Tag Archive for: runner

So, you’ve decided to take the plunge and sign up for a half marathon. Congratulations!

 You’re in for an amazing experience. But before you toe the starting line, there are a few things you should know.

We collected advice for beginner half marathoners that are beneficial, thoughtful, insightful, and worth a read! If you’re feeling apprehensive about your first 13.1-mile race, don’t worry—you’re not alone. Tackling a half marathon is a big goal, but with the right training plan and mindset, it’s completely possible to accomplish. Check out this advice from seasoned runners to make your transition to half-marathoner status as smooth as possible.

 Pro tip: if some terms below are unfamiliar then check out our helpful running terminology blog. 

Nutrition and hydration

  • Make sure your nutrition/hydration plan accounts for race-day temperatures.
  • Stop drinking about an hour before the start.
  • Stop at the aid stations before you think you need to. Some experienced runners will talk about how getting a little dehydrated is totally fine – and it is. But for your first half marathon, you risk more by letting yourself get behind on hydration than overdoing it.
  • Practice eating nutrition and drinking hydration during training. Experiment to find what works best for you. Make sure your stomach tolerates it. You might deal with some things better than others!

Training

  • Consistency in training.
  • If you trained well, then you’ve done everything that’s within your control. 
  • When running up and down hills, shorten your stride. Study the maps. Run the tangents.

Mentality

  • Start now ignoring that voice in your head that will tell you, this is hard, you can’t do it, you’re too old, it hurts, you can try again another race. You have to push through believing in your training and your determination and perseverance!
  • Bad patches will pass if you just distract yourself for a bit.
  • Don’t get stressed if you are a little boxed in early on.
  • Smile at all the cameras, thank as many volunteers as you can, high five all the people that put their hand out, take in all the scenery and enjoy every bit of it – YOU’RE RUNNING A HALF MARATHON!

Logistics

  • Body-glide, don’t forget it. 
  • Cotton is not your friend. 
  • However long you anticipate your half marathon will take to finish, multiply it by 2.5. Then make sure your playlist is that long, especially if you want warm-up tunes at the start line. There’s something weirdly demoralizing about your playlist starting over again when you thought it was long enough. 
  • If you feel a blister forming look for an aid station and add some vaseline or moleskin (if available).

Pacing

  • If you feel like you need to walk you need to slow down.
  • Run at your target pace, do not get sucked into running faster because of the rush you get from the other runners/crowd. 
  • Don’t go out too fast! The secret to a fast half marathon is a negative split (meaning you run the second half of your race faster than the first half). Patience! 
  • Go slow, start slow, and ignore the pressure to pick up your pace just because you’re doing well. 
  • Do not set a time goal for your first half marathon.
  • If you don’t think you’re going too slow, you’re going too fast.

And the most important advice of all

Nothing. New. On. Race. Day!

Now that you’re armed with all this great advice, it’s time to put it into practice and run your best half marathon yet. We hope these tips help you achieve your goals and cross the finish line feeling strong and accomplished.

Be sure to share and follow us on Instagram or join our Facebook Group – we would love to hear from you!

Expand your knowledge as a runner when you learn about these running terms

Running is a great addition to your life. Not only does it help you get or stay in shape, but it also stimulates your brain and improves your mental health. Every day people discover running through their friends, social media, or curiosity. While running itself is a simple concept, runners have been known to complicate it a bit with science, analytics, and terminology! We introduce you to and break down various running terms all runners should know, especially first-timers.

Expand your running vocabulary

Base Run

Different training runs will prepare you for race day.

This is the short run or maintenance run that you do. This should be done at a moderate speed for a moderate length of time. At this pace, you should be able to hold a conversation easily.

Strides

This is a run of 50-100m. Your stride is purposefully longer as you gain speed and momentum before reaching your top speed. Great for activating and strengthening muscles. Strides can be done as a warm-up, cool down, or specific workout aimed at increasing your speed.

Shakeout 

Extremely easy-paced jog meant to loosen your body and get the blood flowing. Can be a shorter distance (1-2 miles) or time (10-15 minutes).

Progression Run

As the name suggests in this type of run you progressively increase your speed until your pace becomes more difficult to sustain. This helps your body acclimate to different paces and increase your lung capacity.

Intervals 

Runners often run strides or a quick shakeout run before a race.

Intervals are the short, slow runs sandwiched between your longer, fast runs. The longer runs are meant to be more intense with the shorter runs acting as your recovery. Adding intervals is a great way to vary your running routine and grow as a runner.

Turnover Workout

This workout includes short bursts so that your body becomes acclimated to the rotation of the joints. Higher turnover uses less energy and decreases stress on your muscles. 

Threshold Run

This run involves a speed that is slightly faster than your usual pace but a little under your 5K pace. As you grow as a runner you should be able to hold this pace for at least 30 minutes. 

Tempo Run 

Pickup runs prepare you for when you get fatigued at the end of your race.

Tempo refers to a higher speed at which you can maintain momentum for a long time. This type of workout can be uncomfortable, but it’s great for anyone looking to build their stamina or push themselves. 

Pickup Run

Usually done in the middle or end of a workout or run. Increasing your pace in the middle or at the end of a run is perfect for getting used to running while being fatigued. It helps train your mind and body to eventually run longer distances and times.

Recovery Run

As the name suggests, it is there to help you recover. It is a slow-paced run and helps you with your form and improves fatigue resistance. Meant to be extremely relaxed.

Cool Down

A light jog of a mile or two keeps the blood flowing even though you are progressively slowing down. 

Running has multiple benefits, but beginner runners can make mistakes when starting out. Become familiar with these running terms and trust the process. Remember to effectively warm-up before any run to ensure you get the most out of your workout and prevent injury.

We’re here to help if you’re not sure when you should start training for your half

Congratulations on deciding to train for your first half marathon. Or congrats on returning for another 13.1 miles in pursuit of your PR. Either way, you should start training at some point. But what’s the optimal training timeframe for your goals? Reaching your goals requires dedication and a high level of discipline. Before you begin, take into account your current fitness level, running history, and goals. 

Give yourself enough time to train for your half marathon.

Every runner is unique with different skills, abilities, and training needs. Make sure you give yourself plenty of time to prepare, but not too much that you experience runner burnout. Our advice will get you going and provide information on when you should start training.

When you should start training

If you are starting from the beginning most half-marathon training plans are 10 to 18 weeks long. If you can comfortably run 3 miles or more then you may need less time to meet your half marathon goals.

At first, try to run 3-4 days a week. As you progress, bump it to 4-5 days a week. This is where you build your base and introduce your body to what you’re about to ask it to do. As you build your endurance and stamina, slowly increase the mileage of your runs.

Add cross-training for 1 or 2 days per week to reduce injury chances and strengthen your body. Swimming, cycling, elliptical training, and yoga are excellent cross-training methods. Don’t forget to rest when your plan calls for a rest day. And listen to your body! If it’s telling you to take a break or pull things back a bit, then do it. You’d rather miss 1-2 runs or workouts than get injured and miss 1-2 months. Skipping rest days is a simple training mistake all runners should avoid.

Build mileage slow and steady

The right amount of training will help you achieve your goals.

If you’re a first-time runner following a longer plan, allow for the first 10 weeks to build up your mileage safely. In a 10-week training program, gradually build your mileage from about 15 to 30 miles. The idea is to increase your mileage by 10 percent every week for injury prevention and optimal improvement. The trick is to gradually introduce your body to more miles so that it gets stronger over time.

Introduce a healthy diet during training

Whatever plan you choose to follow, pair it with eating healthy and hydrating properly. How healthy your diet can be is completely up to you, just like when you should start training. But just like proper training and slowly increasing your mileage, a healthy diet will make things that much easier. You have to give your body the fuel it needs to run the miles you want it to run. And you have to hydrate effectively and replace the electrolytes you’ve lost during training. Get started with these 9 healthy and easy-to-make breakfasts.

In the world of half marathon training, there’s no one-size-fits-all approach. Your unique abilities and aspirations will dictate the ideal preparation period. Whether you’re beginning from scratch or have a solid running foundation, it’s vital to tailor your training timeline to suit your needs. As you embark on this journey, remember to progressively build your mileage, incorporate cross-training, and, perhaps most importantly, fuel your body with a healthy diet and proper hydration. With the right plan and a little patience, you’ll be well on your way to conquering those 13.1 miles and achieving your half marathon goals. Remember to include a wide variety of runs, add cross-training, and give your body the rest and recovery it needs. So, lace up, stay motivated, and enjoy every step of the journey!