Half Marathon Training

When I first began running, I felt I was a superstar for doing 10ks.  I rocked the Hood to Coast with . . . gasp . . . 15 miles of running spread out over three legs!  And when I went out for my one, and only, long run of 12 miles, I was stoked.  I was a runner.  I was amazing.  And then I had my first kid.

Sixty pounds later, I realized that I needed to start running again.  And sticking to the occasional 10k probably wasn't going to do it.  I needed to go long.  I started by setting my sights on a 15k - Portland's Shamrock Run.  Wow.  That wasn't easy.  But still, if I could pull off 9 miles up the big Terwilliger hill, I could do a 1/2 marathon.  Really.  Right?  And so I kept on running (which, thankfully, helped with the 60 pound problem), and I signed up for my first half marathon.

Making that kind of a commitment is a big deal.  Once you get out to the 1/2 marathon distance, you really can't fake the training.  Some of the things you read about runners talking really start to matter when you're going long.  Here are the most important ones I've found:

1.  You need to do the long run.

Running 3, 4 or 5 miles is just not enough to get your body ready to go 13.1.  You need to have one run a week that you stretch out, to a bare minimum of 9 miles.  Ideally, you will hit the 12 mile mark at least once before the race, and that's just to cover the distance successfully.  If you want to go fast, you've got to go that distance several times in the lead-up to your race.   The more you go long, the more your body adapts to the stress of the pounding of that many miles.  Everything becomes more efficient, and that's a good thing.  So even if the training plans you find just seem too intimidating, do the long run part of them.

2. You need proper gear.

If you're going to do a 1/2 marathon, you need to get fitted for shoes.  Period.  You can fake it over 5 or 6 miles, but once you start adding distance, every little ache and pain that your shoes cause will become magnified.  I was shocked to learn that I had been wearing shoes that were 1 whole size too small for over 8 years.  Improper shoes can cause all kinds of issues with your feet, calves, hips and knees.  It's worth it to go to a store that videotapes your gait and determines the best kind of shoe for how you run.  Another good investment is in BodyGlide - it looks like deodorant, but it is a greaseless version of Vaseline.  What doesn't chafe at 5 miles mostly likely will at 10!

3. Learn to fuel yourself.

I hated GU for a long time.  I would avoid the stuff like the plague.  I started to come around and drink water with added electrolytes after battling dehydration, but it wasn't until I found a GU flavor that I loved that I learned how much a shot of carbohydrates can help.  Now when I run for over an hour and half, I make sure to take some GU at the halfway point so that I don't bonk.  But you definitely want to experiment before race day.  I have had friends who have ruined their races because they tried something new race morning.  Head down to the local running store or REI and pick up a couple of flavors/brands and figure out what works best for your stomach.

4. Find a good sports chiropractor/physical therapist/massage therapist.

The thing with going longer is that as you increase your mileage, you are bound to have some new aches and pains.  You definitely want to follow the 10% rule (don't increase your mileage/long run more than 10% per week), but if you are like most of us who are willing to admit it, you'll probably end up breaking that rule in your new found enthusiasm!  Finding a provider that you trust and that can help you find strengthening exercises, stretches and so forth will help you tremendously.  I have had friends give up on their training programs because injuries and soreness have started to crop up as they pushed out the miles.  Most likely, they could have managed most of those injuries with the help of a good professional.  You'd be amazed to learn how weaknesses in different muscle groups can end up meaning IT band problems, sore knees and a host of other problems.  

These are only starting points.  There are many more things to think about as you begin to train, but as I've ramped up my miles, these four things seem to be key in keeping me healthy and moving.  But the best thing about doing a 1/2 marathon is that you really start taking yourself seriously as a runner, and that can be an incredible feeling.  Good luck!