13.1 OR BUST

This week I am going to give you some tips, pointers, and advice on how to train for a half marathon. This post will be mostly for the first timers or second time runners that just want to increase their time and not feel quite like death afterwards.

The first thing that I will say is that ANYONE can run a half marathon. It may take a little longer to train or require more perseverance but, anyone can do it. Even if you are completely out of shape you can do it. So before we get into the actual topic I wanted to share a brand new workout craze I have recently stumbled upon. For your viewing pleasure...

CHOOSING YOUR RACE

The very first thing you need to do when wanting to complete a half marathon is to sign up for one. Once you have paid and committed to a date in the future you will be MUCH more likely to complete it. No one likes to lose 70 dollars. So the question comes, what race should I choose? If you have a zero level of fitness and are reading this from the couch you have been sitting on for the past two weeks I would say you will need to commit around 6 months to train for this training program. Now if you are moderately active and workout or run a couple of times a week, I would advise around 3-4 months to train for your very first one. So that means when choosing a race shoot for a race that's around 4 months away. So, most people that start thinking about a half marathon around this time usually shoot for a September or October race. That gives them all spring and summer to train. If you find a race that fits in July or August I would say go ahead and sign up for it but just be cautious of the hot weather that you might experience that day.

Here is a website that list almost all of the Half Marathon Races in our country.

The next part of choosing the race is the cost. For me, cost is a big factor mainly because I am a poor post-grad college student. There are races that can start at $40 and go all the way up to $120 dollars. The price depends on how early you sign up (i.e. sign up for that September race now!), the location (big city vs. country side), and the number of people running. The Greenville Spinx Half Marathon costed me around $50 and the Flying Pig Half in Cincinnati would have costed me around $115 dollars! So choose one that is reasonably priced. I would shoot for a lower cost race for your first one. There will probably be less people, less extreme runners, and if you do happen to not be able to complete it then you won't feel as bad for spending the money. Also, if this is your first one, unless you want to make a weekend trip of it, choose one that is closer to your house. If you pick one that is farther away you will have to think about the added cost of gas, hotel, food, etc. But if you want to make a weekend out of it then feel free to go wherever you want!

The last part is choosing a race that sounds enjoyable to you. There are races that run through a downtown, races that run through the mountains of North Carolina (one I am going to do in early May), and ones that feature a wide variety of terrain. Choose one that has scenery that you won't mind looking at for a couple hours. I ran the Wright Pat Air Force Marathon last October and for about 6 miles I ran around an empty airfield where no bystanders were allowed. That was a very boring hour or so. So choose one that you will enjoy. Next, look up the elevation of the race. Most race websites will show the elevation changes. There are some half marathons that are all hills, one long up hill, completely flat, mostly downhill, or a couple big uphills but flat after that. If this is your first one I would choose one that is flatter and so therefore a little easier to complete. But once again choose one that you will enjoy.

WORKOUT PLAN

Now that you are signed up for your first one. Congrats! Now you need to figure out how you will get your lazy butt off the couch to go run. So that's where you need to find a training plan. When trying to figure out how to complete a half marathon the first thing you need to do is pick a plan that fits best for you. You can type "half marathon training plans" into google and find about 15 different plans that you could follow. I think there are 3 important things to consider when choosing a plan. My Google Search For You

First, you need to  analyze your schedule to figure out how much time each week that you have to complete the training. You need to be realistic and honest with yourself about how much time you have. Don't commit to using a training program that requires you to run 5 days a week if you know you won't have enough time or motivation to do that. That is one big mistake people have. Some people start with a 5 day a week program and only end up running three days. If you might do that you might be skipping a valuable workout and lose a large part of the program itself. So if you have a flexible work schedule you might want to choose a plan that has a few days but longer workouts. Now if you work from 9-5 everyday but you have an hour or so after work each day, you might want to pick a plan that is more days per week but might be less time each day. Once again, this is where you need to be honest and realistic with yourself.

The next part of picking a training program is to find one you are comfortable with. There are programs that ask you to run different intervals, run hills, or do cross training. If you don't have access to a gym, or a track to run intervals you might want to pick a program that fits better with the equipment you will have available to you. There are some people that will despise doing a sprint workout, or not have access to a gym or bike to get cross training in, so if that is the case you need to choose a plan that consists of mostly running. Now, I would say that you get a bigger benefit from adding in cross training and strength training but this is your marathon so choose what you like.

Lastly, you need to find a program that fits with the amount of time you have until your race. If you find a program that you like but it is 18 weeks long when you only have 12 weeks, that obviously won't work. You need to assess your fitness level and then find a program that gives you enough time to train for your race. If you followed my advice up above and signed up for a race 5-6 months in advance you have a wider variety to choose from. Also, if there is a program that is only 3 months long but really want to do it, then you can start running a little and working out at your own pace before you start a program.

Scott Murr and Bill Pierce

After saying all of this my preferred training plan was developed by a few of my professors at Furman University. It is laid out in a book they wrote called Run Less, Run Faster by Bill Pierce, Scott Murr, and Ray Moss. Basically, this training schedule only has you running three days a week so it is very convenient for those with less time. I found it very easy to complete for my marathon and my half marathon training. The first day is a shorter run with intervals, the second day is a medium length run that is run at the pace you are trying to complete the race in, and the last day is a long run day that is run slower than the pace you are shooting for. I liked this plan because it is simple, variable because you can change up the days of the runs, and few enough days to complete each run. Now, I know this plan starts off strong but it can be done and you might need to work into this plan a little. So, if you are in decent shape already this plan can work well for you. FIRST Training Plan

RUNNING ADVICE

The last few things I have are just some basic advice that can really help you stay away from injury and enjoy your training. The first thing is to buy good running shoes. Buying running shoes that are right for your feet will help you reduce knee pain, shin splints, and other pain. You can go online and find good running shoes anywhere from $65 to $120 dollars. Honestly, the more you pay the better shoe you get. I would stay away from the $30-$40 dollar shoes. They will wear out quickly and will not fit your feet properly. Go to a good running store like Fleet Feet and they can get a shoe that fits your foot and your running gait. Also, if you do that bring in your previous running shoes and they can look at the wear pattern and get a shoe that best fits how you run.

The next piece of advice is to focus on a variety of training. Cross training is a great way to keep up your cardiovascular endurance while reducing the wear and tear of running on the knees. Swim, bike, or row on the off running days and it will help you stay in shape without developing an overuse injury. ANother important aspect that can help improve your time is interval training. This is jogging with sprints in between. This can help raise your VO2max and help you to better be able to control your breathing during your long run. Also, do not abandon strength training. Now, you don't need to go out and shoot for upping your 1 rep max but you do want to maintain that muscle strength. The stronger you are the easier it is to keep those feet going when you are tired. Another big part of strength training is keeping your core strong. Your core keeps the entire body strong, upright, and stable. With a weak core, as you get tired, your running form will fade even more. Five simple leg workouts that are good for marathon training are:

Single Leg Squat

• Body Weight Squats
• Single Leg Squats
• Single Leg Deadlifts
• One Leg Calf Raises
• Walking Lunges

Also, core exercises like these are great for core strength:

• Planks (Regular and Side Planks)
• Flutter Kicks
• Hip Thrusters
• Crunches
• Back Bows

One last piece of advice I would give is to focus on your diet and eating well during a training run and after it. When you are trying to run 13 miles you have to carry all 200 pounds that you weigh with you. So if you lose weight then each step is easier and easier. I know it sounds simple but if you lose weight then completing the half marathon is even easier. Your diet should change from the normal 55% carbs, 25% fats, and 20% protein to closer to 65% carbs, 20% fats, and 15% protein. Carbohydrates provide the energy for the cells to keep the muscles going for the long run. Focus on eating smaller but more meals throughout the day with whole grain carbohydrates, fruits, vegetables, and lean meat for each meal. You also need to increase the number of calories you eat around 100 calories per mile you run throughout the week. This will help refuel and keep your body full of energy for the next run.

Endurance athlete food pyramid. Focus on the carbs!

During the race you need to consume around 30-60g of carbohydrates each hour that you are running. That means if your half marathon takes you two hours you need to consume around 60-120g of carbohydrates during the race. During the race there will be tables with gatorade, water, sports gels, and even bananas. Use these to refill your body with carbohydrates and also rehydrate. It also takes around 45 minutes to get the carbohydrates into your blood stream, so when in doubt hydate and refuel early and often. You want to practice this during training runs to see how your body responds to eating and consuming sports gels or bananas during a race. If you try this and feel sick by eating anything then focus on having enough carbohydrates before the race and just rehydrate with water during the race. Or, if you feel like you can put anything in your stomach while running then focus on getting closer to the 120g of carbohydrates for the race. You always want to make sure that you getting enough fluids and carbohydrates during the race. Don't just consume sports gels and nothing else, make sure you are getting water as well.

I have given a lot of little tips to help get you across that finish line but once again this is just a brief list and a small portion of what you can work on during training. Please do your own research and find what works best for you. Once again I am not a dietitian, or extremely experienced marathon runner so take my advice with a grain of salt. These are just some of the things that I have picked up from running myself. Always practice what you are going to do on your race day, and never go into a race day with a plan to try or even wear something new. Always run comfortably, relaxed, and focused on the end goal. Even if you need to walk part of it as long as you keep moving you are one step closer to the finish line. And maybe while you are running you will look like this guy:

In summary, you need to pick the race that is right for you, find a training plan that will be realistic with your schedule, and focus on eating well to keep your body healthy and refueled. This is your accomplishment so have fun with it! This might be the hardest thing you have ever done but if you make it your own and work hard you won't regret this decision. Just remember that with enough motivation and effort ANYONE can complete their first half marathon. And...

NUTRITION TIP

One very important aspect of our health that can be improved drastically by our diet is our HDL cholesterol. Not all cholesterol is bad and actually it is an essential fat in our body. HDL (high density lipoprotein) is the good cholesterol in our body. This cholesterol helps removes LDL (bad cholesterol) which can cause atherosclerosis or damage to the arteries. HDL also scrubs and keeps the arteries clean and healthy. This can drastically reduce the risk of heart attack and heart diesease. We can ingest HDL from our good oils (light olive oils, peanut, and canola oils), nuts, fish, and avocados. By increasing these healthy fats in our every day diet, we can help drastically decrease our risk for heart disease and arterial damage. So guacamole up!

NEXT WEEK: P90X. DOES IT REALLY WORK?