How to Train For Your First Half Marathon
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How I Desided to Train for a Marathon!
So you want to run a marathon or a half marathon do you? That is a noble ambition and one that millions of use have each year. But where do we start? How do I get ready to run a 26.2 or 13.1 miles? Is it just a dream or can it be reality? I do not run now, how can I expect to run that long of a distance? Well the key is TRAINING! Selecting the right training program for you and your schedule is key to finishing that 26.2 or 13.1 trek! But how do I find the right program for me?
I decided to train for a marathon because I have never been able to run in my life before. I have lost 117 pounds after Weight Loss Surgery one and a half years ago. I now have a new body and outlook on life. I have more energy than I have ever had in my life. So I am putting that energy to use by training for a Marathon.
I have been training for 12 weeks now and am up to 30 miles a week of running and one day of cross training. My cross training is usually 10 - 20 miles of cycling. The biggest obstacle is that I can not get enough nutrition in with my new little stomach. I have to be really careful to hydrate and eat well as I do not absorb water and nutrients as well as I used to.
I decided to train for a marathon because I have never been able to run in my life before. I have lost 117 pounds after Weight Loss Surgery one and a half years ago. I now have a new body and outlook on life. I have more energy than I have ever had in my life. So I am putting that energy to use by training for a Marathon.
I have been training for 12 weeks now and am up to 30 miles a week of running and one day of cross training. My cross training is usually 10 - 20 miles of cycling. The biggest obstacle is that I can not get enough nutrition in with my new little stomach. I have to be really careful to hydrate and eat well as I do not absorb water and nutrients as well as I used to.
3 things you should know about Marathon Training
1. Understand your time commitments each week. Choose a training program that fits into your schedule.
2. Know your physical limitations and strengths. Choose a program that is at the correct level for you. If you have never run before, start with a program that includes walking and running. If you have run but not many miles choose a program that starts with low miles and works up gradually to the high weekly miles needed to endure the marathon race.
3. Plan well in advance of the race you plan to run. You should allow yourself at least 6 months of training before you attempt to run 26.2 miles or at least 4 months before running 13.1 miles. Your body needs time to gradually work up to running long distances. Be sure the program you choose does not increase its weekly millage more than 10% per week. Follow the program, if it says to rest then rest. You need these rest days to repair your muscles from the stress you are putting them through by running long distances. If you follow a good program and not rush into the high miles, you will most likely run with little or no pain and enjoy the process!
2. Know your physical limitations and strengths. Choose a program that is at the correct level for you. If you have never run before, start with a program that includes walking and running. If you have run but not many miles choose a program that starts with low miles and works up gradually to the high weekly miles needed to endure the marathon race.
3. Plan well in advance of the race you plan to run. You should allow yourself at least 6 months of training before you attempt to run 26.2 miles or at least 4 months before running 13.1 miles. Your body needs time to gradually work up to running long distances. Be sure the program you choose does not increase its weekly millage more than 10% per week. Follow the program, if it says to rest then rest. You need these rest days to repair your muscles from the stress you are putting them through by running long distances. If you follow a good program and not rush into the high miles, you will most likely run with little or no pain and enjoy the process!
How Important are Your Running Shoes?
Running Shoes are THE Most Important Piece of Equipment to a Runner!
I did not really believe all of the books and websites when they said to be sure to get a good pair of shoes before you begin training for a marathon. But I did go to my local running store and was fitted for a new pair of running shoes. So shoes in hand (or on foot) I set out to do my first training run. Wow, no pain at all in the feet, joints or muscles! Amazing. Well that first run was only a 2 mile run/walk!
I am now running 35 miles a week, my short runs are 7 miles with my long runs between 14 and 20 miles! That original pair of shoes has been replaced several times. They were great for short (3 mile or less) runs, but once I got into the long miles, my feet would swell and the shoes became too tight. My toe nails became black and fell off, the top of my foot hurt so bad it brought me to tears!
The moral of the story? Get a good fit, and do not be afraid to change shoes and your miles increase. If you shop at a reputable running store, they will usually offer a 60 day return on running shoes, giving you plenty of time to figure out if they are good for you or not. My latest shoes are a size larger and very wide in the toe! Do not be afraid to try several models to shoes before you find the right one!
I am now running 35 miles a week, my short runs are 7 miles with my long runs between 14 and 20 miles! That original pair of shoes has been replaced several times. They were great for short (3 mile or less) runs, but once I got into the long miles, my feet would swell and the shoes became too tight. My toe nails became black and fell off, the top of my foot hurt so bad it brought me to tears!
The moral of the story? Get a good fit, and do not be afraid to change shoes and your miles increase. If you shop at a reputable running store, they will usually offer a 60 day return on running shoes, giving you plenty of time to figure out if they are good for you or not. My latest shoes are a size larger and very wide in the toe! Do not be afraid to try several models to shoes before you find the right one!
Items of interest on Amazon
Try reading some of these books to help find the right training program and learn about what to expect as you train and run your first marathon or half marathon!
Reader Feedback
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stevewdewitt
Nov 8, 2011 @ 6:28 pm | delete
- Running shoes were the best I investment I have made. Great lens!
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JenboNet
Oct 6, 2011 @ 8:33 am | delete
- Thank goodness I had the running shoes advice before training - best piece of information for anyone running! My story might interest you: http://www.squidoo.com/a-beginners-guide-to-personal-training
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herculeafitness
Jul 17, 2011 @ 5:08 pm | delete
- Running a half marathon is on my no-regrets list. I enjoyed the information you shared, especially regarding running shoes. Looking forward to participating in one soon.
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herculeafitness
Jul 17, 2011 @ 5:08 pm | delete
- Running a half marathon is on my no-regrets list. I enjoyed the information you shared, especially regarding running shoes. Looking forward to participating in one soon.
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Grandmaster3 Jul 8, 2011 @ 3:14 pm | delete
- This lense is right in my area of expertise, and it seems like you were right on with your information! When you get a chance, send me a message and we can share running tips!
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Ramkitten
May 27, 2011 @ 9:00 pm | delete
- That's great about your weight loss! And your running as well. I ran my first half-marathon in January, 2008, after not running for about 20 years. (Well, I'd trained for about four months.) Then I ran a full marathon in April of that year. Ran a few times after that, then stopped again until summer, 2010. January, 2011, I ran another half-marathon and have more halves on the calendar. I don't know how long I'll keep doing the big races, but I'm definitely not giving up running again.
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meetmarkmakeup
Mar 14, 2011 @ 8:56 pm | delete
- Something I always wanted to try! Nice lens!
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DanMoriarity Dec 5, 2010 @ 5:00 pm | delete
- The biggest key to running a half marathon is consistent training. Shoes and diet can help a little, but the big key is getting out there and training as much as you can without getting injured or burnt out.
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flaminglacer
Nov 30, 2010 @ 5:48 am | delete
- I did the full marathon Moonwalk after Cancer surgery and it was a great experience. Key thing for me was good shoes and keep to the training program. My first pair of training shoes are all worn out but I still keep them - nostalgia
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gtalan
Nov 22, 2010 @ 7:39 am | delete
- I knew that good shoes were important, but I didn't realize the consequences could be so severe.
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Links
Other Great Articles about Running!
- First Marathon The Night Before
- Great article on how to prepare for your first big race!
by frannyprunner
frannyprunner
"I Run therefore I am a Runner!" I began my running career just 16 short weeks ago! I am in love with the sport and have already run one half maratho... more »
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