Anyone have half-marathon training tips?

I just ran my first one in October, but I essentially didn't train for it the last six weeks before due to injury. I was still running in sports, but that's it.

So first tip: don't overdo it with the training. If you are half marathon training, don't try to do much else, work out wise. Definitely have cross training days and plenty of rest days. I got injured from doing too much at once. I lifted weights, but I wasn't lifting heavy, so I can't speak from experience there.

Also, get enough water, especially around long run days.

Don't ignore what seems like minor pain, it could make it worse.

Overall, my half marathon didn't feel as bad as I thought it would be--considering I haven't been training and the most I had run was 8 miles in August. But I'm also 19 and I have a history of running/working out.

I would up your mileage some, maybe run a couple longer runs to see how they feel. But a ten or twelve week program will serve you well if you have a good base already. Just become consistent with your running now, and training will be that much easier.

Also, try doing some sort of speedwork. That's how I saw the fastest improvements in my times and how I felt. Personally, I ran hills on the treadmill and did from sprints, but fartleks are definitely effective too.

Also, after you finish, don't eat right away, even if you're starving. I ended up with tummy troubles for a day or two after.

Good luck! It's really a great experience, and I can't wait to run another when I'm done with PT.

I did my first half marathon last month. A year ago I hadn't run for 22 years and when I did my first run I was having to stop and walk every half mile or so.

But I just tried to do better and better on the 4 mile route I had laid out. I tried to run a bit further or get to the top of a hill without stopping - that sort of thing. After about 3 months or so I was running the whole thing without stopping, even though it was hilly (and I was slow). Then I spent the next few months just trying to keep my running fitness up while doing other things like cycling with friends, weights etc. I was only running once or twice a week but as I say, I was also cycling etc, too.

But once I got to within 12 weeks of the half marathon, I knew I had to challenge myself more and progressively add to the workload so I used Hal Higdon's novice half marathon schedule (it'll show up on Google). It worked like a charm and I can't recommend it enough. Very easy too - basically just two shorter runs (3 - 6 miles) a week, and a longer one at the weekend that builds almost a mile a week from 3 at the beginning to 10 at the end.

Very easy to follow and as I say, worked for me!

marathonrookie.com

Strength training was one of the best things I did for my running!

it sounds like you have a good start. Keep up your current mileage (3 miles, each time out), making sure you get out there 3-4 times a week to get in your baseline training. Here you want to build consistency and base mileage. If you are solid at 3 miles, up it to 5 or whatever makes sense for you. For me, there is a huge wall between 5-7 miles, so get where you know you are solid.. just get really comfy during this time..

About 16 weeks out from the race, you can start a 'training' plan.. like others have suggested, there are several good ones out there. The main idea is that you keep running 3-4 times a week, but one run day gets progressively longer. So, for example, the first week of your training plan, your will increase your Saturday run to 4 miles. The next Saturday, your long run will be 5 miles, then then next 6, and so forth.. until you work up to your 13 miles.. again, find a plan and just stick to it..

I do my long runs on a weekend day, but pick ANY day of the week and completely set it aside for your long run day, as consistency is the key here.

As to weight training, YES! It will help your speed, your endurance, in short, it will help you all the way around.. Just be sure you do your weights on an 'off' day from running and give yourself 2 days off from heavy lifting before your long run days..

I've run and trained for several races and honestly, its the best thing I have ever done for myself! I hope you can soon enough say the same!

P.S... it goes without saying.. but I am going to say it.. STAY HYDRATED. EVERYDAY.. and enjoy a nice carb load a day or so before your long runs.. it does make a difference... you will need a good energy store to do this!

and...

P.S.S..... and again, it never hurts to be reminded.. Be sure you get fitted properly for running shoes.. go to a running store and spend the money. Good fitting shoes, selected for your running style is the cheapest and best way to avoid injury. If you have good shoes, make sure you are getting new ones about every 300 miles you cover...