Half Marathon Training and Body Pump

Good luck with the half training. I do think your need to up your running mileage. Do your 2miles x4 per week, with distances steadily increasing so you have one long and one medium run per week. And yes body pump would be a good complement. I'd also throw in some yoga or something similar to help keep your legs happy.

if you are aiming to do a half marathon in 14 weeks, but currently only run twice a week and at most 2 miles.... you should be trying to up your milage!!!

most training plans only have you increase a mile or less a week. if you increase a mile a week, you should be fine.

your top priority should be to get your runs in. at the bottom of this page: are links to some good training plans: http://www.nyrr.org/train-with-us/training-programs/nyc-half-marathon-training-program it has you doing 5 runs a week, one crosstrain/strength training day a week, for the moderate training plan.

I have run a hm using Hal Higdon and it was a succes! Focusing on increasing you mileage is really important and Hal Higdon does a great job on getting you ready for race day~as long as you follow the plan. I do strength training on Tues and Thur and run M-W-F-Sat. and take Sun off. That has worked for me. We'll see how well I do on my next half on Jan 5.

Good luck on your hm!!!:flowerforyou:

Drop the spinning?:( I love spinning. Ok so I should pick a plan that has me running at least 5 days a week? I think I will do yoga. I did it in the past and a friend has asked me to start up again.

So basically drop spinning and body pump and up my mileage, running at least 5 days a week, add yoga and then slowly add back spinning and body pump?

You'll essentially do what you want but from someone whose been down the overstrained path, I know firsthand what too much extra leg stuff can do. I ran my first 1/2 with an IT injury bc I was doing more cross training, HIIT etc outside of my training plan and while its a lesson learned, I certainly regret it. You don't have to run 5 days a week; many programs including Hals is geared towards 4 and that's plenty as well. Spinning is very strenuous on your legs and while yes you love it, you need to find what you want more. Spinning will be there at the end in 12 weeks and that time goes super fast.

Sorry I don't know how to "quote" someone so I just basically reposted and then replied.

Cross training is good; however it's not to be vigorous or put extra strain on your legs. Swimming, slow cycling, walking, steady state elliptical, lifting, even a slow recovery jog etc. These are all low impact and allow your legs to recover.

I'm using "Hal Higdon Novice 2" to train for my first 1/2 that's coming up at the end of February. On his website, he gives recommendations of what good "cross-training" exercises are. Maybe instead of spinning you can just do cycling or bike riding? That's actually one of his suggestions. I usually do a walk or a stationary bike ride as my cross-training. I was running a lot before I started training, but I find that the plan is super easy to follow and that increasing my mileage by one mile each week isn't killing me! I ran 7 miles last week (it'll be 8 this week), and I didn't feel like I wanted to die!

Good luck!

Thanks everyone. You guys are great. I'm in the middle of looking at the Hal Higdon training plan and tailoring it to my life. And then off to look at my eating. I try to eat healthy and I am gluten free but I don't eat a lot of carbs. I eat a lot of protein and veggies so I need to find ways to get more carbs. So with running I should be eating more carbs right? So sorry for all the questions but I don't want to end up with an injury and as you can probably tell i'm really nervous. I almost quite my first 10k from nerves and the thought of all those people running with me but I had a great friend, who runs marathons, who ran with me and kept me motivated. She will also run my first half marathon with me.

That's individual and something you'll work with and learn what works for you. Some can run well even with lower carbs while others increase. I'm not carb sensitive and actually need them for hypoglycemia issues. My body ran better when I increased to 55% carbs. Complex carbs as always are best but not sure how that fits in a gluten free diet. The day before my long runs I avoided dairy and high fiber bc it destroyed my stomach.

BTW there is a half marathon group here at:

http://www.myfitnesspal.com/topics/show/810828-half-marathoner-racers

Body pump can be done while you are running and should have very little effect on your training. I would recommend running before doing the body pump classes.

However, the biggest issue I think you have is the injury history you mentioned. You need to do one of two things. Either go to competent running store to figure out what kind of shoes you should be wearing to convert yourself to minimalist running. I have been converting to minimalist running this winter and I cannot recommend it enough. Just did 30 minutes this morning on the treadmill in my socks and it felt sooo good.

What's the second thing?

It's a typo. It's meant to read 'or convert'.

I ran my first half last May and am currently training for my second half (end of January) I agree with most of the posters here, you need to increase your mileage (slowly, 10% a week) I'm not an expert, but I would recommend running 3 or 4 times a week. 4 being preferable. You should have one long run a week, which should increase to somewhere between 11-14 miles depending on your training schedule. I cross train with weights and an occasional bike ride. But if you are training to run, you need to run

As for the shin splints, I had those starting out too. A couple of things, strengthen your calf muscles (the shin splints are usually caused by an inbalance of muscle in your calves, I can actually see my "shin" muscles now!), while sitting draw out the alphabet with your toes (sounds silly I know) and you may need to work on your running form, try not to heal strike, when running try to hit the mid part of your foot. And make sure you have good running shoes, I agree with one of the other posters about the minimalist..but that is for another thread!

I love to have "running buddies" so add me if you want, and I would love to try to answer any questions for you! I'm not an expert, have only been running for over a year, but I have been through a lot with my running

When is your half marathon? I've run quite a few. I have a training plan that I can send to you that I received from Fleet Feet from a training group that I did last year.

In essence you need to build up your distance, do interval training, and cross training...REST IS IMPORTANT. Be sure to constantly hydrate yourself and eat properly. Proper nutrition is VERY important...especially as you increase your distance.

You also will need to start running more than two mi multiple times a week and make 4-5 your standard.

example plan:

Sun: Rest
Mon: 2-3 miles
Tues: interval training (i.e.: warm up 5-10 min, run 2 min on, 1 min off 20 minutes, cool down 5 min)
Wed: Rest or X Train (yoga, swimming, cycling, rock climbing, etc)
Thurs: 2-3 miles
Fri: Rest
Sat: EASY Long Run (ie: 5 mi - and increase as time goes on. Walk if you need to. It's all about training your body to be able to move for longer period of time aka ENDURANCE) Never run more than 11 miles. Do 7-8 the week before the race. Don't over train the week of the race...your body needs REST!!!

Ok great. Do I send my email address to you? The Hal Higdon has me doing no more than 10miles and thats a week before the race. My race is on April 7th but if i'm not ready I'm going to do the Rock and Roll half marathon on teh 28th. In your opinion for a person in my position would you do the later half marathon. Either one doesn't matter to me. I signed up for the April 7th on only because the Rock and Roll wasn't offering the half until two weeks ago but I am signed up to do the 10k.

You can totally run the race on the 7th since you have some running, my first I followed a 24 week training schedule because I had never ran before (well except for a month prior) But a 16 ro 20 week training scheduled for your first would probably be more beneficial (so you might want to think about doing the Rock and Roll, I have heard they are GREAT races anyways!). I agree with prior poster about the training schedule, that is pretty much the exact schedule I followed for my first half also. Your longest run should be 2 weeks out from race day (and I would say run 11 not 10) The last miles of the race are the HARDEST. I would suggest getting a little closer to 13. Make those long runs SLOW and LONG so on race day you are running a lot closer to the equivilant of the amount of time you ran for training. You will run faster on race day...it just happens.