How to Run a Half Marathon Successfully (and why you should)
You can train and run a half-marathon.
You may think you can’t but I know you can.
On today’s podcast you’ll hear how I was able to train and run a half marathon successfully despite a multitude of injuries (past & present) and despite utilizing a training program that was largely devoid of running.
You’ll learn from Tricia Moore, my coach, on how you can train and run a half marathon successfully no matter what physical shape you’re in, past injuries you have, etc. She lays out the foundation for training as well as her beliefs on why running a race can be so empowering for anyone.
I’m living proof of someone who’s not designed to run: I’m slow & have messed up knees & back from sports; 47 years old; a few extra lbs and a general dislike of running:) Yet I run races for the insane sense of accomplishment at the end. I run for the runner’s high, I run for the freedom and I run to feel better about myself. You can too.
So if you have any interest in building self-confidence & creating a life where you are the superhero, then listen to this podcast. Tricia breaks down the steps to go from couch to race. Honestly it’s probably easier than you think and it’s totally worth it.
Because signing up for and completing a half marathon is not only within your reach, it’s also one of the best things you can do for yourself. Check out the show..
Equipment I used to train for the marathon
Tricia's Recommended Resources
Notes about training
The race was on March 26, 2017. I started training February 4th so approx 50 days before the race. I had a lingering knee injury from football that would flare up after any run which was pretty painful. That injury affected my training quite a bit because I eventually couldn't do any running besides my long runs.
- I did all of my long runs on Saturday mornings. I’d usually start running by 7:30 so I could be done and home by 9:30-10am. I started at 2 miles and worked my way up to 10 miles, increasing the milage 10-15% every week. The week before the race I backed it down to 6 miles.
- Here’s how my weekly training worked out: Monday - pre-workout training + crossfit classTuesday - pre-workout training + crossfit classWednesday - 2-3 mile run in the morning, crossfit after workThursday - offFriday - crossfit (light on leg work) Saturday - long runSunday - off
- Pre-workout training- This consisted of 20-30 minutes of conditioning work prior to crossfit class at about 60-85% max effort. Tricia set this up so I did a variety of conditioning work at different intervals, effort levels and times. Some example workouts: 5 sets of: row 500 meters, run 200 meters, bike 2 minutes; 6 sets of: row 3 minutes, bike 2 minutes, run 1minute at 75% effort
- - After the 1st month I didn’t bother doing the Wednesday morning run any more. I basically ran the long run every Saturday and that was about it for the actual ‘running’ part of my training.
- I had a gel every 45-60 minutes of running and drank water every 3 miles during training.
- Two days before the race I caught a head cold which was fantastic:) I started the race feeling about 80%.
- I finished the race in 2hrs 39 mins. My goal was to finish in under 2hrs 45 mins so I beat my goal by 6 mins. I was never a threat to the dude who won the race as he was probably home eating breakfast by the time I crossed the line.
- Looking back on everything I’m pretty happy with the results. I am not a runner, I had a head cold and a knee injury when I ran it and finished the race faster than I expected. I did minimal actual ‘running’ during training as well. I’m probably going to do another one in a few months to see how I’d do with a healed knee and without a cold.
Some of the questions I asked Tricia
- What's your fitness/running background?
- Where did you grow up and what was high school like for you?
- You completely designed my training program, what was your philosophy when putting it together?
- What are the biggest fears most people have about LD running and how would you respond?
- Talk to me about the "runners high"
- Let's discuss what went well in my training and what didn't.
- What 3 tips would you give non-runners? Especially people out of shape or overweight?
- How can people who’ve never run before get started?
- What conventional running advice do you completely disagree with?
- Where can someone reach you to talk about fitness?