(Closed) Advice… first 5k and half marathon

posted 7 years ago in Fitness
Post # 3
Member
2401 posts
Buzzing bee
  • Wedding: September 2013

My advice is to get fitted for proper running shoes at a running store. If not, it will lead to injury. Also, rest. I think the biggest mistake I hear about is of people who try to run every single day. Give yourself two days of rest, minimum.

For the half marathon, research training plans that will safely up your distance. You should never increase it by over half the distance of your longest run in a week, so over 1.5 miles right now. Instead, try to add on .5 mile or 1 mile increaments every week or so, and then rotate some recovery weeks where you run only 4 or 5 miles. For example, my next run, if I were you would be to run 30 minutes 3xs a week and then 3.5 or 4 miles on a weekend. 

I also run the Galloway method, which is running/walking. I am actually faster with this than I would run it straight out, and I have not been injured yet. I’ve ran 2 half marathons and countless 5 and 10Ks with this method. If you’re interested, look him up online! 

Post # 4
Member
349 posts
Helper bee
  • Wedding: June 2013

Advice – don’t do what I did, sign up for a half and then NOT run EVER.

Uh…it’s in a week. I’m going to die. Lol.

Post # 5
Member
229 posts
Helper bee

Here’s an old thread that I think has a really great, comprehensive list of suggestions:

http://boards.weddingbee.com/topic/i-want-to-train-for-a-marathon-give-me-your-best-tips

A quick list of my thoughts: Shoes are really, really important. So are stretching and proper hydration. Make sure that there’s variety to your workouts/running routes– you want to prepare yourself for running on different topography (hilly vs. flat), and keep yourself from getting bored during training.

So exciting that you’re taking this on! I found the whole process to be incredibly rewarding 🙂

Post # 6
Member
4150 posts
Honey bee
  • Wedding: November 1999

@ohmybears48:  All great advice. I completely agree about making sure you don’t ramp up your mileage too quickly and making sure you’re resting. When we feel like we’re going strong, we tend to push ourselves too hard and that can lead to injury. That’s what happened to me after my 2nd half, so just be careful and have fun with it. The half marathon will be such a great sense of accomplishment!

Post # 8
Member
1645 posts
Bumble bee
  • Wedding: May 2010

Yay! I’m excited for you! I’ve run a few races before, but they’ve been spread out. A 15k in 2005, a 5k in 2009, a 5k last summer with my 4 month old in the jogger, and not much since.

Yesterday was my first race of the year, a 4 miler. I have my first half marathon in early May. I’m also planning to run another half in October if this one goes well.

Good running shoes are important, and you really should be fit by someone in a running store. I don’t always buy shoes there, since they tend to have high prices, but getting fit in a good shoe is crucial.

Build up mileage slowly. Look over a few different training plans (I just googled half marathon training plan) and see what fits with your schedule. I hate speed work and am more focused on finishing, so I’m not worrying too much about intervalls and tempo runs. With my little boy and hubby at home, plus work, I know I can’t only run 4, maybe 5 days a week. I switch out one mid-week run with a ride on the stationary bike we have at home, but really focus on my longer weekend runs.

If you feel pain, take it easy and rest. Rest days are important. Good nutrition is too! I’m trying to lose weight while training, so I make sure to eat extra on days days when I have a long run, and always eat at least 75% of the calories I burn each day.

Post # 9
Member
1011 posts
Bumble bee

1.  Do not over train.  Don’t underestimate the rest day.

2.  Build milage gradually.  Do not add more than 1 mile per week to your long run.

3.  Don’t expect to run your half marathon at a pace faster than your 5k pace.

4.  Run negative splits–the first half should be slower than the second half.

5.  Make sure you do at least one run of your race distance (or even a bit longer).

Post # 10
Member
1645 posts
Bumble bee
  • Wedding: May 2010

@iswimibikeirun:  The advice I’ve gotten, and am generally following, is a bit different. My training plan has long runs that are all even numbers. 6, 8, 10 and 12 miles runs. So I’m adding 2 miles to my long run each week. For example, this is what my training plan looks like (below). I’m not following it exactly, since my work and home schedule isn’t this consistent, and sometimes I just run when I can fit it in, but I’m following the long run schedule.

You can find a pace calculator here. If you enter the pace/time it took to run a certain distance, it’ll give you a predicted time/pace for a different distance. So my 4 mile race this weekend was 40 minutes, 10 seconds, so my half marathon time is predicted to be 2 hours and 20 minutes.

I ran mostly negative splits this weekend in my 4 mile race 10:08, 10:16, 10:08, 9:43, but especially in longer races it’s not as common for a newer runner to get negative splits. It’s hard to hold back enough early on, to have the extra energy later when you’re getting more and more tired. I wouldn’t worry to much about your splits, other than trying to keep them close to the same if you can.

Also my training plan has my longest run at 12 miles, which is the longest distance I’ll have ever run come race day. A lot of training plans I’ve seen have the long run about 10% shorter than the race distance, when it comes to half and full marathons. For me, I know that if i can run 10 miles, on race day I can push through to 13.1 miles, so if I make the 12 mile run, I’ll be in good shape. I think an 11-12 mile run before a half is adequate.

This is all based on my knowledge as am amateur, just what I’ve read and seen in the last few years that I’ve been running. There are probably better sources out there, a local running club, a trainer, etc…

Post # 11
Member
78 posts
Worker bee

eeek! I just signed up for a 5K as well (it’s April 1st) and have never “officially” run in a race.  Will I die???

I work out 6x a week (strength, circuit training, boxing). 

Post # 12
Member
4464 posts
Honey bee
  • Wedding: June 2010

@chicagogirl6:  Do you run at all on a regular basis?  As long as you can run 2-3 miles, like, today, you should be fine.

Post # 13
Member
78 posts
Worker bee

@hotchildinthecity:  only on the treadmill and I usually do an hour 7mph for 1min, then i drop to 4.5mph for 2 mins and repeat. 

Post # 14
Member
4464 posts
Honey bee
  • Wedding: June 2010

@chicagogirl6:  Depending on what your goals are, maybe find a happy medium training on the treadmill?  Like trying to run longer at a 5.5 or something?  And give a try running outside just to see how it feels?  Do you have a time goal you hope to finish in?

Post # 15
Member
878 posts
Busy bee
  • Wedding: July 2012

My best advice for longer races is to make sure you use the bathroom right before, “unload”… and use your training runs to figure out if something like coffee or milk will upset your GI. This is how I found out I’m lactose intolerant, ugh.

For training, I suggest running 45 min. during the week everyday and then do a long run once on sat., slowly build this up from 5 mi. to 13 mi. Rest sunday. Take a walk or a bike ride if you feel like it.

Post # 16
Member
3580 posts
Sugar bee
  • Wedding: August 2012

@kswiftbride:  LOL!!  At this point, I would be admitting defeat and finding something else ‘important’ to do!

My advice – don’t eat dairy the 24-48 hours before running – even during training.  It can greatly hinder your lung capacity because of our body’s tendency to overproduce mucus when we eat dairy.  I’m going through that right now and I almost died this morning on the treadmill. A forum about asthma (and dairy): http://ask.metafilter.com/16283/Asthma

Another peice of advice that helps me….and I hate to admit it.  Invest in cute running gear.  There is just something motivating about running down the street and looking really good that makes me want to keep going.  Vain?  You betcha! lol

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