Tag Archives: Mileage

Half Marathon Endurance Tips

In order to build endurance to complete a half marathon comfortably you need to work on your aerobic fitness, mental stamina and physical fitness.

Half Marathon Endurance Tip 1 : Mileage

The way to go about those three is doing enough mileage. Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. If 120 km sounds too much, start small, aim at 20 km then 30, 40, 50 km like that.

Half Marathon Endurance Tip 2 : Long Run

Once per week you should run a long run. The distance should be anything from 15 km to 20 km. The long run is done at slow steady pace, just go out thee and have fun at your own pace. The long is critical to your half marathon performance as it provides you with the aerobic fitness.

Half Marathon Endurance Tip 3 : Speed Work

Speed work is about trying to push your body beyond its limits. It helps in improving running efficiency. Ideally these sessions should be done on a track or flat grass oval.  It about running at a fast pace.

Half Marathon Endurance Tip 4 : Diet

Remember to fuel your body. Eat healthy foods and make sure you eat enough. Have a small meal before going out for a run.

Half Marathon Endurance Tip 5 : Water

Stay hydrated. Lack of water is one of the main cause of fatigue

Half Marathon Endurance Tip 6 : Rest

Rest is very important in any training program. Rest allows your body to recover from fatigue and minor injuries. The body regenerates during rest. It is also important to reduce your training days before a race.

Tips to Finishing or Completing a Marathon

The secret to finishing or completing a marathon is mileage. Go out there and clock as many miles or kilometres per week. The mileage should be logged for a continuous period of at least 3 months.

Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. Some log even more, and I am not talking about elites either, just your average Joe who can run marathons in less than three hours.

Unfortunately, we cannot just adapt that theory and start running 100 plus miles a week. You can start small say 20km then progress from 20km to 35, 50, 60, 70 km etc.

So, if you have been asking how do I complete a marathon? Go out and log those miles!

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.

Healthy Weekly Mileage : How Much To Run Per Week?

Every amateur runner is ever seeking the answer to how many miles he should run per week. The answer to that question depend a lot on sex, age, years of training and a runners tolerance to pain.

The best answer I found was from a physical therapist and biomechanist Irene Davis, Ph.D., from the University of Delaware’s Running Injury Clinic. This was her take on the question when asked in a runners world article.10 laws of injury prevention.

“Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured.” Various studies have identified injury-thresholds at 11, 25, and 40 miles per week.

To know how many miles you should run per week, just clock the miles and the level at which you start experiencing injury, thats your level. Your threshold is waiting for you to discover it!

Running Similar To Drug Addiction

Some times last month I read an interesting essay by a Malaysian runner The Running Addiction

The following is the post from his blog. If you have time I recommend you visit his site to read more interesting running stories.

“According to the DSMV, a person must exhibit three of the following five criteria in order to be dependent on a substance: tolerance, withdrawal, unsuccessful efforts to cut down intake of the substance, interference with social, occupational, or recreation activities, and continuation of the substance despite recognition that doing so has caused physical or psychological problems.

Let’s consider running as the “substance”. A distance runner will meet all five criteria:

1) Tolerance – over time a runner must run more (or faster) to produce the same physical effects

2) Withdrawal – a runner becomes VERY grumpy when he has to take some time off

3) Unsuccessful efforts to cut down intake of the substance – a runner who has been advised to cut down his mileage will rarely do so. He must run. He hates the taper.

4) Interferes with social, occupational, or recreational activities – the run becomes one of the number one priorities of the day. And because of the lifestyle choices that accompany running certain recreational activities, such as getting loaded the night before a big run, are not possible.

5) Continuation of the substance despite recognition that doing so has caused physical or psychological problems – a broken bone is the only injury that will stop a runner from running.

Moreover, running satisfies common features of addiction

1)Positive reinforcement – a runner is happy after a run

2)Negative reinforcement – running is a release from ALL PROBLEMS

3)Craving – if a runner is watching other people run, he will want to run
In class it was proposed that whether or not something is considerepostd addicting depends on whether society considers the substance as good or as bad. Drugs are bad so you can be addicted to them. Lobster is not bad, so if you must eat lobster every day it is not an addiction. I don’t buy this good/bad thing. Firstly, I think the lobster example wasn’t that great. I don’t think lobster is addicting, but not because it is considered “good” but because it doesn’t meet the above addiction or dependence criteria. Running is something “good” that does satisfy the above criteria and therefore in my mind it is an addiction.

Thus addiction is not necessarily evil. Of course running would be considered a positive addiction due to the tremendous health benefits, and positive self-esteem. One of the coolest things about running is that everyone can do it.

“If you were dropped on your head as a baby, running is your sport”

And unlike most sports, running truly is about competition with the self with success being measured by to what degree the distance runner enjoys what he is doing and to what degree he is striving to do his best.

As a final note, I would like to say that there is potential for a positive addiction to turn into a negative one, due to the fact that anything addicting has the potential to be all-consuming. The high incidence of disordered eating among women distance runner is a reflection of the desire to run faster, and run longer, as are incidences of overtraining and burnout.”

Chicago Marathon Places Still Open

Many runners who want to run the Chicago marathon may think it’s too late, but the good news is they can still sign up and help a great cause at the same time.

The American Cancer Society Charity Runner program has coveted spots available for the sold-out 2009 Chicago Marathon and is seeking dedicated athletes to race for the fight against cancer.

Visit: www.charityrunner.org to register for the 2009 Chicago Marathon and learn more about the Charity Runner team.

Additionally, to get daily health and running tips you may consider connecting with the fellow runners on: –
?    Twitter.com/ACS_ChiRunner
?    Facebook.com
?    YouTube.com

One running tip from runners world.

“As you build your mileage base in the first month, make sure you’re getting a balanced diet of fruits, vegetables, protein, and whole grains; eliminate most of the junk.” – Runner’s World

Training Plan: StanChart Marathon 2009

Am starting my training for 2009  Stanchart Nairobi marathon. I have had a seven months rest from serious running. During that time I learn’t how to swim.

My running goal this year is to finish the 2009 stanchart marathon in a time of around 2.45. My personal best is 2.56. I will be a smiling runner if I can be able to shelve 10 more minutes from my PB.

Am confident I can run faster. At the finish line of 2008 Stanchart marathon my legs felt strong, no fatigue & no cramps. I had this feeling that I could still keep running another 10k.

Taking My Running To the Next level

This year I will build on the strength of my three years of marathon running. I believe my body is now physically strong and it can cope  with stress of more weekly miles and faster running.

Advantages of many months of training

To reach to my goal am dedicating 5 months of serious training. More training time means, no over training, more rest and fewer running injuries. If I suffer the unfortunate injury at least I will have enough time to recover.

In the month of June I will focus on cardiovascular fitness. I will do this by  accumulating as many miles I can at a slow pace. I will also assessing my physical condition to see whether I might be carrying a running injury that I might not be aware of.

In July, that is when I will start on speed work. Am yet to decide on my actual mileage and exact tactics so keep reading as I will keep posting my plans and progress.

The Week Before the Marathon

After marathon training for months, you should spend the last week taking it easy. I spend the last week drinking plenty of water, eating a diet rich in carbohydrates and keeping my body in form by stretching and doing light jogging.

Paula Radcliffe Training Tips One week before a marathon.

Paula Radcliffe  holds four of the five fastest times ever run by a woman over the 26.2-mile distance. A tip from her comes with a “pay attention” pedigree.

Paula shared the following simple tips on BBC website, a week before 2008 London Marathon.

  1. You should have cut down your mileage by now but it is always worth throwing in a little bit of speed work in your final week.
  2. Stay hydrated and get plenty of rest.
  3. Make sure you have run in the gear you want to wear in the race.
  4. Watch out for germ areas – catch a cold now and you could kiss the marathon goodbye
  5. Don’t forget the Vaseline!

Some of the germ areas Radcliffe treats with care are supermarket trolleys and believe it or not, baby Isla!

“Since having Isla (last January), I’ve learned the importance of keeping guard against germs. Babies pick up everything going,” Radcliffe told BBC Sport.

Read the rest of the Radcliffe Interview on  BBC sports.