It’s Friday and that means Fitness Friday and one more day closer to half marathon #7 of 12 in 2012 and my goal race! In 4 weeks I will be running the Air Force Half Marathon with a goal of sub-2 hours.
Some days I get butterflies in my stomach and think “I’ve got this”. Other days, I think “yikes!”
I’ve been thinking about how my training has changed (or stayed the same) over the years. What worked and what didn’t. This is the “what worked”…
Top 10 Half Marathon Training Tips [From Personal Experience]
- Safety First (This could be a whole post by itself) – Don’t run alone at when it’s dark. Don’t run in isolated areas. Let someone know your route. Carry ID.
- Be Consistent – Consistent training builds a strong foundation and is a key to success. If you routinely miss training runs along the way you’ll increase your likelihood of injury. That said, it is even more important to listen to your body and adjusting training accordingly.
- Know Your Pace – A key component to many plans is race pace training. You can estimate a realistic pace by multiplying your 5k pace by 1.1 or 1.5 using the more conservative estimate if this is your first half marathon. Or calculate your pace using an online pace calculator. There are a lot to choose from. I use the McMillan Running Calculator.
- A Need for Speed – Add speed work to your training but not before you establish a good mileage base.
- Recover – Include rest in your training. Rest also allows the body to replenish energy stores and repair damaged tissues and helps prevent over training (I learned that the hard way).
- Have a Goal – Establish realistic and achievable performance goals as well as outcome goals. Maybe it’s to finish. Maybe it’s a time. Either way have a goal to work toward to help keep you motivated for your training runs.
- Have a Plan and Follow It – Train smart. If this is your first half marathon follow a beginners training plan. Check the specific plan for guidelines regarding what fitness level is recommended, i.e. you should be able to run up to five miles and have at least 9 months of running experience.There are so many books, magazines and online resources for training plans. Use them. Let the experts help you train smart.
- Cross Train – Cross training gives your body a rest from the high impact of running, gives your body a chance to work different muscles, helps prevent injury and improves athletic performance.
- Run With a Friend or Join A Run Club – Not necessarily for every run but at least for some of the long runs.
- Enjoy the Run!
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