Marathon Training - Seven Running Tips That Help You Cross The Finish
Looking for some
beginner half marathon training tips?
Then look no more.
This is where you will find the
marathon training information you are looking for.
Even for complete
beginners it is possible to finish a half marathon.
However, what is important that you take time and
don't push yourself
towards injury or burn out.
The Beginner Half Marathon
Training Page in One Simple Picture
Beginner Half Marathon Training Tip #1 - Take
When preparing for a half marathon
you will want to
take your time to get there. There are beginner running training
schedules available that will get you to a half marathon with only twelve
weeks of training. I don't think that is quite enough.
You need more than that. I'd advise you to break
your training down in three parts, each
consisting of three months. In the first three months,
aim to get to running 30 minutes non-stop.
In the second three months, aim at getting to 10k.
And in the last three months,
make the final leap towards running a half marathon.
This is taking things a bit more slowly than many
programs you will
find on the internet, but you have got better chances of preventing
frustration and injury.
And do I have suggestions in mind for how to get
to 30 minutes, 10k and the half marathon in those three month periods?
Hmm,well, yes I do... :)
Here it is:
Running Program 3 - From 0 to 30 minutes of
non-stop running in 12 weeks
Running Program - From 30 minutes to 10k in 12 weeks
Marathon Running Program - From 10k to Half
Marathon in 12 weeks
Beginner Half Marathon Training Tip #2 - How to
Begin In the Beginning...
When starting to run you will probably not be able
to cover large distances.
Just focus on getting out there three
times a week and do walk-runs.
workouts in which you combine walking with running.
They are really useful.
Because of the walking breaks these workouts
allow you to run further than you'd be able to do otherwise.
Build up your running slowly.
And reduce the walking breaks slowly.
Before you know it you will be running for longer
and longer. Consistency and patience are key.
Beginner Half Marathon Training Tip #3 - What
As a beginning runner,
you don't need to do speed training or interval
workouts. You need to work on building your endurance.
That's much more important than speed. Intervals
are very strenuous
and give you a much higher risk of injury.
So avoid them. Just focus on logging
miles and being able to make it further and further.
Now, I know that some people will not agree with me here. They have
looked into CrossFit, high intensity interval training (HIIT) etc and
are of the opinion that interval training is better.
Let's just make clear that this is just
another opinion. More research needs to be done on the
long-term benefits of HIIT. I can agree that in the short-term interval
training can help you get fitter, the question is though if it will
make you healthier...?
Also see the running
for fitness page which explores the differences
between running for fitness and running for health in greater detail.
Beginner Half Marathon Training Tip #4 - Cross
Cross-training is a
topic of much debate in the running community.
I advise you to incorporate some cross training
into your training
It gives your lower legs
and feet a rest of pounding the
pavement constantly, while still
keeping you active.
Good examples of cross training are bike
riding, swimming, yoga,
pilates or weight lifting.
Also see the cross
training for runners
page which talks about the benefits of cross training in more detail.
Half Marathon Training Tip #5 - How
Often Do You Run?
Most of us see good improvements when we run at least three times per week.
And I would really advise you to stick to that.
Three or four times per
week is plenty for the recreational runner.
When you want to do more training, I'd really
advocate throwing in some cross-training.
Why? Well, did you know that in any given year, about 80-90% of runners have to
take time of running due to injury troubles? Many of us
just push through and are very bad listeners to our body.
So, as you are starting to learn how to run, in
those first six months of training when you are building up to running
10k I'd advise you to run at least three
per week. In the final three months
of training, I'd push it up to four times per week.
half marathon is a respectable distance. It warrants a bit of extra
running training. And when you have got a solid base of
six months of running three times per week, then adding another run in
is not going to be too strenuous for most of us.
When only running three times per week in that
final trimester, make sure you compensate by doing more cross training!
Half Marathon Training Tip #6 - Pick Short-Term Goals for Motivation?
Working towards a race that is nine months away
can be tough. You may find yourself losing motivation or not seeing the
need for a training session when your race is so far away.
That's why it would be good if you'd pick some short-term goals.
Sign up for a 5k race that is three months away. Find a 10k race that
is six months away. Then start focusing on your half marathon.
Believe me, it will have an influence on you when
you are tired and grumpy and don't really want to do exercise!
And getting some
race experience is really useful
as well. You'll know what it feels like to run a race. To
way too fast. To deal with many people around you. Etc. Lots of
advantages. So do it!
Half Marathon Training Tip #7 - About Running Gear
As a beginning runner, you don't need all the
bells and whistles to start off. Some running shoes, socks, shorts or
tights and shirt is really all you need.
As you progress through the months, and as your
budget permits, it is useful to look into some of these "bells and
whistles", I'll highlight a few for you:
- A really handy tool to have, pretty
much immediately, is the Gymboss interval timer. It just
makes run/walks and interval training so much easier. And you can use
it for cross-training workouts as well. I do all kinds of different
circuits with my Gymboss (e.g. 1 min push-ups, 15 sec rest, 1 min
squats, 15 sec rest, 1 min crunches, 15 sec rest, 1 min skipping rope,
15 sec rest, etc).
- A bit further down the track, a GPS running watch is a really useful
tool to have. Just being able to keep track of your speed early in a
race is so, so important. 99.9% of runners have difficulty containing
themselves at the start of a race. So many races get destroyed by
simply going out way too fast, then struggling through the second part
of the race. Don't let it happen to you!
I'd say that that's about it. For starters. Have a
further look on this website and follow some of the links above for
summary, beginner half
marathon training is not
All you need is persistence, consistency and a
type of approach is sure to get
you to the finish line with a smile on
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