1/2 Marathon tips needed please

YAY!! I'm doing my first 1/2 in July next year, too!

Do you have a running buddy? My sister and her friend are running with me. Even with our different locations, we'll be using Endomondo to help track our training progress. Might be something you'll want to look into.

If anything, you'll have me!

Good luck!

I'm doing my first half marathon in March! I just finished doing a 10k last weekend, and although I thought I was gonna die, it was the greatest feeling ever to finish! So I am definitely looking forward to the next one!

Figure out where you want to be in April, and work your way back from there.

I second running shoes.

I've done two half marathons, mostly walking, and I recommend just following the training guide, getting as many people involved as you can, and just be proud of the fact that you will be finishing ahead of every single person who stayed at home on the couch.

I think the most important thing to remember is that (unless you're secretly some elite Kenyan) the only person you're really competing against is yourself.

Other than shoes.........

Find a training plan that suits your fitness level. Check out Hal Higdon's plans, his Novice 1 half marathon plan starts at a pretty gentle volume. It's a 12 week plan but starting sooner rather than later will give you the luxury of doubling up weeks which, IMO, is a great way to build a solid aerobic base and progress at a conservative pace.

One of the keys to success (in many aspect of life, not just running) is consistency, get out running 3 or 4 times each week without fail. Be patient, most running injuries come from doing too much, too soon, too fast.

If you get a chance, try to sign up for a 10K race between now and race day just to give you a taste of a longer race.

Most importantly, learn to control your pace. Slow and steady may not get you to the podium but it will get you across the finish line with a smile on your face.

Lots of good advice above.

Let me add: don't overdo it. Make sure that if your plan calls for a day off from running, that you actually don't run (or lift or bike or ski) that day. Your body needs a day or two each week to recover from the training that you do. Sometimes that takes as much discipline as the training itself.

I recently completed a half as training for the full (net spring). I found a training plan and stuck to it like glue with my training partner. Our longest training run was 12 miles, which is not unusually long for a beginner half marathon plan. Sticking to the plan, especially one that takes up up 12 miles, you realize that if you can run 10, 11, 12 miles, you can totally do 13.1. Sticking to a training program will also give you an estimate of a very organic feeling finish time - not saying you should push for a time, but you should know how long it will take you.

The only other tips I can think to give that I haven't seen here:

1. Don't stress if you break a rule of thumb or expert advice. So if you don't get great sleep the night before, or if you eat something new for the first time on race day, or if you have to wear new socks day of - don't sweat it. Be smart (don't eat something you know you're allergic to the night before, don't intentionally stay up all night drinking, etc), but don't be stressed. Stuff happens when you party naked. Roll with it.

2. If you can, at least drive the course before race day. We had planned on our long run being the course, but due to logistics we ran locally instead. This meant we were totally unprepared for the "gentle slope between miles 5 and 7" - gentle like a cliff. Had we driven it, we would have been a little better prepared mentally, and might have tried to work in more downhills on our training runs. That being said, we still finished it ahead of what we were expecting. I think we could have finished faster had we known the course better. Ideal is training on the actual course regularly.

3. The "taper" in your training plan may make you cranky (thanks to MFP community for helping me recognize that is perfectly normal!). My training partner loved the taper as a lovely break from hard training. I wanted to kill everybody, all the time, then go sprint a marathon. Knowing how I react to the taper now, I'm training up on my bike so that I can cross train to vent off some of that "taper rage" for future races. Having an enjoyable cross training sport (avoid anything with side-to-side motions like basket ball) can help tremendously.

4. Plan your recovery, then be flexible. During my taper rage, I wanted to sign up for all these other races the following weekends (actually doing a 15 mile race this weekend as a result, kinda regretting that but we'll see how it goes). Luckily my training partner and husband came to my rescue and got me to take a proper rest for at least a week or so. I did have my shoes on the next day, but didn't push again for a week or so. My training partner took most of a week off, then came back to slow and steady. One rule of thumb (which you can break if your body tells you otherwise) is a day for every mile. If I'd not run for 13 days, I think I would have actually killed someone - but I didn't run hard or push hard. Again, cross training helps.

5. Have fun.

6. Run some more.

Treadmill is a bit easier on your body than outside... so that's something to keep in mind. You can do outdoors even in the cold provided you dress appropriately (layers, wicking fabric,etc.)............ but on the other hand, doing some training indoors then switching to outside is also a viable way to go.. gotta do what works for you!

And tapering... thats where you gradually cut back on your mileage before the race... to give your body time to build up its glycogen stores, get your muscles all rested and raring to go come race day.

Jen,

Kudos to you for signing up and getting amped to do a half marathon! Its a wonderful goal and you'll feel amazing when you achieve it. I, too, live in Michigan and run year round (regardless of weather) out of doors. I highly suggest popping off the treadmill and stepping outside for your runs. It will help you be prepared for race day conditions and also make it easier to incorporate inclines (I'm talking hills) into your training schedule. Hills are a great way to increase your running pace without having to do sprints or pace runs. And not to repeat everyone else's advice but following a training schedule, listening to your body and a proper running kit (most importantly shoes and non chaffing clothing) will help you reach your goal. Also if you do find that you have some chaffing spots on your body, there are many types of "body glide" gels/lotions/sticks that will reduce if not eliminate the chaffing areas and diaper cream will help the chaffing heal quickly.

You can do it!

sorry, yeah, I forgot I had to learn about tapering too! for the half, it's often the week or two before the race, you'll see a steady dip in miles. Apparently replenishing a glycogen store makes me homicidal - I hope you have an easier time of it! Over the whole training schedule you may notice high miles one weekend, then lower miles the next, then even higher the next... that's building your mental game (different from tapering). That way, even if your longest run to date was horrible, you know you have a reprieve the next weekend. It's more common in full marathon training programs, but my half did it too.

And another thing I learned and forgot - there's a cutoff point, at least for me, where cotton won't do. In the summer, it's around 8 miles or so (for me). I never discovered it in the winter, so depending on your distances and training, you might discover it or not. It's that point at which cotton WILL chafe no matter what, and body glide, vaseline, AND technical fabrics (polyester, spandex, nylon, wool) or something else is a must.

When you discover that chafing point, blister specific bandages are your best friend.

You can do this!

I'll be doing my fifth Half next month. I generally do the walk/run for it and followed Jeff Galloway's training plans. I have modified it over the years and plan my entire year's mileage schedule in advance. Do what is on your plan and don't skip! Also agree with not doing anything different on race day. Adding that if your race is early, early in the morning or at night, make sure one of your last long training runs is at the same time of day.

The treadmill is all right, but you definitely need to put foot to pavement so your body knows how to deal with the harder surface. My long day is always outside unless it is raining, but I live in FL so it doesn't get cold enough to keep me inside.

Check out the course if you can. See if it is hilly or flat to help you prepare.

Most importantly...have fun!!! There is no better feeling than crossing the finish line!

I have a question on recovering after a 1/2. Do I not run for a few days after? I know after some 5ks I'm sore because of the course and a run a day or 2 after helps my muscles.

Any advice? Thanks!

I'd say leave it as an option, but listen to your body. If your body says to keep resting, take it off. If running feels right, do that. I wouldn't plan on doing hard-core intervals the next day or even the day after. Likely your body will tell you precisely what you should do, if you pay close enough attention. And everybody's different - there's no shame in taking cues from your own body and doing your own thing.

Good Running shoes are key. Go have yourself fitted if you haven't done so already.

Listen to your body, you will have good running days and bad, don't get discouraged on a bad day.

Enjoy the experience. It's such a WONDERFUL feeling of accomplishment once you cross that finish line!

THIS!!

And dont worry if you dont run that longest training length before the race, you CAN do it. I did my firt one this past june and didnt run more than 6 miles before the race!!

( I do not recommend this, however LOL )

Good LUCK!!!

Some great advice here! I just signed up for my first Half in April too. I have power walked a couple of full Marathons, but this will be my first Half and the first one running.

Seconded/ thirded on the running shoes thing, I got fitted properly for a new pair a couple of months ago and it really does make a difference.