Half-marathon training help? :)

Hey Cubsfan1990! I am a Cubs fan in St Louis.....you can imagine the crap I get! I just ran my first 1/2 in STL - Rock n Roll. I've been walking full and half marathons for about 13 years. But this was a challenge to switch to running. I just read a book called Run Your Butt Off. Put out by the same co that publishes Runner's World magazine. It's got a great training guide. Start out slow and build slowly so you won't injury yourself. You can do this - you just have to put in the time with the right training. Do you have someone you can run with? I did and it really helped when the runs got longer.

Just remember that the goal is to finish. Do not put too much pressure on yourself by setting a time goal. And remember it is okay to walk. I have done four 1/2s and did run/walk (4 min run / 1 min walk) for all them. My hip joints appreciate the variety.

Starting now is a good time. My first 1/2 I started training in January for a June race. I had never run more than 2 miles at a time.

Training for and completing this event will be life changing for you. You will realize that you can do anything.

top tip.

Buy running shoes if you havent already

I'm right there with you. Starting to train for my first 1/2 march 31st

Congrats on committing yourself to such a goal. I just ran my first full marathon - only started running in June without any prior experience...you can do it too if you set your mind to it.

Before I started marathon training I did p90x plyometrics every 1-2 days for a couple months to build up my leg muscles...it worked really well for me...when I finally started running, my average mile time for distance runs (5-10 miles) were already in the 8 minute range

Honestly, you should just run as far as you can as often as you can - you will naturally get stronger and you will be ready for the half before you know it...the best way to get good at running is to run - your body will make the necessary adjustments along the way.

The key is ignoring the voice in you that says you should stop - if you can go further, then go further...just pay attention to your joints and ankles. Muscle pain is fine because it's a sign you are getting stronger, but if your joints and/or ankles start to hurt, stop, rest until you feel better, and reexamine your running cadence (stride technique) and equipment (shoes). You should get properly fitted for good running shoes. Go to a dedicated running store and talk to someone there. If they make you run on a treadmill to observe your stride you're in the right sort of place.

Also make sure you stretch every leg muscle, your lower back, and your lower abs before and AFTER your run...also do some ballistic stretches for your arms to avoid cramps in your chest/shoulders.

As an additional note: aerobic running (average heart rate = 60% of max) is good for building your cardio foundation...start with that. Once you get to the point where you no longer get out of breath, no matter how long you run, start running at anaerobic threshold (70-80% of max HR) to build up your leg muscles. Eventually you will get to the point where the only limiting factor to how long you can run is the amount of glycogen (energy) in your muscles...getting "winded' will be a thing of the past.

Good luck with the training! I just did my first half last Sunday. I took up running again in january 2011 after a break of 5 years to have family. I did a few 10kms very quickly then started a 12 week runners world sub 2:15 training plan. I didn't follow religiously but did do all the long runs suggested and about 3/4 runs a week total. My mileage was between 15-25 a week. I did some carbo loading couple of days before the race and felt brilliant on the day so managed a sub 2 hour finish of 1 hr 59 mins. Delighted! Add me if you want some support! It's a scary prospect but SO worth it!