In May 2019 I was a couch potato (when it came to running), and in August 2019 I completed my first half marathon. Here’s how:
- I followed a strict plan
- I ate more carbs and protein
- I gave it my all
- I ran at a comfortable pace
When you are training, you have to keep in mind that you probably won’t be running 7:00 minute miles for the actual race. Especially if you are coming from having no running experience. You also have to keep in mind that you will have to maintain a pace for 13.1 miles.
When looking for a plan, there are so many out there. They range in: workout type, workout frequency, training length, etc. It can be overwhelming. If you are starting out with little – no running experience, I recommend choosing one that is at least 3 months long. You might be thinking “three months?!” and yes, 3 months. It takes a long time to build up endurance for 13.1 miles. Here is the one that I used.
I had to edit it a little to make it fit my needs. I followed this plan pretty strictly except I moved everything back one day because my race was on a Saturday instead of a Sunday, like on the website. I did this so my long runs were on Saturday’s (because my race was on a Saturday) so my body was used to running for a long period of time on this day every week.
For the days where I didn’t run, I took 2/4 days for rest, where I did not do any strenuous activity. The other 2 days, I did either HIIT or weight training. I also swam on occasion. Here are a few helpful links for these days:
https://www.runnersworld.com/training/a20865330/weight-training-for-runners/
You can also search for “workouts for runners” and a ton will come up. Remember to pick the one that’s right for you! I was careful to strategically place my weight training sessions on a day where I was resting the day after, because I knew I would be sore. So, that’s something to think about.
My experience with working out prior to training: I was moderately active and worked out 3-4 times a week. I was in softball and other sports throughout my life, so I was in decent shape (or so I thought). If you do not have this prior experience, I recommend doing a “pre” training, to prep your body for training. For this, I would do the Week 1+2 from the training and repeat them 2 times (for a total of 4 weeks of “pre” training).
During my training, I did have days where I just wasn’t feeling it. The best advice for these days is to know your body. If you know that there’s no way you can do it, then do not push yourself too hard. When I had these days, I would go out and try it. For example, on the 7 miles hill day, I was not feeling well that morning. However, I went out and tried it. By mile 2, I knew I needed to turn around and I did. I also walked about a mile of the 4 miles total. The point is that some days you might not be able to do it, and that’s okay! The days where it is most important to do your best is on your “long run” days, especially when you start getting into 9-10 miles.
To fuel my workouts, the foods I ate were:
- Eggs
- Pasta
- Chicken
- Potatoes
- Belvita
- Pretzels
- Fruit
- Vegetables
I was taking in about 500-1,000 more calories than before, but this is normal. Again, go with what your body is telling you. Finding foods that fuel you and make you feel strong during runs is very important. It makes your training easier if you find these foods earlier on.
I am someone that needs food and water when I run. During my runs, I would take a combination of Belvita, pretzels, and/or gatorade chews. I would carry them in a running fanny pack. I also took gatorade and water, which I held in my hands. The best way is to start trying this early on in your runs. Try different foods and combinations of gatorade and water with them. Some people cannot tolerate food or drink when they are running, so determine what’s best for you.
During my training, I kept around a 11:30-12:00 pace. My goal was to keep that pace for the race (or faster), and I did. Finding a pace early in your training and trying to keep it is essential for muscle memory. Obviously on my shorter days (2-3 miles) I would run faster, but on your “long run” days, try to keep a steady pace. I used my fitbit tracker to log miles and paces and it ended up being fairly accurate to the mile markers on race day, although it was slightly shorter than the actual race (when it’s 13.1 miles though, does 1 extra mile really matter?).
Other tips:
- Do not try anything new close to or on race day (diet, form, etc)
- STRETCH
- Hydrate before and after runs
- Only do what is comfortable for your body
- Be cautious about weather / heat index
- Decide whether you want to listen to music or not early on
- Being nervous is good!
Thanks for reading!
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