Tag Archives: Half Marathon Training

Injury Prevention When Training for a Half Marathon

Running a half marathon requires doing thorough training. Elite runners run over 200Kms per week when preparing for a race. A hobby run will need to run at least 75-100 Kms per week to be able to able to finish in a descent time.  Although running many Kilometres in training is good, it also increases the likely hood of  suffering a running injury.

Simple precautions to prevent injuries when training for a half marathon

Don’t be too enthusiastic

This is common with new runners. Starting to train for a first half marathon can be very exciting. When new runners start to feel the improvements in their performance from one run to the next, and begin to see significant improvements when they look in the mirror, it is really easy to get carried away with enthusiasm and train too hard. Unfortunately that can often lead to a highly demotivating injury, which always occurs at the most inconvenient time.

Listen to Your Body When Training

The first important thing for all runners to do is to listen to their body. Often nagging aches and pains are a warning that we’re pushing too hard. Most injuries give a warning before becoming serious. That is the time to stop, have a few days off running, then start back very gently, being wary of any further warnings. It may be frustrating to have a few days without running, but that is much better than having an enforced month off. And even while you are off running you can still do some cross training or other exercises so the time is never wasted.

Strength Training Exercises to Prevent Injuries

Next runners need to do extra work on various parts of the body. It is very tempting to think that running provides all of the exercise that we need. In reality, most of us need to work on increasing core strength and leg strength. Both help to ensure that our muscles are strong enough for the things we are asking them to do, and they help to improve running posture and movements, reducing the stress placed on joints. Running five days a week may sound great, but sometimes it’s better to run three days, and do some serious muscle building on the other two.

Go Easy on Long Runs

As distance increases, speed should decrease. Trying to run as fast as possible every time you get your running shoes on is only ever going to end badly. It’s fine to do some speed work every week, but that really should only be a small percentage of the total distance run. Even elite runners only do a tiny amount of fast work – use long runs just for increasing endurance. That is the way to long term success.

Get Faster by running less

Finally, sometimes less is more. And with running, it is better to workout often but not too hard, than to end up visiting the physiotherapist. Above all, listen to your body – if it hurts, stop before it breaks!

Find out more about training for a half marathon at www.erunningweightloss.com/halfmarathontraining

Half Marathon Training Diet Tips

A half marathon training diet plan should consist of foods that your stomach is able to digest.  It’s best to avoid some food—like fatty meats—to avoid upset tummies. But, fortunately, nature also provides foods that can ease our digestion. Here’s a guide to foods that will keep your system running smoothly.

Half Marathon Training Diet Tips

Bananas

Banana are rich in energy and they restore electrolytes and potassium that may be lost due to sweating when training. This fruit also has lots of fiber to aid digestion.

Yogurt

I drink half a litre of yoghurt before my training work outs. Rich in energy and essential amino acids. You have trillions of bacteria in your gut that help you digest food, and yogurt contains some types of these healthy bacteria. Yogurt has bacteria, which replenishes the normal flora within the gastrointestinal tract so it’s healthy.

Lean Meat & Fish

If you’re going to eat meat, go for chicken, fish, and other lean meats—they’ll go down a lot easier than a juicy steak. This diet provide protein that you need to repair your body. During intense half marathon training your body gets tears and knocks. Eating protein helps t repair the body.

Whole Grains

Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion. Fiber also can help you feel full and lower cholesterol, but it can cause bloating, gas, and other problems in people who quickly ramp up their intake—it’s better to take it slow when consuming more. Don’t over indulge just before a race or a long run.

Bon Appetite!

Run Faster By Running Less

The goal of every runner is to run faster, the conventional advise on how to achieve that is clock hundreds of miles per week. A new breed of running coach is challenging that by saying you can run faster by running less.

According to Peter Lavelle, a certified personal trainer and co-founder of Boston-based Ultimate Bootcamp, runners should not run every other day. He talks of mixing up things:

Taking Active Rest Days During Marathon Training.

Some marathoners get by on just one long run and another shorter run per week, he said, by mixing in other workouts like swimming, circuit training with weights, spinning, or, heck, even Zumba. “It’s good to mix it up,” said Lavelle. “Cross training leads to less injury and lets you work out harder between runs by working different muscle groups.” This, in theory, can help runners cut minutes from their marathon times. From Boston Globe article.

Lavelle, claims his Boston Marathon time decreased from 3:53 down to 3:29 after began running less. He operates a boot camp which in addition to running, consist of jumping rope, step-ups on park benches, stair-climbing at T-stations, lunges, squats, push-ups and other exercises straight from military basic training.

Remember, Rest is just as vital as running when it comes to increasing marathon performance.

Make sure to check our Peter Levelle marathon training blog.

Half Marathon Training Iphone Apps

If you cant get a half marathon training coach you can rely of an Iphone Apps to work as your virtual coach. Two Half marathon training Iphone Apps that work as your virtual coach are Half Marathon training App by Deltaworks and popular walkjogrun App.

Half Marathon Training Iphone App by Deltaworks

The App has a 12 weeks half marathon training plan. Workout 6 days per week, Each plan includes detailed training steps,Different tags mark different plan statuses.

Walkjogrun half marathon training Iphone App

The  walkjogrun App has a 14 week half marathon training schedule. It has plans for different class of runners, beginners, moderate and experienced runners. If you dont exercise it has a plan on how to train to walk the distance.

The half marathon training App was created by Coach Jenny Hadfield, columnist with RunnersWorld.com and Women’s Running Magazine.

Half Marathon Training Weekly Mileage

When it comes to the question of how many miles / kilometres should you run per week as you train for half marathon it depends on your goals. A runner aiming for a fast finish will need to run more weekly miles / Kms than a runner who is just aiming to finish.

Weekly Mileage for a Strong Finish

The rule of thumbs is a base mileage of 25-30 miles a week will be more than enough to prepare for a half marathon. There is no scientific evidence has to why 25-30 miles is the ideal but this is the distance committed runners run in a week.

Half Marathon Training Miles Per Week

Once a week, include a longer run of 6-8 miles or 14 Kms – 16 Kms. You can also experiment with shorter races, such as the 10k or the 10 miler. Participating in these races will give you an idea of how to pace yourself through the half marathon.

Books for Half Marathon Training

There are many half marathon training books, to save you time, we have done a review of three best selling books for half marathon training at Amazon.

Best selling Amazon books for half marathon training

Absolute Beginner’s Guide to Half Marathon Training

Absolute Beginner’s Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand introduction to the world of running half-marathon, or shorter, race. Endorsed by the National Institute for Fitness and Sport, this book is packed with illustrations, notes on how to stay motivated and tips on how to train without pain. It will guide you through your marathon-training program and show you how to find the appropriate clothing and shoes, prevent and treat injuries and warm-up before running.

To buy the book from Amazon follow the link below :

Absolute Beginner’s Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race

Half Marathon ; You Can Do It by Jeff Galloway

This book for half marathon training is quick & easy with lots of color & specific tips. It’s particularly good if you feel like you’re too old or out of shape to run a half-marathon.

To buy this half marathon training book from Amazon follow the link below:
Half-Marathon: You Can Do It

Beginner Half Marathon Trainer by Jon Ackland

This book for half marathon training shows you how to run your best time without injury or time-intensive training. It teaches you how to: Mentally prepare, Train smarter, Improve speed and endurance, Properly nourish your body, Pace your self.

To buy this book go to Amazon at: Beginner’s Half-Marathon Trainer: The 14-Week Program to Completing a Half-Marathon in Your Best Time

Half Marathon Training Program For Beginners

All indications are more and more runners are opting to run half marathon instead of the the big brother “Full Marathon” The main reason for this is training for and running a full marathon is just a killer!

Online Half Marathon training programs

There are many half marathon training guides online. You can choose from one of the following guides.

Basic half marathon training schedule for beginners.

This program has been written by Christine Luff. They even provide a free Email training guide.

Runners World Ultimate Half Marathon Training Guide.

This half marathon training guide has been developed by runners world magazine.

Half Marathon training for beginners

This guide has been developed by fitness magazine.

Jeff Galloway Half Marathon Training for All Levels

Jeff Galloway is the brain child of walk run marathon strategy. He has written numerous books on half marathon running.

Beginner Half Marathon Training.

This program is from cool running website.

Lots of company in half marathon courses

According to Running USA, the 13.1 mile half-marathon is the fastest-growing distance in the sport. In 2007, there were over 500 half-marathon events and an estimated 650,000 finishers; a 10 percent increase from 2006. It was the second year in a row that the number of finishers and events increased by 10 percent and the fifth consecutive year that the distance has registered significant growth.

My Top Five Long Beach Running Clubs

If you are a runner and you have just moved to Long Beach, California you can find like minded runners from one of the following running clubs based in Long Beach area.These clubs offer help for runners wishing to participate in 5K, 10k, half marathon, marathon, ultramarathon, walking events.

A Running Experience club.

AREC provides a safe and fun environment for athletes of all ages and abilities, from beginners just wanting to get into the game and learn… to veteran runners looking to improve and find training partners.

Long Beach Road Runners.

Become part of the healthy Long Beach lifestyle!Save on running shoes because members get ten percent discount on running shoes at Runner’s Edge Running Store in Farmingdale.

Long Beach Sprinters

If you have kids who love to run then this club might be what you need. They target mainly youth.

Shoreline Frontrunners Long Beach.

Provide a comfortable running environment for GLBT community and their friends. Runners and walkers of all abilities are welcome.

Sole Runners

Club motto is seeking out life experiences. They are a marathon/half marathon training program using Yoga & the ChiRunning techniques.

Other long Beach running clubs

Beach Track Club Long Beach

Download Free Half Marathon Training Program

If you are training for your a half marathon or 21K you can benefit from following a half marathon training program for developed by an Australian endurance coach. Ben Wesby

The 12 week program contains training tips and ideas for half marathon training. It covers the following areas :-

1. Long runs for half marathon

2. Interval training for half marathon

3. Strength sessions for half marathon

4. Speed work for half marathon

5. Improving your lung capacity

You can download the detailed PDF report at half marathon training program site.