training for my first half!!
cldarnell17
Posts: 9 Member
Hi! I bought a treadmill in January of 2014 and have been logging about 12-15 miles per week since then. My original goal was just to get fit and lose weight, which did happen. Now I am training for my first half-marathon this May and have increased to about 20 miles per week with a long run each Sunday. As the weather permits, I plan to move outside as the long runs are pretty painful on the treadmill. Any half marathon training tips or outdoor running tricks you more seasoned runners would be willing to share? I know it sounds silly but I feel really intimidated- yesterday I did 7 miles and the last mile was really tough. I hope I can make it to 13!
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Firstly, good for you for training for a half! It's a challenging distance, but it's also a really fun and rewarding one.
What kind of plan are you using? What does your schedule look like for training? What were your previous longest runs before you started this plan? I'm assuming you've been fitted for shoes, etc. since you've been running for over a year now?
My biggest tips are: find a way to mentally approach the distance that works for you. I like to plan routes outside that break a long run into 4-6 mile chunks (I train primarily for marathons these days) that are more manageable to me because that's how long my midweek runs are. I also like to split my long run time between listening to music and podcasts so that my brain doesn't get bored. And just general tips for long runs but especially as the weather gets hotter, make sure you're well hydrated before you even step outside and make sure you eat enough carbs the day before that you're not going to be struggling the day you run (but also don't eat, like, 90% carbs because then you'll just feel gross haha).0 -
Congrats on your progress so far! 7 miles on a treadmill is tough...it should get easier for you as you move things outside.
Don't let the distance intimidate you. You can do it. My number one piece of advice is to run your training runs slower than you think you can and allow yourself adequate recovery time. This will keep you fresh and free from injury and burn out. The best way to become a stronger runner is, plain and simply, to run more miles. So set reasonable expectations, progress slowly and enjoy the ride!!0 -
Thanks!! The plan I'm using is one from Runner's World for beginning runners. My previous longest run was 4 miles. I was doing 3-4 miles about 3-4 times per week. I did get fitted for shoes and have some that are really nice.
Awesome tips for both training and running outdoors. Much appreciated! I like the idea of breaking up the long run into more manageable chunks and need to start on podcasts. My previous runs were short enough that music carried me throught but with the longer runs I think the podcasts will help
I'm running the half with a couple girls I work with and they are both long-time runners. I'm just hoping I can finish and not make an *kitten* out of myself. Hahaha 0 -
One more tip! STRENGTH TRAINING! Seriously. At least build up your core/hips. I always neglected that in high school and college and was repeatedly plagued with knee injuries. It's totally worth those extra 20 mins a couple times a week! I've looked at the RW plans, and I think they mention this as well, but seriously, don't neglect it!!
Also podcast recommendations, because I listen to podcasts constantly and can never resist giving a good rec list: Stuff Mom Never Told You, Stuff You Missed in History Class, Serial, Invisibilia, Gilmore Guys (if you're a Gilmore Girls fan), TED Radio Hour, This American Life, and if you like casual celebrity chatting there's Happy Sad Confused. I am a podcast addict after binging through Serial, and Stuff Mom and Stuff You Missed were a godsend when I trained for my first marathon last summer. Podcasts are a whole new world full of learning and entertainment and awesomeness!0 -
Thanks! I really do need to add a couple strenght training sessions. Maybe on my "rest" days or on a day with just a 4 mile run? When I first started running, one of my hips was always sore afterward. Probaby from my lack of strength training!!
I binged through Serial too and I do love this American Life. Thanks for the other recommendations though, that will definitely help me get through the long runs.
Also, thanks Lporter. On the treadmill it's really easy to go faster than I will probably run outside, I need to keep in mind to take it easy to build up the distance. The race is the Indianapolis Mini, it's on the Indy 500 Speedway track. At least it's flat
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Congrats on signing up and training for your first half marathon.
Rest days are a good day to do core strength training. Viewed as cross training days the one area you probably need to be careful about are the various leg muscles. Note strength of legs do provide benefits but you need to be careful about overstressing and providing adequate recovery time.
I concur with lporter above. Run the longer runs slower than you think you can. The long runs are designed to build endurance gradually. Your cardiovascular capacity develops faster than just about anything else. Running those long weekend runs at about two minutes per mile than what your projected race pace will help you immensely as you start out. You won't be so worn out from the longer weekend runs. Lots of people make this mistake to start out.
There is a gradual progression in long run mileage. Actually most plans will take you up a mile or so when it steps up from your longest pervious distance and then the next week will have the weekend run about half that distance.
One other thing I noticed when I first started training (or when I come back to train for a marathon race)...everything will seem fine up to your previous long distance and then the extra will seem challenging. For example, when I trained for my first marathon, my longest running distance when I started training was six miles. So, the first time I ran eight miles, the first six were fine and the next two were a bit challenging. Same was true going from eight to 10 miles. The only easy transition was increasing from 10 up to 12 miles (run on the flat of Hilton Head Island even though I had to contend with the humidity). But the one going from 12 up to 14 just about killed me and had me seriously wonder if I could even run the half-marathon distance.
But the next distance change was three miles instead of two, so I was apprehensive about the 17 mile run. It went fine even though I felt the increased difficulty as I passed 14.5 miles. Three weeks later it was 20 miles. It wasn't bad at all...cooler and rained the entire way. My program took me to 23 and 26 miles and so three weeks later when I went to 23 miles, it was the same sensation beyond 20 miles. I will say the 26 miler was the most challenging once I got beyond mile 24, but it was there to show I could do it and to give my muscles a chance to build that much endurance capacity. And I ran my very first marathon in just over 5 hours 10 minutes.
Half-marathon distances are not the challenge they used to be for me (distance wise) because I use them to entertain myself and train between marathons. However, I am still working to crank my half marathon time down to less than two hours (I am just over that two hour mark).0 -
lporter229 wrote: »Congrats on your progress so far! 7 miles on a treadmill is tough...it should get easier for you as you move things outside.
Don't let the distance intimidate you. You can do it. My number one piece of advice is to run your training runs slower than you think you can and allow yourself adequate recovery time. This will keep you fresh and free from injury and burn out. The best way to become a stronger runner is, plain and simply, to run more miles. So set reasonable expectations, progress slowly and enjoy the ride!!
Great advice. Stick with your plan if you're already in one and like porter said, just keep working on slowly adding in more miles and the running will get easier and easier.
The other half is the mental aspect. See if you can start transitioning outside especially for the long runs. Those get boring on a treadmill. I did an 18 mile run this last weekend inside due to freezing rain and everything being covered in ice. I had a friend come along and walk on the next treadmill for conversation for a bit, listened to music, and watched television all so I wouldn't get bored.
It's much easier outside mentally. There's always something distracting and interesting happening and the scenery changes constantly which takes your mind off the distance.0 -
Thanks for the stellar advice guys I'm feeling a bit better about it. It's cold and freezing rain here--I'm looking forward to better weather!! 0
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Sounds to me like you're pretty new at all this... my biggest recommendation would be to run easy and conservative miles, and have a great experience finishing your first half marathon. After that, you can start targeting your areas of improvement.0
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Waffle- your profile picture is making me hungry!! nom nom nom. Sonic- I am brand new! Still training on the "dreadmill" Thanks for advice, looks like you have ran your share of races! Love hearing from you seasoned runners0
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Just remember, when you are struggling, that it all gets easier and we all went through the same things.
Short story: I remember the first time I ran 10 miles as a long run when I was training for my first half. The last 2 miles were pure agony. I came back home, called my best friend, and cried on the phone. I asked her to shake me back to reality if I ever mentionned to her THINKING about running a marathon some day. I was sobbing and telling her is was just stupid and ridiculous to run that far. Fast forward to now, I'm running 10 miles tomorrow as an easy mid-week run and I was saying to a friend this morning how I found that 10 miles was the perfect distance: long and short enough at the same time!
So, yeah, it all get easier. What you find hard now, will be easy someday (and sooner than you can imagine). Don't get discouraged and keep at it. It will all pay off, I swear 0 -
Training2BeFast wrote: »Fast forward to now, I'm running 10 miles tomorrow as an easy mid-week run and I was saying to a friend this morning how I found that 10 miles was the perfect distance: long and short enough at the same time!
Every time I see your treadmill runs on Strava I'm left thinking that must be absolute purgatory
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Congrats to signing up for your first 1/ marathon. I remember mine well. I cried so hard when I finished I think I scared the little old man handing me my medal.
Others have giving you really great advise for strenght training and uping miles at a good and safe pace. I will add just something mentally. I had to learn this the hard way. There will be great runs, ok runs and crappy runs. What I had to learn and what someone told me is that your crappy runs will make your great runs even better.
Another piece of advise I got that was really helpful (race day)- plan your race and race your plan. It is so easy on race day to get all hyped up with the music and the crowds to start really fast and through your training out of the window and go balls out. I did that once and let me tell you at mile 7 I really felt like I wanted to die. I got away from my plan. I have not made that mistake again. I still have to remind myself of that on my race day.
Good luck!0 -
MeanderingMammal wrote: »
Every time I see your treadmill runs on Strava I'm left thinking that must be absolute purgatory
Yeah, it's getting old...
The weather should be better next week and daylight saving time should help me with seeing where I'm going and not kill myself on ice!
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Yayyy that's exciting!! I did my first half in November and I'm itching for the next one. If you can run for 7 miles, you can run for 13 (seriously!). Don't worry about that. Just follow your plan and you will be amazed at what consistency and perseverance can do. I can't offer much advice since I've only done one half but don't forget to stretch! And spend some time doing it. I definitely didn't stretch enough in the beginning of my training program (sometimes not at all!) and I had lots of soreness in my hips/legs. I youtubed/googled post-running stretches and spend at least a few minutes as SOON as I stop running doing the stretches and the hip pain went away. Just one of those little things that helped me along. Good luck! 0
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