Half Marathon Training!

I trained to run a half last year and ended up injured before the race, but can comfortably run the distance. So will be attempting 2 this year. Will start training again next week. My plan is a little different this time around. 2-3 runs per week (2 for bad weather weeks and I can't run on the treadmill). 2 interval runs, 1 endurance run, adding a mile per week, starting at 5-7 miles.

Happy training!

I just ran my first half marathon this past fall. It was also something I thought I could never do. I wasn't able to get up to running the full 13.1 miles, but I did run 10 miles straight through without stopping to walk during my training. It was such a great feeling! As was crossing the finish line at the race, even if I did walk for a little bit of it.

As a new half marathoner myself, the best advice I can give is to make sure you have a great pair of running shoes, and if you ever go out for a run on a training day and your body is telling you no, listen! A coworker of mine told me that when I started training (she runs full marathons and Iron Man races like it's her job), and it was great advice. There might be days when you don't really feel like running, but know you can, and there might be days where your body is trying to tell you to take a break. It's on those days that if you push yourself too hard, you can get hurt. If you start a run and know you truly aren't feeling it in that moment, it's ok to stop. I had two days like that during my training, and I just stopped for the day. The next day I went out to do the same run, and it felt great! So definitely listen to your body. Good luck, you'll do great!

superspork2 wrote: »

Im sorry you got injured! thats terrible! Thats really what I want to avoid. My schedule starts out with 3 runs a week then ups to 4, but I think once I go up to 4, one day is going to turn into a crosstrain/walking day. I will also have to feel it out. I have a bad habit of doing too much right off the bat. My big concern is eating.. Things get tricky when you get up to running 10 miles haha.

Injury wasn't from running....have a bad back and it gave out just before the race. Was having leg problems which I thought was from running but took that injury for them to figure out that the issue was a disc problem.

Anyway, your plan seems reasonable. Just remember to eat enough to fuel your workouts. I don't run on food. But when my runs start hitting over 90 minutes, I will work gels into my runs, starting at around 3 miles and every two miles after. Lots of protein afterwards. And lots of fluids. Otherwise, just eat healthy.

superspork2 wrote: »

Anyway, your plan seems reasonable. Just remember to eat enough to fuel your workouts. I don't run on food. But when my runs start hitting over 90 minutes, I will work gels into my runs, starting at around 3 miles and every two miles after. Lots of protein afterwards. And lots of fluids. Otherwise, just eat healthy.

I'm going to start to look into gels for during my run.. what about bars? like Questbars, or would you say the gels are better? I do eat lots of protein so no issues there haha

You can try the Questbars, but its probably hard to chew and run and gels hit the system faster. I like Hammer gels. High quality ingredients and tastes good.

I would suggest that gels every 2 miles is a lot. I think the typical recommendation is for runs longer than 90 minutes, plan to take in100 calories of quick digesting carbs for every hour. Use your long runs to experiment with what is going to work for you in terms of nutrition, hydration, and clothing. You'll want to figure out what you can eat the night before, the morning of, and for fuel during. Some people use gels, some use energy blocks, some use jelly beans, graham crackers or honey, some use sports drinks. The important thing is to do your experimenting during training. Do not try anything new on race day. Eating a good breakfast prior is a good idea, but you don't want to eat too much.

Make sure you have good shoes. I'd highly recommend having your gait analyzed at a running store. Also make sure to have moisture wicking clothing. Again, nothing new on race day.

Follow your training plan, trust in your training plan, but also listen to your body.

You might want to check out the long distance runner's group. There's a wealth of knowledge available there!
http://community.myfitnesspal.com/en/group/94-long-distance-runners

I'm training for a half in March (my first - and I'm like you.... never would have thought I could do it a couple of years ago). You're getting some great advice in this thread... and I'm taking notes!

Question for runners who have done half's before - how do you carry water (or do you?)? I'm pretty early in my training and don't carry water yet since so far my longest running sessions have taken just over an hour. But I'm trying to figure out how to do that without having to carry a water bottle.

ka97 wrote: »

I would suggest that gels every 2 miles is a lot. I think the typical recommendation is for runs longer than 90 minutes, plan to take in100 calories of quick digesting carbs for every hour. Use your long runs to experiment with what is going to work for you in terms of nutrition, hydration, and clothing. You'll want to figure out what you can eat the night before, the morning of, and for fuel during. Some people use gels, some use energy blocks, some use jelly beans, graham crackers or honey, some use sports drinks. The important thing is to do your experimenting during training. Do not try anything new on race day. Eating a good breakfast prior is a good idea, but you don't want to eat too much.

Make sure you have good shoes. I'd highly recommend having your gait analyzed at a running store. Also make sure to have moisture wicking clothing. Again, nothing new on race day.

Follow your training plan, trust in your training plan, but also listen to your body.

You might want to check out the long distance runner's group. There's a wealth of knowledge available there!
http://community.myfitnesspal.com/en/group/94-long-distance-runners

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100 cals per hour is going to be low for many. It depends on weight and pace. Experimenting is good. I don't need much, and I use a flask so a sip every 2 miles works best for me.

Gu makes some amazing chocolate and coffee energy gels. If you decide to use any gel during the race, make sure you try training with them to avoid an accident. I have a water belt but it flipping annoying. I prefer to just take a bottle from it and put in the front pocket of my Brooks Nightlife Essential Vest III. It was a bit pricey but it is my favorite.

Try to find a route that you like, if it is pleasant that can help you keep going. I found the half marathon to be easier than the training because I am competitive and it was rewarding to pass people (I know, I'm horrible). I just had to remember to not get caught up with passing and pace myself.

Sounds like the Disney half marathon will be fun! Good luck.

I started doing half marathons with Disney Tinkerbell the first in Jan 14 and finished my 7th last year with the Disney Avengers being the latest in November. Several things about Disney races... they are early! And it is cold no matter what time of year at that time in California. I turned socks with toes cut off into arm wamers or buy an old long sleeve t-shirt or sweatshirt you can discard. The first race I didn't do this and froze because of the wave starts (the corrals start 5 minutes or so apart, it takes a long time to get started because I was in corral E.) Also for Disney there are time limits -- I am close to the limit at 3:10 or so but I am not sure when they start picking people up because there was a corral behind me so I knew that I would not be at the end. Lots of people stop to stand in line to take pictures with one of the Disney Characters, but I am slow so worried about the time limit and didn't stop much. But stopping for 5-10 minutes or so might be worth it for the experience.

I wear a waist pack where I can carry gel, camera, and my phone. That same waist pack has clips for water for training, but for a Disney race you won't need to worry about water -- they are well stocked with water at all the stops. Some races aren't that well stocked for the slow people, so if it is warm or humid, I have raced with extra water. I have the Star Wars HM planned in January and the Disney World Princess HM (in Orlando) planned for Feb. If you have questions about Disney or any other HM please feel free to message me. I am an experienced runner, just slow, so I have a lot more in common with more newbies than the fast experienced runners. Good luck with your training.

I am thinking of doing my first HM. I have never been a runner but found OCR's to be a great way to challenge myself. Plus with obstacles every 1/2 mile or so, it gave me breaks. lol Last year I did a Century ride and loved it. So on to the next bucket list activity. You say the Disney Half Marathon is in May, I only see it for September. Maybe I am missing it. At any rate, I will be following this forum as it is giving some great tips. As for gels, I used Hammer Gel for my Century and they kept me going. Anyone can feel free to add me as a friend. Happy Feet!

Congrats on getting started!

On the note of nutrition during running - for a half marathon, its mostly unnecessary to mess around with gels and the like. If you want something to use as a bump, go for it, but if you are fueling your runs properly, you should be good for 2-3ish hours of running before the tank is empty. A gel every 2 miles would just be ridiculous (and expensive).

If you do want to try the gels, get a variety. They all have different consistencies (Hammer and Powergel work the best for me - those are both on the liquid side. Gu and Clifshots are more like frosting and I find that gross). Some things like chocolate and coffee can sound great before a run, but taste like liquid barf at mile 10, so try things out. I would stay away from bars and the like. Its difficult to digest protein on the run, and the high fiber of something like a Questbar could lead to some difficult GI situations.

I use a Ultimate Direction handheld for shorter runs, and a Nathan 2L hydration pack for longer runs. I won't take either during a race since there are aid stations. If you plan on using a sports drink, check out what the race offers, and then train with that, so you don't get an unpleasant shock to your stomach on race day.

I do long distance running. Right now I'm more focused on my cycling, but I run to cross-train since I'm in the military and it's required that I run. Feel free to add me if you're looking for running friends