"Stephen" is running his first half marathon this year, my favorite, The Detroit Free Press Half.
And he wanted a few tips. It got me thinking...Hmm..Every distance has its own set of unique and individual tips...
Running different race distances often means we run for different reasons.
- Some of us run for Speed.
- Some of us run for Distance.
- Some of us run because we have a friend who has Coaxed us into this Crazy Sport
- Some of us run for to Push our Limits..
Running/Racing a 5K
- Most training programs for a 5K are about 8 weeks long.
- Practice. Running 3 miles might not seem like a lot until you have ran it. It is better to follow a program if you have never run and PRACTICE before Racing!
- Know when to Make Your Move! There is a method to the madness and everyone is different when racing a 5K. Know your body and your training when kicking it into gear.
- Know the course you are going to run. Drive it, check it out on line or even give it a practice run.
- Empty the Tank! Running a 5k HURTS. They are fast and fun. But leave nothing in the tank go strong and go hard.
- Running a 10K is the next notch in running for beginners. Be proud of yourself for accelerating and doubling your distance! Increase Your Miles in the Week.
- Your running more miles so take your running more serious and have good shoes and comfortable running clothes.
- Have a good running watch, a Garmin or a anything that has a GPS with pace, distance and time. A good watch is like a good coach. They will train, teach and discipline you.
- Do a good warm up before the start of the race, strides, light jog, pick ups ect..
- Strategize your Race!
- Find a Training/Running partner.
- Journal your Running. You should be running 25 miles a week. 4 days a week with a long run once a week. Do not increase your distance more than 10% a week.
- I believe that you should work up to this distance, have a few 5K's and 10K's under your belt however if you choose not to do this then training -intervals is a safe way to train this distance and lessen your chance of injury.
- Pick your Race. Half Marathon training usually last for 12 weeks. Pick your RACE and Register!
- Add more than just running the normal..Add some track work out in there, Repeats, Tempo runs, Hills. It is time to KICK IT UP A NOTCH!
- NUTRITION..So very important, If you are going to TRAIN like a ATHLETE then take care of your body like one! ICE after LONG runs, HYDRATE, CLEAN EATING helps your muscles and joints recover. You Are What You EAT!
- REST, Recover after longs runs
- SLOW down on Long RUNS...1 minute to 1 1/2 minutes slower on long runs.
- Yasso 800's! Renowned for helping to gauge fitness and predict race performance.
- Best way to get faster is to run FASTER. Integrate 5Ks and 10Ks into your training program.
- Follow all the above TIPS!
- CORE CORE MORE Core! Strengthen your core, add exercises a couple times a week.
- Stretch and Roll. This is not a dance move! When increasing your distance you also increase your likeliness of injury. SO Injury Prevention is as important as those long runs!
- Learn to run with water, get acclimated to training long runs with Chew/Chomps, My favorite are Stinger Chews.
- Hydrate well before the Race.
- Do not eat unique foods before race day or you may spend more time in the Port a Johns!
- If you feel like you are injured...DO NOT PROCRASTINATE, get in to see a Physical Therapist. If you are in the Michigan area, Oakland County I recommend Clint Verran.
- Be Flexible. If it is raining cats and dogs for your long run...Relax. If you are FOLLOWING your program you will be ok. Things happen out of your control...Control your training the best you can. If you go out drinking Friday night and don't feel like running Saturday...That is not dedication that is DUMB.
- Invite your family to your races. Support and encouragement goes a long way.
- HAVE FUN! Breath and Smile.
TIP FOR ALL DISTANCES: Have FUN!!!! Smile :Saturate the Energy and Enjoy.
This Weeks RUNDOWN:
4TH OF JULY RUN.
How do I turn 7 miles into 11? Run with "Paula"! Even "Lacey" our new joiner ended up turning her run into almost 11 miles from a 10 miler. We sure had fun. We ran the back roads and were attacked by deer flies. They bugged us more than they bit us.
I am not gonna lie. This RUN HURT. There is just no way to out run, run around or deceive the PAIN factor when running hard but to STOP. And that is NOT an option. You HAVE to know the feeling of your lungs burning, sweat stinging, calves cramping and voices SCREAMING STOP. Only for you to beg God for the strength to GO! The pain is a humbling reminder of the nothingness I am without HIM.
Phillipians 3:14 "I CAN do ALL things Through Christ who STRENGTHENS ME."