@rrayyme
You did it! You signed up for your first half marathon, you bought a new pair of running shoes, and you’ve told your friends and family. It’s time to start training.
While running 13.1 miles sounds pretty badass, the number can be quite intimidating…but don’t let those first-time butterflies overwhelm you because running a half-marathon is totally doable if you train correctly.
Here are some tips to keep in mind:
Buy the right shoes. Wearing the wrong shoes can make running miserable and actually hurt your body — so do your research. There’s a science to buying the right shoe, which has to do with how your foot arches.
Your diet energizes your run. Your diet becomes everything when running a half-marathon. Some important nutrients to stock up on include complex carbohydrates (like brown rice, whole wheat pasta, and whole grain bread), protein (like eggs, beans, fish, or meat), iron (like red meats and green, leafy vegetables, fat sources (like oils, nuts, and avocados) and lots (we mean lots) of water.
Follow a training program. There are several different apps you can use to help create a training program (like this one from Nike). Usually, training programs are anywhere from 10 to 16 weeks, with three to four runs a week, and run length increasing up to 1.5 miles a week. Your longest run before your half marathon should be two weeks before your race. During the final weeks, the miles you run should decrease every time (basically, cool it on those long runs and stick to short, quick pace runs). While you should follow your training program, be flexible because life happens.
Create the ultimate motivational playlist. Pick your favorite songs that get you moving and compile a playlist that’ll keep you going when the going gets tough.
Stretching is key. You should stretch before and after your run to avoid injury. Before a run, focus on dynamic stretching, meaning you are in motion. This type of stretching warms muscles and prevents the stiffness that can lead to injury. After a run, static stretching will be your best friend. Static stretching is designed to hold a muscle or joint in a minimally challenging position. The point of this is to relax and elongate the muscle after a run.
Use cross-training to strengthen muscles. On your non-running days, you should mix other aerobic activities, like cycling or swimming, into your workout routine. Resistance training, like weight training, will also come in handy as it’ll help strengthen your core and upper body — which helps you maintain your form during long runs.
Listen to your body. When your body is tired, listen to it. This might mean taking a day away from your training program or walking mid-way through a run. Always push yourself to do your best, but ignoring your body’s aches and pains can lead to injury.
A support system is crucial, especially on hard days. Get all the advice you can about training programs, diet, and race day tips from those who ran a half marathon before. Talking to people with experience will not only encourage you, it’ll also provide inspiration on the more difficult days.
xx, The FabFitFun Team
