HALF MARATHON TIPS! ALSO OTHER ISSUE............

stacw1987

Hey guys!
Ok so I am thinking about taking on a half marathon program and I was looking for any tips you might have to offer. At the monent I can run up to 8 miles until I feel totally wrecked, so I am going to start a 12 week program from scratch and work my way up properly.

I am trying to get lean so I plan on doing this program with a weights program and I enjoy running outside so I would like to make that my cardio.

Do you have any tips/advise?? In terms of nutrition should I up my calories?? I am eating 1320 claories, I weight 121lbs and I am 5,2".

Also, I have another concern! My boobs lol!! I am afraid that by doing lots of exercise they are going to get even smaller! Does anyone have any tips for this except surgery lol!!!! They seem to be going in to nothing and this depresses me haha! Does anyone else share this same problem??

Thanks in advance guys!

scottb81

If you can already run 8 miles then there is no reason to regress by starting from scratch. Pick a program that starts you out somewhere around that level.

As far as calories, just track your exercise calories and eat somewhere close to that. If you are still trying to lose weight then a daily 250 to 500 calorie deficit is probably ok. More than that and your training will eventually begin to suffer when you get to chronic glycogen depletion.

ThickMcRunFast

Find a plan and stick to it...if you can already run 8 miles, you might want to start with an intermediate plan and not a beginners one. Also, make sure to pace yourself. You shouldn't do your long runs at race pace- that is a recipe for burnout.

Get on a schedule with you long runs, make them all little test runs for your race. Get up at the same time, find out what nutrition works for you (I like to eat an apple or toast with peanut butter a half hour to hour before long runs). If you want to run with gels or gummies, see how they affect you during the runs. Find the clothes you like to run in and work out your hydration needs.

Strength training is important, but I don't lift heavy during marathon training (probably could during a half, but remember that every run over an hour is going to cut into those muscle gains you are making other days).

Also, 1320 seems really low while doing distance running. You need to fuel yourself! if that is your goal, please eat back all your exercise calories, and make sure you get enough protein to repair your muscles. I set my macros to 40/30/30.

As far as the boobs, well, if that is where the fat is, they might shrink. Personally I have lost band size, but actually went up in cup size. I thank presses, chest flies, and pushups for that (build up the muscle underneath).
Good luck!