10/29/09
Tips For a Great Half Marathon
This is how much I love my running homies. Below are my best tips to successfully run 13.1. Actually, the advice will work for any middle distance if you tweak the mile increments accordingly.
Here is ten years of running expertise bulleted in Microsoft Word, just for YOU. Drum roll…
- No need to go crazy on mileage. A person can run a great half with a solid 6-8 mile base (Meaning you run those distances 2-3 times a week for a few months.) DO NOT train over ten miles before the race.
- Throw in a once a week 10 miler three or four times starting six weeks out. Leave the last two weeks for tapering back down to 6 or 8.
- Leave yourself a few days off before race day.
- Replace your running shoes after you accumulate the recommended maximum. Don’t wait for your body to tell you your shoes are done.
- This is my SILVER tip: On race day, stop at every water stop (after the 3-4 mile mark) and drink both a little cup of water and a little cup of powerade. (Even if you aren’t thirsty.) This will keep your body hydrated and your electrolytes adequate.
- This is my GOLD tip: Eat a couple of packs of Clif Shot Bloks (black cherry is my fav) and you will feel like you got fresh legs halfway through!!! I eat 3-6 blocks (while running) starting at 6 miles, and then 3-6 blocks around ten miles. Train with them first so you are used to eating and running.
Now you will all go out and beat my PR this season. And I will be immensely satisfied, cuz I do love you so.
What are your best tips?
Tags: Running
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Distance runners frequently get “dead legs” after running the same distance every week for a couple of months. That is a good sign that it is time to throw a little speed into your work out. After a long run trying sprinting the length of your block 4 times. It will help fine tune a second set of muscles and get you past your “dead legs.”
My race day gear always includes body glide. It will prevent chaffing.
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After reading your advice, I wanna know your PR.
Yes, it’s that whole getting beat by a girl thing. Testosterone makes us this way
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Love your advice girl! One of the greatest tips is to stop at every water station. I did that, and it made me feel great!
I’ve never tried the Clif Shot Bloks, but I used the Jelly Belly energy beans and they did great for me! I have tried to use the energy gels and they make me sick, so I did the Jelly Bellies.
And, on my off days or light days I run on the elliptical…still get cardio in, but easy on the legs!
I sooo need to start training for the Cowtown!
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Wouldn’t I love to be getting those kinds of distances in on a weekly basis!!! It’s hard just to squeeze in a few runs a week these days! Still running though (doesn’t help that my running partner has been having health issues!!)
I digress… just wanted to let you know that I FINALLY updated your link on your blog posts on the http://www.deepermoments.ca blog.
Let me know if you have anything else you’d like to post there
I’ve been slacking in the blog world… tough to juggle it all now that I’m back at work! Coping though!
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Hills…if you care even a teensy little bit about getting faster…run hills. And strength training!
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