Well, it’s now “do or die” time. My highly anticipated half marathon (14 miles of running pleasure) is this Saturday. I’ll be sweating it out throughout the park in Disney World with my dear friend and Philadelphia Inquirer editor Jenice Armstrong.
It’s been a work in progress for me since she and I signed up almost a year ago. But I must admit – it’s only recently that I’ve gotten more serious about hitting the street and picking up my pace. So, for once, I say: “Don’t follow my lead!” It’s always wise to ask an exert for training tactics (especially when you’re not a born athlete). So, I went straight to personal fitness guru at Life Time to grab some last-second training tips. No doubt, I’m starting 2018 off in style and in shape!
Genevieve Story a team leader at Life Time’s location in in Fort Washington, Pennsylvania. She’s the “Run Coach” for their Endurance Sports Program where they train people for full marathon races like the huge Broad Street Run in Philadelphia.
Ready for a half-marathon challenge? Good for you! The half marathon is a great distance because it’s long enough to feel challenged but not so lengthy that training for it completely consumes your life. So here are some simple tips to get you on your way to bigger and better things in the new year!
First, you’ll want to build a base; all half marathon training plans assume that already built a weekly mileage base of at least 15-20 miles – with your longest run being at least 5 miles. you certainly don’t want to overwhelm your body’s ability to acclimate to the demands of the half marathon training workouts.
Pick a plan in terms of weeks. Most plans range from 10-16 weeks, but you should also pay close attention to selecting a plan that you can stick with in terms of how it meshes with your life. Be certain to ensure that you check into any plan carefully and sure it fits your current running fitness level. Personally, and professionally it is a commitment to which you must be willing to devote at least twelve weeks, sometimes more, in terms of how seasoned, experienced, and conditioned you are.
Quality over quantity is what we’re paying attention to at this point. Two weekly base maintenance runs are short runs, like 4-5 miles, and are designed to keep the runner lumber between workouts. Doing non-running but aerobic cross -training as well as light resistance training in your off-running days is a great way to optimize your running fitness. Cycling, swimming, using the elliptical machine or rowing machine are all great firms of cross training which target the core and upper body and will help you fight off fatigue during your longer runs.
Don’t forget to research the race and get all the 411!!! Find out what sport drink will be provided and train using the same drink. Sounds simple, right? But it’s important to try to replicate the race conditions as in scoping out the terrain, the elevation map, and even where the bathrooms will be located along the route! Weather does affect the training and race result as well, and not necessarily for the worse. It is just an additional challenge to train in one climate when the race is in an entirely different one. I’ll be training in the cold weather for a race in the warmth of Orlando, Florida!
Last but certainly not least, rest is crucial to your well-being as you train. Your body needs to rebuild and repair as you go so don’t skimp on the R&R!! Now that you’re armed with all the best and most up to date running tips prepare to get ready, set, and…GO along on this newest adventure with me! 😊