Tuesday, June 25, 2024
HomeHalf Marathon8 Half Marathon Coaching Suggestions — Katie Anne Mach Weblog

8 Half Marathon Coaching Suggestions — Katie Anne Mach Weblog



Operating has been one thing I’ve beloved doing ever since I graduated from school. It’s my method to escape from the world whether or not it is simply a few miles or an eight-miler. Nonetheless, it wasn’t till after school that I made a decision I’d make it a purpose to run my first ever half marathon. The coaching for my first half went completely in accordance with the plan I had set out. Lengthy story quick, race day ended up being tremendous scorching and to be utterly sincere, I did not assume I’d ever run a half marathon once more. BUT by no means say by no means. I’m glad I gave it one other go, as a result of eight half marathons later, you possibly can say I’m barely addicted 😜

I completely get that operating shouldn’t be for everybody, however in case you are even barely fascinated about difficult your self and operating your first half marathon, I hope you discover the following pointers helpful. P.S. in the event you ever have any operating associated questions, I’m at all times completely satisfied to talk. 

*Disclaimer: I’m in no way a operating “professional” however I’d say that I’ve discovered a minimum of what to not do on the subject of prepping for race day.* 

Tip #1: Create a plan

If you happen to do any of the following pointers, that is the one I like to recommend essentially the most. Therefore why it’s first 😉As a result of “in the event you fail to plan, then you might be planning to fail.” Following an precise plan that you’ve got researched and dedicated your self to will take away the guesswork out of your weekly exercise routine. I’ve stated it earlier than however I am going to say it once more, there is not ONE plan that matches all. Everyone seems to be totally different and everybody likes various kinds of coaching plans. What works for me could or could not be just right for you and that’s completely okay. 

I’ve at all times actually preferred the Hal Higdon coaching plans in earlier half coaching cycles, however it’s at all times good to simply change issues up every so often to maintain your thoughts, physique and muscle mass guessing. But when it is not broke, do not repair it. 

All in all, the most effective plan is a well-rounded plan, whether or not you’re a leisure runner doing it as a part of your weekly health routine or an elite marathoner hoping to optimize your total efficiency. I prefer to plan out my health routine for the upcoming week each Sunday. It holds me accountable to that week’s plan, and that manner I will not be more likely to skip it if I do know the plan forward of time. 

Tip #2: Discovering the correct sneakers

This tip is such a detailed second to making a plan as a result of with out the correct sneakers, you possibly can truly injure your self operating longer distances, and nobody needs an harm earlier than race day. I at all times prefer to suggest going to your native operating retailer to get fitted appropriately to your trainers. Everyone seems to be totally different and no shoe is created equal. For instance, I lean extra on the soundness facet on the subject of lengthy distance operating however for simply my common cross coaching days, I put on a extra impartial shoe.

Once more, I’m not claiming to be an professional (there are precise operating coaches for that), however I’ve ran eight half marathons and I can let you know that having an excellent pair of sneakers makes a WORLD of a distinction. If you happen to occur to reside within the Kansas Metropolis space, I can not suggest Garry Gribble’s sufficient. 

Tip #3: Fueling your physique throughout coaching runs

Let’s chat actual fast about what it’s best to or perhaps should not eat earlier than your longer runs throughout coaching. One of the frequent errors folks make throughout coaching for his or her longer runs shouldn’t be staying per the meals that you just gas your physique with previous to and after your run.  I usually go for my long term on Saturday mornings, and earlier than I’m going I eat one piece of toast with gentle butter and Jelly. I additionally may have some straight up black espresso if I’ve time to sip on it.

Altering up your meals previous to a long term may cause potential cramping and even nausea, belief me, I’ve discovered the onerous manner one too many occasions. The primary factor right here is to stay with what retains you fueled, with what works for YOU and what makes you’re feeling YOUR greatest. 

Tip #4: Believing you ARE a runner

First off, anybody generally is a runner in the event that they need to be. I do not care if meaning you run two miles twice per week or have ran ten marathons. I do know I sound annoyingly optimistic, however its the dang fact!

Our our bodies are able to a lot greater than we predict and operating a 5K, 10K and/or a half marathon are attainable for anybody with the guts and want to coach for them. 

When folks say “I am not constructed for operating” or “I may by no means be a runner,” I need to shake that nonsense proper out of them. Until you completely despise it (which is a-ok in my guide) or if you cannot due to well being associated causes, then sure, you may fairly actually be a runner and name your self one. 

I establish as a “runner” as a result of I’m going on the market and do it–but most significantly, I get pleasure from it. I may go on and on about this however the backside line is if you wish to be a runner, then freaking go for it. Cease doubting your self. Do what works for you and keep it up. And keep in mind, gradual and regular at all times wins the race ultimately.

Tip #5: Making relaxation days a precedence

Permitting your self to easily simply relaxation or get well from a earlier exercise to make it to your subsequent one could be troublesome, or a minimum of it’s for me. My thoughts is so centered on figuring out on a regular basis and instructing on the studio that I generally miss the indicators when my physique is telling me to decelerate or actually STOP. This journey for me is a studying course of and one I’m making an attempt to get higher at…actually in ALL points of my life, not simply bodily. 

I believe lots of people, together with myself, misunderstand the phrase “restoration” when it pertains to health. If we really attempt to get well, then we’re capable of exercise onerous on our tougher days as a result of we allowed ourselves to exercise much less, or relaxation extra, on our restoration days. When it comes to operating, decreasing your mileage on simpler days could be troublesome mentally as increased mileage spells “increased health.” I believe we will blame our society for this mind-set when it comes to in case you are not busy 24/7 or going 500 mph, you might be failing or not “hustling” onerous sufficient. That subject is a submit for an additional time and place, so let’s get again on observe 😂

To try to maintain tip #5 quick and easy, a ton of our health features can happen throughout these restoration days, so its vital to discover a private stability (one which works for YOU) between the quantity and depth of onerous days and restoration of the straightforward days. Nonetheless, there is not only one reply that works for everybody. On the finish of the day, failing to get well can set us up for harm and burnout. The health world typically is at all times pushing us to get higher by telling us to exercise MORE however in actuality, reducing again on our restoration or relaxation days are literally the keys we have to get stronger, sooner and more healthy ultimately. 

Tip #6: Hydrate, hydrate, hydrate!

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This tip is not going to return as a shocker to most of you however it’s nonetheless an necessary one! Ingesting sufficient water is important to protecting your physique acting at its peak. So under I’ve put collectively some ideas and tips to remain hydrated all through the day, in your longer runs and most significantly, on race day! 

  1. The golden rule: drink half of your physique weight in ounces every day. That is one thing I’ve at all times tried to abide by. Clearly everybody’s our bodies and desires are totally different, so in the event you do one thing else, nice! I believe the secret’s to verify we’re staying hydrated all through all the day and never on the final hour once we notice we’re dehydrated AF.

  2. Drink all through all the day. Once more, in all probability an apparent one however attempt to have water close to you always. I carry round my 40 oz. Hydroflask with me all through the day and with me to all my exercises. It’s a BEAST of a water bottle however 1.5 of those infants and I’m just about set for the day.

  3. Earlier than your exercise. Attempt to drink some water previous to heading out the door. Within the two hours earlier than your exercise, attempt to drink 16 to twenty ozof water or sports activities drink. Word: in the event you practice with JUST water, make sure you seize simply water in your water stops throughout race day. I’ve made the error of getting an excessive amount of gatorade and acquired sick. General key theme: race the way you practice 👌🏻

  4. Throughout your run. If you’re like me, you sweat A LOT while you exercise. Nonetheless, in case you are a standard human, you possible nonetheless sweat lol. It’s important, particularly in your longer runs, that you’re rehydrating your physique not solely earlier than however throughout your run as nicely.

  5. After your run. As quickly as you might be performed operating, it’s at all times an excellent rule of thumb to drink a pair glasses of water inside quarter-hour of your run. When operating, you may shed as much as 1/2 a liter of fluid for every hour of operating.

General, simply be sensible. You recognize your physique greatest. Make certain it is hydrated!   

Tip #7: Staying on observe with coaching when touring

  1. Make a plan earlier than you allow! For instance, if I do know I’ve to do a long term throughout a trip or journey, I’ll attempt to plan forward and get my long term performed earlier within the week earlier than I’m gone. Making a plan forward of your journey will will let you maintain your self accountable.

  2. Discover actions wherever you’re going to substitute to your cross coaching days (i.e. mountaineering, strolling, swimming, and so on.)

  3. Bear in mind, it is nonetheless trip and needs to be enjoyable! If you could in the reduction of on a few your runs, it is not going to make or break your coaching. Simply begin the place you left off while you get again dwelling and take a look at to not stress about it.

  4. Final however definitely not least, make your journey days, your relaxation days. Journey days are lengthy sufficient as is, no want so as to add figuring out on high of it if you do not have to!

Tip #8: CELEBRATE ✨

One among my favourite ideas and most necessary IMO…CELEBRATE! Freaking rejoice all of the wonderful onerous work you might be placing in to perform this purpose. I’m a agency believer that it’s best to rejoice the small wins simply as a lot as the large wins. 

Have a operating associated query? Be happy to drop them within the feedback under or shoot me an e mail. I’m at all times completely satisfied to reply any of your questions! Keep uniquely you, y’all 😘

with love,

~Katie

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