A runner crosses the finish line of the Atlanta Half-Marathon. Photo: Atlanta Track Club
The half doesn’t receive half the attention of the marathon, but it’s possibly the perfect distance, particularly for new runners. Running 13.1 is doable, but still a formidable challenge. Here’s your guide to taking your first strides as a “real” runner on your way to completing your first half marathon.
You should have one goal in mind for your first half marathon: finishing the race and enjoying it. “Only focus on building endurance when training for your first half,” says Francesca Conte, a professional runner and co-owner of Charlottesville Running Company. “Forget about speed work and improving your time until the next race. For now, just build a solid endurance base.” Conte designed a simple eight-week training program tailored for beginners who need to build endurance, based on four days a week of running:
Day 1: Base run (base pace is your normal pace) of 40 minutes to one hour.
Day 2:Long run at simulated race pace. Begin each run with a one mile warm up. Run at your expected race pace. Begin with a three-mile run and work up to an eight-mile run by increasing one mile a week.
Day 3: Recovery trail run (about 30-40 seconds/mile slower than your base pace) of 40 minutes to one hour. Trails are a great way to gain strength and stay cooler in the summer. Cross training, like biking or swimming, is also appropriate for this day.
Day 4:Long run: begin at four miles and increase one mile per week up to 12 miles for your last long run.
Taper: Drop the mileage for at least two weeks before your race.
It’s race day: you’re nervous, psyched, scared and you have to pee every five minutes leading up to the gunshot. We asked Tina Klein, trainer for the Atlanta Half Marathon, to detail how much you should be drinking before, during, and after your race.
Drink before you’re thirsty Thirst is an unreliable way of knowing when you need to hydrate because you are usually 2 – 3 percent dehydrated before you actually become thirsty. Hydrate at least every 20 minutes. You’ll also want to take in some electrolytes.
Avoid caffeine This can dehydrate you, unless you have been practicing drinking it prior to your runs. As a rule of thumb, for every one-cup of caffeine, you’ll want to flush out your system with four cups of water.
Drink beforehand Be sure to drink 14 – 20 ounces two hours before the race. This will allow your body to absorb the maximum amount and pass the excess prior to the start.
Replace afterward After your run, you’ll need to replace the water you lost. Weigh yourself one hour prior to your workout and immediately after you’ve finished. A rule of thumb is to drink 1.5 ounces of water for each ounce you lose (1 pound = 16 ounces).
“The key to turning running into a healthy lifestyle change is enjoyment,” says Mick Larrabee, a physical therapist and strength and conditioning coach in Knoxville. “Let’s face it: if running hurts, then you’re not going to do it.”
Here are Larrabee’s tips for avoiding injury when training for your first big race.
Start slow Begin with some base mileage and run at least four to five times a week on “easy runs”. This will get the body used to the repetitive pounding associated with distance running. Total mileage should slowly increase but by no more than 10 percent per week.
Be flexible and strong Work on flexibility in the calves and hip flexors especially. It’s also critical to strengthen the muscles of the hip and core. Squats, lunges, step ups, bridges, planks, and lateral band walks will help strengthen key muscle groups. Hill training also builds run-specific strength.
Rest (for real) Listen to your body and take a day off if/when needed. Never try to tough it out and run through an injury. Sometimes the best way to keep moving forward is to take a step backward and rest/recover.
Go to the video Video gait analysis can be tremendously helpful in improving running mechanics and can improve performance while minimizing injury potential.
There is no research that indicates a correlation between running and osteoarthritis. There are factors that do contribute to joint problems. Genetics influences the actual shape and structure of the bone and joint. Poor mechanics, which could be influenced by muscular imbalances, can lead to injury. Obesity certainly puts unnecessary stress on the joints.
Of course knee injuries do occur in runners, but there has been plenty of research looking at runners’ knees vs. non-runners’ knees over a given time period, and all of that research indicates that there’s no difference between a runner’s knee and non-runner’s knee.
—Scott Murr, director of Furman University’s Institute of Running and Scientific Training
If you start training now, you can be in primo running shape for one of these fall half marathons:
Rock n Roll Savannah Half
Savannah, Ga. Nov. 5
Live bands, trees draped in Spanish moss, and Southern hospitality (aka cocktails) help you through 13.1.
rocknroll.competitor.com
Amish Country Half
Lancaster, Pa. Nov. 5
It’s far more peaceful to be passed by a horse and buggy on a road run than an SUV.
usrahm.com
Richmond Half
Richmond, Va. Nov. 12
Historic neighborhoods, party zones, and junk food stations make this half a Southern classic.
richmondmarathon.com
Thunder Road Half
Charlotte, N.C. Nov. 12
Charlotte’s biggest race has been bumped up a month. Same great course, better weather.
runcharlotte.com
Secret City Half
Oak Ridge, Tenn. Nov. 20
Lots of greenway miles on this fast, flat, and scenic course.
secretcityhalfmarathon.com
Atlanta Half
Atlanta, Ga. Nov. 24
You’ll hit the big sites in downtown Atlanta (Centennial Olympic Park, Atlantic Station, Piedmont Park) while working off the turkey you’ll eat later in the day.
atlantahalfmarathon.org