Training For A Half Marathon Next Year

[MadManMike]

I used to run when I was 14, to about 17, doing what they call a "fun run" in Hastings. It's basically a run along the seafront for 13-17 year olds, held the day before the adult half marathon. I used to be OK at it, I could run the whole thing and just get a little burn in the legs at the end.

Now, at 25, I can't even run half of it without getting out of breath - I can walk all day, ride all day and that but when it comes to running I get out of breath really quickly. Why is that? What's the best way to improve on it?

The half marathon is in March or April next year I think and I want to be able to do it. I've promised my brother I'll do it with him next year and also bet some guy £20 I'd do it haha (Nobody thinks I will!)

So, any tips?

[NVWOCI WVS]

So, any tips?

Yeah. Don't do it.

[Fishy]

One foot in front of the other, wash, rinse, repeat. That should get the ball rolling.

[MadManMike]

Err, thanks.

Anyone else?

[Revolver]

Work your way up with training. Try running a bit and then walking a bit, and as you get fitter, walk less and run for longer, and then you can work on distances. You've got plenty of time if you start soon.

[shamus]

runners world website/forum = gold dust

also mapmyrun.com for checking your progress

and apart from that, training is the only way

also look to see if there is a 'hashing' group nearby there usually is and group encouragement is great fun

[MadManMike]

Awesome, cheers guys!

My bro is quite a hardcore runner so hopefully he'll be able to egg me on too

I was hoping someone would suggest a good forum so thanks for that!

[Matt Burrows]

Start small, build up slowly. Know your own limits and don't push too hard too soon. Go to a proper running shop (one with a treadmill and an expert who knows his stuff) where they can assess your stride and get shoes to suit you. Decent shoes can make the world of difference when your running regularly and help with preventing injuries. I went from barely being able to run for 10 minutes, to regularly doing about 8 miles in an hour. That took about 6-8 months of running twice a week, if your focused i'm sure you'll be able to complete the distance comfortably in 6 months

[MadManMike]

Start small, build up slowly. Know your own limits and don't push too hard too soon. Go to a proper running shop (one with a treadmill and an expert who knows his stuff) where they can assess your stride and get shoes to suit you. Decent shoes can make the world of difference when your running regularly and help with preventing injuries. I went from barely being able to run for 10 minutes, to regularly doing about 8 miles in an hour. That took about 6-8 months of running twice a week, if your focused i'm sure you'll be able to complete the distance comfortably in 6 months

Excellent, cheers!

So the whole out of breath thing, does that just improve over time?

My muscles are pretty good from walking / riding, it's just losing my breath that's the issue I think - I guess my lungs need building up or something.

[JD™]

Hit me up on MSN Mike, I'd like to think I'm the resident running nut

EDIT : In fact, just follow this and if you find it too easy then move up to a 1:25-1:50 schedule. http://www.runnersworld.co.uk/news/article.asp?UAN=99

It's a 10 week schedule, so you should just do a couple of weeks running a couple of times a week for 30 mins before hand to build up a bit of fitness.

Edited November 9, 2009 by JD™

[MadManMike]

Hit me up on MSN Mike, I'd like to think I'm the resident running nut

Cool, will be on later this evening mate, on my lunch break at work at the mo...

Cheers dude.

[1a2bcio8]

Depending on how motivated you are or concerned about injury, developing a good running style can make running a lot easier/safer/better. "Dr. Nicholas Romanov's Pose Method of Running" book is excellent for learning the best running style. It teaches you to utilize gravity for forward propulsion and run on the fronts of your feet, the latter of which makes a big difference to avoiding injury and also means you don't have to spend loads on expensive running trainers. I'd only advice this if you are motivated to do well or if you are at risk of injury.

Other than that, like Matt says, start small and build up. When you begin running and are doing shorter distances, at that point it's better to have an increase in frequency. So for the first couple of months, when you are running between 15-30 mins, do this perhaps 4-5 p/w. When you are achieving running times of more than this (and definitely running times above 1hr) you probably only want to run only upto 3 times p/w. Running is a stress on the body and needs good recovery time. Frequency is more important at the start when you are getting used to running and are doing short runs. Additionally, spend 3 weeks of every month increasing your time spent running by 10% each week but on the fourth week, have an easy week with runs about 50-60% of the time you did the previous weeks with reduced effort also. This allows you to recover and improve from the stress of the additional weeks of time increase. You might even want to swap a running session for a cycling or swimming session to maintain your cardio whilst giving your muscles rest. Recovery is very meaningful to overall fitness and avoidance of injury/illness. At this point, because you haven't run for a long time, endurance is what you want to develop. Most of your running should be at an easy pace and, apart from the very initial phase of getting used to running, should not really feel you leaving overly tired. You want to finished each run feeling like you could have easily continued. Always stop if you feel like it's killing you. It's important to take it easy so you can run at least 3 times a week. More runs is better than one mega run each week. When your run times start getting over say, 1hr 15-30mins and accomplishing that time is easy, it might be worth changing one of your weekly sessions to interval training and another to technique. Interval trainining can be performed where you spend say 3-5mins running at a faster than race pace and then have 1-2mins recovery time (running slowly) and then repeat. Do this form between 20-40 mins depending on fitness. Interval training is a powerful mechanism for improving fitness. Try giving interval training 2 days off rather than 1 because of the additional stress it causes on the body. Regarding technique, unless you want to spend time studying specific body movement techniques, just spent some time (30 mins perhaps) focusing on what your body is doing when you run and trying to stay as relaxed as possible. Regarding overall distance, you probably don't want to practice running for a time over 2 hours. The longer times you may find need more recovery. Listen to your body in this regard. Caring for your body and taking it slowly makes a lot of different in the long run to avoidance of injury and overall performance.

Other than that, make sure you get a healthy diet involving lots of lean protein, carbohydrates and vitimans and minerals. And try and get the portein and carbs as quickly after you've exercised (within 30mins) to maximise your recovery and improvement.

Edited November 9, 2009 by Ben Rowlands

[Christophe']

Everything ben said is pretyy bang on.

Never get to the point where youre realy hating it or dreading going out.

keep in mind its not a competition and the fact your out there at all means your getting fitter/healthier

Start small and if its hurting walk for a bit.

Within 3 weeks (depending on how fit/unfit you are you should be running continuously and enjoying it )

Hope it goes ok!

Oh and another tip I rememembered whilst eating tea was Time spent on your feet is good training for longer distances .

But obviously you wont be at that stage for a long time.

Edited November 9, 2009 by Christophe'