Nike Free TR Fit ASICS GEL-Nimbus thirteen Review


13.1 miles might seem impossible, especially if you've never attempted 1 mile before. It's okay, I've been there, and I'd like to help others accomplish this goal, too. It is absolutely possible to train to run a half marathon in as little as four months. The first two weeks are what I call "training preparation"; essentially, you train to start training. After that, all you need is some comfy running shoes, pavement, and commitment.

 

Pre-training training...

In my opinion, the hardest thing about training is starting. Especially if you've never run before; it's intimidating! The first two weeks require a huge amount of concentration. In these first two weeks, you should do 45-60 minutes of cardio a day. I absolutely love the elliptical machine because it helps get your heart rate up for that hour while not shocking your knees too much (save that for later, when you're in better shape!) You could also walk briskly with your pup, or even "jog." If you are confident running but are just a little out of shape, alternate jogging and walking. The key is getting used to constantly moving with an elevated heart rate for an hour EVERY DAY. No days off! These first two weeks are where you learn about commitment. This needs to be down packed before proceeding to the next stage. If you want to spend a little longer training for this half, take a whole month pre-training. I used the elliptical every day for 45 minutes, shed 12 pounds, and had all the energy in the world! A perfect way to enter the real marathon training.

 

Starting with time-based goals

Once your muscles are used to working and your heart is used to encountering high-intensity activity, you can start with running training. The best way to start is with time-based goals. This means, run every other day for 30 minutes, for one week. You may think you can't, but you can. You may hurt and hate and curse and spit. But you can. If you decide to walk, only walk for a maximum of 30 seconds and then get back, even if it's a super slow "jog".

 

 

Weaving in distance goals

For week four, you are ready for mile-based goals. Run 3 miles every other day. This will take you longer than 30 minutes, I'm guessing. If not, you may be running too fast too soon. Listen to your body, enjoy the process, and finish running those 3 miles in however many minutes you need.

For the following two months, you will be adding a half-mile to each distance-of-the-week. You'll keep running every OTHER day. The days in between help you heal and gain energy for the next run. Here's a layout of the whole training schedule:

Month 1

  • Week 1-2: 60 minutes of non-running cardio, every single day (walking, elliptical machine, etc.)
  • Week 3: Run/Jog 30 minutes every other day.
  • Week 4: Run 3 miles every other day, regardless of how long it takes

Month 2

  • Week 5: Alternate between 3.5 and 4 miles every other day
  • Week 6: Alternate between 4 and 4.5 miles every other day
  • Week 7: Alternate between 3.5 and 4.5 miles every other day
  • Week 8: Run 60 minutes every other day

Month 3:

  • Week 9: Alternate between 4.5 and 5.5 miles every other day
  • Week 10: Alternate between 5 and 5.5 miles every other day
  • Week 11: Alternate between 6 and 6.5 miles every other day
  • Week 12: Alternate between 6.5 and 7 miles every other day

Month 4

  • Week 13: Alternate between 7 and 7.5 miles every other day
  • Week 14: Run for 60 minutes easy, every other day
  • Week 15: Alternate between 6 and 8 miles every other day
  • Week 16: Alternate between 7 and 9 miles every other day

You are ready! Yes, this log only trains you up to 9 miles before the 13.1. If you want to train longer, I would go up to 10, but not more. You want the race to be the longest you've run in a while. Take two days off before race day; the momentum and excitement of all the people cheering you on will easily get you through those last 2.1 miles.

 

 

The night before and the morning of race day

Make sure you do nothing but relax the day before race day. Take a bubble bath, watch a great movie, eat some whole-wheat pasta with chicken! Don't eat too much, you don't want to feel sluggish the next morning.

Wake up at least two hours before you need to be at the race site to pick up your race number and chip. Drink tons of water. When it comes to pre-race breakfast, I love a spinach omelet. A banana and some whole-wheat toast with jam works, too. A half marathon is not a long enough race for goo packets or even water belts. There will be plenty of people handing out water cups along the way. Remember to have fun, listen to your body, and enjoy the energy!

 

 

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