for, only bring your feet off the floor as much as you need, it will save energy and mean less impact.
Check your strike pattern. This can be done by looking at the bottom of a set of old shoes. Ideally the most wear should be the outer heal and big toe, next the outer side of your shoes up to the ball of your foot, but not just the edge. If you have this, great, you are one of the majority who have this naturally and you haven't messed it up. If definitely not take some shoes to a specialised running shop and they will be able to help. If unsure upload some exciting pictures of the bottom of some old shoes and I will tell you.
Last and most important. Enjoy it. You have set yourself a challenge you would likely not have considered possible a year ago. With the long term approach you have taken, this is now feasible for you. Be proud of it and blow your own trumpet a bit, even if no-one else listens it can feel good.
What I have put here is for the beginning. As time goes on you will need to up your training, obviously. Keep us up to date and there will be plenty of help for you.
First thing to say is do as much as practical of your running in the real world rather than with treadmill if that is where the event will take place. The two are subtly different, as an outdoor runner I am not best suited to treadmills, finding them weird to use. Those who only use treadmills find the opposite. If the event is a gym based half marathon on a treadmill obviously use that.
Check out the route, will you need to be used to hills, uphill is hard on the lungs and legs, but downhill also affects your breathing and the additional impact can be an issue.
5 months is fine as long as you don't want to be claiming Olympic gold and are realistic with your training. Basically don't try any 5 or 10 mile runs in the first few weeks, you would likely be unable to move for days after and set your training back. Start easy and build slowly.
There are various ways to start running I will detail two below. Sarakopp will possibly be able to help more, she is a real running coach, coaches generally know more than those doing it.
Run/ walk system. This is where you run a bit then slow to a walk when you need to, then back to a run etc. This is great for avoiding impact injuries, shin splints etc. I would avoid using it as a way to run fast then walk, which is something many beginners do, doing so will mean you never find your distance pace. If slowing to a walk because you are out of breath, ensure you slow the running pace next time, this will help you find your natural distance pace, this could be the same as walking at first, if it is, don't worry.
Slow jogging for distance. This is my preferred method but be aware traveling distance at a jog will put your body through impact it is not used to. Start off literally at walking or just over walking pace, keep this going until you are sure you can maintain the movement without going anaerobic, getting stitch, this is at least ten minutes. Once happy bring the pace up a little bit at a time, ensuring you can always breath comfortably.
Things to remember when running or jogging for distance.
You need air all of the way. Breathing should be relaxed and easy at all times. You will hear in through the nose out through the mouth etc. Trust me when I say if you are breathing not dying you are doing it fine.
Pace is key. We all have a pace at which we can run distance, the only difference is the speed. Find yours and stick to it, with this being your first such event you have nothing to prove and no-one to race against but yourself. Finishing is 04:59:59 is better than giving up after mile 2 because you set off too fast.
Be relaxed. This is not a sprint where you have to explode into it. Tension is using energy you could be conserving. Keep as much of your body relaxed as possible, especially your shoulders and arms.
Aim forward. You will be going forward so make sure all of your body is going that way, knees, hands, feet everything. Anything heading to the side will be wasting energy and risking injury. The classic mantra of get those knees up has a lot to answer for, only bring your feet off the floor as much as you need, it will save energy and mean less impact.
Check your strike pattern. This can be done by looking at the bottom of a set of old shoes. Ideally the most wear should be the outer heal and big toe, next the outer side of your shoes up to the ball of your foot, but not just the edge. If you have this, great, you are one of the majority who have this naturally and you haven't messed it up. If definitely not take some shoes to a specialised running shop and they will be able to help. If unsure upload some exciting pictures of the bottom of some old shoes and I will tell you.
Last and most important. Enjoy it. You have set yourself a challenge you would likely not have considered possible a year ago. With the long term approach you have taken, this is now feasible for you. Be proud of it and blow your own trumpet a bit, even if no-one else listens it can feel good.
What I have put here is for the beginning. As time goes on you will need to up your training, obviously. Keep us up to date and there will be plenty of help for you.
Thanks for all the tips, COM! Guess I'll have to brave the cold weather this winter to run outside. True I do find treadmills weird to use, which is why I don't care for them. They feel unnatural to me. Well, we do have a great little park in my town, it has a couple of concrete walking/jogging trails as well as a track. Having a couple of choices should help keep me from getting too bored. The trails have some uphill to them as well, not just flat. Slow and easy is my specialty! I'm not a person who needs the instant gratification of huge changes. I celebrate the small goals reached. I go for a sensible approach to avoid sports injuries. Not sure about the bottom of my shoes... I'll try to get a photo uploaded soon so you can tell me.
Today I did 1 1/2 miles, just to test the waters and get a feel for it. I alternated running/walking. My heart rate stayed low and although I did a lot of sweating it was relatively easy. Will proceed from there.
Today I did 1 1/2 miles, just to test the waters and get a feel for it. I alternated running/walking. My heart rate stayed low and although I did a lot of sweating it was relatively easy. Will proceed from there.
Good start. You will do well. The alternate speeds is great as a start as long as the run is steady as you are doing. It will take little time before you are hardly walking at all if you keep going that way.
Those who seek long term goals rather than shoirt term gratification are those who suceed fastest. Ironic but true.
Reality on the shoes is you are very likely to have a good strike pattern. Most do, much against the fearmongering that goes on with it. It is always worth checking just in case though.
Keep uis up to date on your progress. I won't be the only one who likes to see others do well.
Those who seek long term goals rather than shoirt term gratification are those who suceed fastest. Ironic but true.
Reality on the shoes is you are very likely to have a good strike pattern. Most do, much against the fearmongering that goes on with it. It is always worth checking just in case though.
Keep uis up to date on your progress. I won't be the only one who likes to see others do well.
Guess it's time to post an update even though I don't really have one. I lost a week due to sickness. I had a bad infection and battled exhaustion, and was told to rest by my doctor. Good news is the antibiotics are definitely helping and I have most of my energy back again. I hate losing a week because I feel like it sets me back and I have to make up for that lost time, but these things happen. Hope the weather will be nice today, and I will head to the park.
Good start. You will do well. The alternate speeds is great as a start as long as the run is steady as you are doing. It will take little time before you are hardly walking at all if you keep going that way.
Guess it's time to post an update even though I don't really have one.
Nothing much to report I'm afraid. Had some lingering health issues, and it's been challenging to keep up regular training. We'll just have to see what happens.
You are keeping at it as much as you can. As long as not overdoing it, as if any of us would, you will reap the rewards of this.
Strength does not come from body instead it does come from mind. Your attempt is really appreciable. I hope you would complete 5 hours not 3 and half hour. All i want to suggest you to practice more. Do you know the success story of "Usain Bolt". If not then i may share it with you. This guy never give up practice not in a single day. He used to keep up practicing day and night. I read his one interview. In the interview he said that, I know the value of one second in the track. A single second can make the real difference. I practice each of every day and feel tried after that but i never stop. When i take some rest i know that my opponent is still practicing. I usually shorten my rest time and keep practice again."