Half Marathon Training...

JodaNord

SO i am training for my FIRST half marathon May 6th, and am following Hal Higdons plan, and just on Monday, i ran my first 9 miles straight! I had been treadmill training and was dreading starting over outside, but find outside to be easier, and time passes way faster!

I did the 9 miles Monday just before noon, and today my legs are still sore, and i notice the inside of my ankles are sore, where the little bone sticks out. As well as my shoulders?! Weird place to be sore but whole body works when i am running is what it shows me.

I am going to assume its normal muscle soreness as i have not pushed that far before and its not like i can't walk or won't be able to run after work today for my 3.1 mile run today.

But really just wanted others feedback on how they feel after certain distances and how best to combat it and help my body recover properly the next long run, as next Tuesday, i will be pushing for 10 miles. I want to make sure i avoid injury!

scottb81

Soreness is pretty normal when you are pushing new distances for the first time. After some more training though you won't feel anything more from a 9 mile run than you do from a 3 mile run now.

Just don't push the pace until the soreness is mostly gone. Probably you will find the soreness goes away after you warm up into your next run. If you start running and get some pain that keeps getting worse it may be time to rest another day to prevent an injury.

As far as how I feel, I try and push a lot of distance every week, 75 to 90 miles, with a drop down to around 60 every third week. My ankles, feet, and calves are always sore but always feel good about a half mile into the next run.

JodaNord

Thanks!

Anyone elses thoughts?

Juliet_622

If you're used to running on a decent treadmill, it probably has some sort of shock absorber. Now that you're outside, sidewalks and the road don't give very much! Something that I was always told in my running clinics though, is that running on the road is easier on your knee/ankle joints than running on the sidewalk - so if it's safe and not busy on the roads, I'd try that.

I know what you mean about shoulders hurting though. If I have a strenuous run, I actually get a cramp-like feeling in my collarbone area! It usually means I'm hunching over slightly, and remind myself to run more upright and shoulders back. Like Scott said, any soreness I have from running usually goes away when I start my next run. But play it safe and maybe slow it down a bit till you get used to the new footing!

I've been sticking to 10km runs for the past few years - this is the year I do a half marathon too! Good luck!!

JodaNord

Thanks, i only just started running in September, started with the C25K and loved it and set a goal for May half marathon. Now i have to keep up the training and becuase of my personality, keep pushing and challenging myself till its accomplished and done right!

susankaye123

Hi, Im just new at training for a marathon.I started a few weeks ago but Im training on the treadmill. I do run and walk. Last Sunday I went 4 miles. I get motivated when I think of my good friend who started last May and she ran the 26 miles marathon in Disney this Jan..That inspired me...Any suggestions for me, Im scared Im going to dissapoint myself...:happy:

grinch031

The more you run, the less sore you will feel afterwards. I've been doing long distance running for over 4 years. I run 7 miles 3 times a week, plus a weekend long run to prepare for an upcoming marathon.

When I run 7 miles, I feel mildly sore for a couple hours and by the next day I feel completely fine.

I ran 12 miles this weekend and it was the same...a couple hours I was mildly sore and next day felt normal again.

JodaNord

Find a good plan/schedule and do your best to stick with it, and slowly add the mileage til you can do it! I never feel sore from a run, this 9 miles was the first time in awhile where it definitely taxed my legs! As long as you give yourself the time to train and listen to your body, seems to be all good! At least from what i have experienced in training so far! Good for you!

Hi, Im just new at training for a marathon.I started a few weeks ago but Im training on the treadmill. I do run and walk. Last Sunday I went 4 miles. I get motivated when I think of my good friend who started last May and she ran the 26 miles marathon in Disney this Jan..That inspired me...Any suggestions for me, Im scared Im going to dissapoint myself...:happy:

AshleeHans

I have run 2 half marathons and am working towards a full in May. You can do it! It's amazing what you can train your body to do!

You said your shoulders hurt? - Make sure you are relaxed when you are running and not tightening your shoulders/arms. I often had pain in the back of the neck/shoulder area and found that if I relaxed my arms and shoulders when I ran it went away.

Good luck!!!

cowgirlzride

Hi, I find my upper shoulder pain comes from not relaxing my shoulders while training, Holding them up a bit towards my ears if that makes sense. Try it now while reading this~ stress /tigten your shoulder tops and pull your shoulder joint towards your ears.. Are you also maybe holding your shoulders like this like I find myself doing while running? Let me know. Sandi

JodaNord

Hi, I find my upper shoulder pain comes from not relaxing my shoulders while training, Holding them up a bit towards my ears if that makes sense. Try it now while reading this~ stress /tigten your shoulder tops and pull your shoulder joint towards your ears.. Are you also maybe holding your shoulders like this like I find myself doing while running? Let me know. Sandi

It could be tho during my run i kept reminding myself not to have tight shoulders and clenched fists, so its probably from the moments when i realized i was doing it that i feel some soreness... We'll see what happens Tuesday when i run my 10miles!

cowgirlzride

Hi, good job! I do have an idea that works for me. Work on the excitment of topping your personal best everyother day when you really train. Walk the inbetween days until your body gets use to really triaining hard. You do need muscle repair time, ecpecially when you startting out Make a sheet on your computer that you can log your daily time, calories burned, distance and incline. Put on a dvd or netfix on your pc and go~~~~~its so exciting to fill it in and watch the progression!! Put it n the wall next to where you work out or your desk so you can see it. I also love to add in the last half or quarter mile when I am getting tired or bored and (this will sound funny) raise my hands and cheer for myself as if I am crossing my finish line. I visualize my kids, family and friends at the end doing the same. It is funny, but ya know, it works and its fun too! Keep up the good work. Sandi

susankaye123

I ran my first four and a half miles...Im not sure about the age thing but Im 57 years old and in pretty good shape. to read some of your coments on here Im feeling a little more encouraged.

scottb81

I ran my first four and a half miles...Im not sure about the age thing but Im 57 years old and in pretty good shape. to read some of your coments on here Im feeling a little more encouraged.

Running ability drops off very slowly with age. With training, you can run as well at 65 as you did when you were 19.

Last year, Ed Whitlock, from Canada, ran a 3:15 marathon at 80 years old. He ran under 3 hours at 76 years old.