Half-Marathon Training
You have registered for a half-marathon, now how do you actually get from not running, or running shorter distances, to being able to run a half-marathon - Injury free. Below are my tips on training!
Let me start by saying, there is no one perfect way to train. There any lots of ways, and you just have to find the best option that works for you! Or find the best option and tweak it to suit your needs. This training method is what works for me. I hope you find it helpful, but remember - it is okay to tweak it! It is okay to miss a day, and sleep is more important than getting your running session in.
If you are new to running or have a different goal, you could follow the general idea of this training blog but tweak it to suit your needs or take a look around for some couch to 5k programs.
Enjoy!
5 Steps to Completing your Half-Marathon
Backward Goal Setting
Consistency is Key
Do something Different
Nutrition
Gear
Backward Goal Setting
Figure out your end goal. If you have registered for a half-marathon, then your end goal would be running 21.1k on (in my case) June 18th. To reach this goal you will have to work up to that. In my training, and what I recommend to clients, is that they do not need to actually run 21.1 k before the race date. Pick a distance you want to consistently be able to reach before you hit race day. I use 10k.
For 1 month prior to race day, run 10k 1x/a week. Each time, work on beating your time.
Before you reach 10K - what distance do you want to hit? And what about before that? Keeping in mind, that the recommendation is to not increase your weekly distance more than 10% a week.
Here is where you pull out a calendar.
Markdown race day.
Mark down your pre-race day distance 1x/a week for a month, and so on and so forth. Until you get to the date you are at today which should also coincide with the distance you are at now. Have this completed?
It should look similar to this…
The important thing to remember is that this calendar is not a hard and fast rule. It is a guide, and the distance you choose to run in a week should ultimately be based on how you are feeling. Sore? Decrease your distance. Feeling good but kind of like you’ve worked your muscles? Stay at the same distance. Not feeling tired or sore? Increase your distance slightly.
Next you need to plan in your runs for the week.
Consistency is Key!
If you are looking to run a half-marathon, you need to be consistent in your training. Running 1x/week is not going to get you to your race day easily or injury free. So try to run 3-5x/week. I like to run my long run (marked in my calendar on Sundays), a short run going for speed, and a sprint run. I then try to fit two full body, 20 min strength training sessions into my week on non-running days. In short - the more days per week you run, the more progress you will see!
These can be planned any day through the week. Find something that works with your schedule. Me, I have a 6-yo son and I prefer to run in the morning because that is when I have the most control over my own schedule. I will plan my running days the week of, and then plot them in.
For example. The week of March 19th I ran 2.5k on the 21st, and I plan to run 2.5k on the 22nd and a sprint on the 24th.
Now, my short and long distance are the same this week because I am below that 5k mark in my training plan (I stopped running consistently after the half in October). When I hit that 5k then I will do as I have listed above. Why? I can only fit a long run in on Sundays and I can only give myself up to 30 min of running time in the am so I plot things in where I can on my restrictions!
Do Something Different
Notice how I mentioned above that I try to include weight training? I also try to include short runs for speed and days for sprints. That is because it is important to (as Antony Lo says) “Do Something Different.” If we do the same run over and over again, that can become taxing on our bodies. Our bodies thrive when we challenge it with different things. It is called cross-training. This can be with different types of exercise (cycling, rock climbing, hiking, swimming, weightlifting, rollerblading, skating, etc.), and it can be with different types of running. How can you run differently?
How to run differently:
Change the type of running
Flat, hills, trails
Change the speed of your running
Fast, slow, alternate, sprints
Change the surface:
Gravel, concrete, grass
There are so many ways to run differently - get creative!
Nutrition
Now, I am not a nutritionist so I am just giving you some basic info here. If you want more details, check in with a nutritionist!
Make sure you are keeping up with a healthy diet. The Canada Food Guide was updated recently and is a good guide to follow.
Key points of nutrition:
You will typically feel more energetic on your runs if you are following a balanced diet (lots of protein, fruit, and veggies!)
Drink lots of water! The guideline is approx. 8 glasses of water/day. Drink more on your running days and more if it is hot out! A good way to know if you are getting enough water is to look at your urine. If it is a light yellow - you’re good, if its clear - drink less water, if it is dark - drink more!
If you run more than 60 min think about trying a running gel. I just hop on over to the Running Room and grab a few that I like, and eat one at about the 40 min mark. It should kick in within 20 min. If you are sticking to 60 min or less then the gels are not necessary BUT you do want to try them before race day! What are they? They are little gel packs that help boost your energy levels so you can make it through the longer runs! If you have never tried them before, then I recommend buying a few different ones and sticking with the ones you like best!
After a run, be sure to rehydrate and get a good protein-packed meal in your belly within 90 min of your run! Just helps to restore your energy levels! - Personally, I will have a protein shake, or if it is right before a meal I will just wait for my meal!
Gear
Run with gear you like. It is that simple.
Pay attention to the weather.
Do you need a sweater? Wear one you can easily remove and tie around your waist.
Do you need gloves? Maybe wear something with pockets if think you may need to remove them.
Cold enough for a hat? I like wearing a buff that can double as a hat, neck warmer, or to just wrap around my wrist if I get too warm (can also double as a snot rag!)
Shoes - your choice! I wear Vivobarefoot runners. I run in minimalist-style shoes because that is my preference. Want to learn more about that? DM me or book an appointment!
Tech - I use Runkeeper to track my runs. It tracks my distance/speed and updates me through my run. It is free, but you can also get the paid version which comes with more perks.
Injury Prevention Tips
Add a quick warm-up before your run - this does not need to be lengthy. I like to do quick calf stretch pumps, end-range squats, hip pendulums, and some popcorn hops. Just move in ways that feel good to you for about 3-5 min!
Try not to increase the distance you run within a week by more than 10% (so if I have only been running 2k/week total, then next week I am not going to run more than 2.2k total/week) - this is a guideline! Pay attention to how you feel.
After a run, give yourself a quick cool down. A light stretch, a slow walk.
Make sure you are getting enough sleep. Skipping out on sleep to run is not helpful. You are more likely to injure yourself if you are not getting the 7-9 hours of sleep per night that your body craves.
Take active rest days - days where you are not taxing your body too much. This could be going for a light walk, stretch, or just hanging out with your family/friends. Our bodies need time to rest and recoup so give it that time!
If you have pain, and you don’t know what to do- book an appointment!
I hope this has been helpful! Still have questions? Book an appointment! I would be happy to answer your questions or guide you through a training program/injury either in person or virtual!
Happy Running!
