Some Half-Marathon Tips!

Hey guys,

I ran my first half-marathon this past February, and was VERY un(der)prepared. I finished, the time wasn't bad (2:23.13 with bathroom breaks) but I was in pain the entire back 5miles! Since I will be running my second half-marathon in December, I took the initiative and have begun to prepare, earlier as well as more wholely. Here are a few tips from NY Running Room for any other Halfers out there!

http://www.nyrr.org/resources/training/half_marathon_strategy.asp

From my own experiences, here are MY 10 tips for new Runners ::

1. Get OUTSIDE! - The Treadmill (*or worse, elliptical running) is NOT THE SAME as open road running. The shear force, power outputs & footstrike implications are VERY different, make sure you're getting in road miles, along with the indoor miles.
2. Build a strong Base - Yes everyone says "Be Marathon Ready in 10-15 weeks" BUT this is based off of the assumption that you can already, and DO already do 15+ miles each week. Take an extra couple of weeks on the road!
3. Pick a Timeline - i.e. pick what LENGTH of program/plan you want to use 8wks, 10wks, 12wks, 15wks. If you're an avid runner - 20-25miles/wk already you can prepare in a shorter time. If you do 0-10miles/wk, it doesn't mean you won't be able to do it, it just means you need more prep time! (*case-in-point :: ME - I was doing 10miles/wk, and I did took on my halfer 6wks out... BAD IDEA)
4. Pick a Method - i.e pick what KIND of program/plan you want to use; the types of workouts, weekly mileage, and the number of times you run each week.
5. More is NOT Always Better - Yes, be able to run more miles weekly is a better way to ensure you finish the half-marathon distance, it's also a better way to ensure an injury, if you're coming from a non-runner base of fitness.
6. Mix your Runs for quality and quantity - I would recommend a mix of 2-3 tempo or building runs 7mi to 10miles, working on your pacing. One weekly Long run (*12-15miles, to work on distance completion), and one weekly recovery run (3-5miles), slower and shorter.
7. Do some Cross-Training - this one is KEY! Swim or Cycle to improve cardio, do some weights to build lower-body strength & some upper body work, as your arms pump your stride! Yoga is also great to open up the lower back, hamstrings and hip-flexors.
8. Find a team/group - commitment is easier when you're accountable to others. Also, you have people to help keep you on pace, motivate you, share tips & break the boredom of logging miles (*if you cant find the ZEN)
9. Know your RACE - Go online, find the race path, and run it, if you can! If you know when to turn, speed up/slow down, where the hill climbs & descents are (if any), and where the water & food posts are, it's MUCH easier to train for it. PLUS, find out which brands of sports drinks, fuel gels & snacks will be used on the route & be sure you can eat them, in case you need to carry your own (*you should, anyway)
10. REST - allowing the body to recover from the beatings of logging 30+ miles per week is imperative for success!

All that's left is to pick a race (if you haven't already) and get to training!!

Hope it helps!