Half Marathon!!

FitNHappy0261

I'm running my first ever Half Marathon in October. As of right now I'm doing a C25K program to get me back into running. Is there anything else I should be doing cardio wise? Even strength training tips would be most appreciated. My diary is open to view if you have suggestions on foods. Lastly (I'm sorry I'm being so needy) PLAYLISTS!! Music is what keeps me going and it's so helpful to push me through especially since I get bored so easily. What's your favorite power and recovery songs to keep you movin?

Thank you! :happy: :flowerforyou:

mrphil86

If you are running for a marathon, I really would not worry about strength training. Unless you are talking about squats and leg raises.

Never used C25K but does it have an actual half marathon training plan? Most every training plan is 16 weeks. So you have time to start running again but don't let it creep up on you.

beckystephens

Awesome! I did my first one back in December - what i learned (the hard way) from mine is this:

- Dont do anything different - if you normally train with water - DO NOT drink the Cytomax or Gatorade or eat the GU that they will have at the aide station. ( I took the GU and it messed w my stomach so bad) ended up puking my guts up after i hit the finish line.

- Do not start out fast. Whatever you do, do not be swayed by the starting line sprint. I started out too fast and started falling apart at mile 8. You need to save some speed for the last 3 miles.

Heres another thing you should do that I wish i did. Make sure u do at least 3 training runs of 13 miles - that way your marathon is just another long run (but with more adrenaline). I had only done a full 13 miles once before the marathon - and i regretted that alot.

Stregnth train your legs - quads and hamstrings. Squats, lunges, step ups. I got so caught up in running that I neglected my cross training. By mile 8, my hamstrings and quads were just aching with fatigue. It hurt to run. Remember - "running day" is NOT the same as "leg day"

I added you, so if you have any questions hit me up.

scottb81

Instead of weights, you can strength train your legs by finding a steep hill and running repeats up it. You get the benefit of muscle building and an anaerobic workout at the same time. Google hill training for some different ways of doing it.

A good plan would be to do this once a week. Warm up with a couple of miles slow. Run the hill repeats, cool down with another couple of miles.

This will make you stronger and faster.

Also, you probably should aim towards increasing your weekly mileage to somewhere around 30 miles per week. Since you are just starting out, build there slowly so your body can adapt without injury.

daddyratty

I would not neglect weights if they interest you (strength workouts do a lot for weight loss and running fitness levels), but don't stress about including them for now if it's an inconvenience. If you're just now doing C25K your mind is probably more eager than your body's capabilities just yet (I was there 3 months ago, I know).

Also, I would not worry about playlists. Many runs do not allow ipods or headphones during races, so while it's fun to have some tunes on some of your runs, I would get to a point fairly soon where you mix in some "quiet" runs.

Are you following a proven training plan all the way to your half-marathon?

baldzach

I would not neglect weights if they interest you (strength workouts do a lot for weight loss and running fitness levels), but don't stress about including them for now if it's an inconvenience. If you're just now doing C25K your mind is probably more eager than your body's capabilities just yet (I was there 3 months ago, I know).

This.

Keep up the weight training. Any improvements you make in overall conditioning will help. On days you don't run, hit the gym for some upper body weights. Stay away from heavy squats and lunges around your long run days (2-3 days before, 1 day after). Speedwork and hill repeats also help. The more time you can dedicate to just getting in better shape (through running, weights, crosstraining, whatever), the more enjoyable your half will be. My wife is doing her first half on June 11, and I'm helping her train. She's making great progress already and already has a 10 miler under her belt. You'll do great! Keep us posted on how it's going!

fteale

i am also hoping to do a half marathon in October. I am doing a 10k in June in preparation. I have found doing strength training very helpful. I had only run 3 times in the last 5 weeks due to injury, but have done a 4 week boot camp, and squats classes as well as some sprints, and I did 10k today for the first time in 4 weeks and was only a few seconds off my best time, as my legs are so much stronger from the boot camp sessions. Squats, lunges and core work - planks and press ups. All seem to help a lot.

I listen to the Nike 10k training program while running.

FitNHappy0261

Are you following a proven training plan all the way to your half-marathon?

As of right now I'm only doing the C25K which has me running three days a week and builds up my actual running time to 30 straight minutes. It's a 9 week program so I'll have to find another program when I'm done.

FitNHappy0261

Thank you all for your advice and support! I'll make sure to keep you updated on my progress

daddyratty

Two suggestions for when you get to the end of C25K ...

1) Hal Higdon (free)
2) Smart Coach on Runner's World (registration and the smart coach are both free)

ATT949

I'm using these sites as a source for a "couch to half marathon" training schedule:


http://jeffgalloway.com/training/half_marathon.html

http://www.runnersworld.com/article/0,7120,s6-238-244--6851-2-2X5X8-4,00.html

HolleeERL

I would second the hill training and speed training. I did some uphill sprints once a week for my second half marathon and it was GREAT for improving my time. Squats and lunges too soon after a long run could cause injuries (been there done that!).

Also, when you are doing your "short runs" you might try to increase your speed. The plans I've always seen call 3-4 miles runs "short" (3 times per week). You do those at the fastest pace you can muster. Then your long runs are slow (usually once per week or two weeks), steady, and...long. You want to go the distance so not too fast as to wear yourself out early.

daddyratty

I think everyone's tips are very helpful, but technical running (tempo runs, speedwork, etc.) should NOT be done until at least 3 months of running have been completed.