7 Ways to Improve Your Half Marathon Training

Alright, so I got an email from Active.com with a bunch of links to articles on their website.  I zeroed in on this one - 7 Ways to Improve Your Half Marathon Training.  I've decided to share with you the 7 tips and compare what I did for my first half marathon and what I hope to do for my second.

Personalize it. There are lots of ways to prepare for a half marathon, but the plan that will work best for you should line up with your goals, interests and life schedule. Your program may look a little different than your friend’s, but when it aligns with the things you enjoy, you’ll stick with it, have more fun and are more likely to succeed. Do you like pilates? Blend it into your training plan twice a week to stay happy and balanced. Only have time for four days of training a week? No worries. Follow or find a program that fits your schedule.  Make your own recipe to the half marathon start line, and you’ll look forward to the next workout and many more.

Princess - My weekday training increased mileage each week.  At first it was fine, but then I would have to come back from work and then go out and run.  I realized in the winter, this wasn't working for me.  I was nervous and scared if I missed a workout or cut a run short.  As the race got closer, I got more freaked out when I didn't get a full run in.  I didn't like that feeling.

Philly - I have a new program this time around.  I'm trying a Jeff Galloway program that has you run x amount of time, then walk.  I'm aiming for half a mile with 1 minute walk breaks.  The other thing about this program I like is that my weekday runs are only 30 minutes each.  I can do that.  I can get up early and get a 30 minute run in or if I don't, I can swing that at night.  I like that it's 30 minutes rather than x number of miles per night.  30 minutes is doable.

Mix and match.  Burn out and lack of motivation can arise from doing the same thing over and over again. Keep your program fresh by finding a new trail or running your normal route backwards. Toss in some of your favorite cross-training activities (cycling, stand-up paddle boarding, yoga, Zumba) a few times a week to work a variety of muscles, decrease the wear and tear on your body, and refresh your running spirit. A simple change of scenery can renew your motivation for the program.

Princess - Burnout?  Yes, please.  This was me towards the end of my training.  I had no where to train except in the neighborhood near my house and the path really was only for about 5 miles, which means my longer runs had me double up on the same places.  I was so bored.  I had a real hard time motivating myself to run towards the end cause I sure was tired of running there.

Philly - This summer we just found our Rail Trail, which goes for 20 miles one way.  So far, we've used it for biking on the weekends, but come fall, I will be doing my long runs there!  I plan on doing the weekday runs near home (old path), but I believe running my longer runs on the Rail Trail will be so much nicer.

Invest in rest. The difference between running for fitness and for a long-distance event is the former remains similar in terms of workouts week to week and the latter continues to progress in mileage and intensity.  Rest days and cutback weeks are woven into the program to give you time to recover from the demands of training and adapt and grow stronger. Rest is to training as sleep is to life. Invest in the down time and your body will reward you with stronger performances down the road.

Princess - I'm all good with rest.  LOL!  I think that will actually always be my downfall.  I have no problem resting. 

Philly - I've got a good program going.  I have some cross-training scheduled and other activities on non-run days.  I have one day a week set aside to rest, but if I need more, so be it.  This is one category that has never been a problem for me. LOL!

Listen, adjust, and keep moving forward.  It is important to think of your initial training plan as a blue print that you can revise if minor detours happen along the way. Listen to your body for aches and pains or just plain fatigue. If your body is giving you a yellow flag with a few aches, take an extra day off and adjust to allow full recovery. This will make the difference in the success of your performance in the long run. If you address the aches efficiently, they will subside with a little TLC.

Princess - I'm not sure I had this issue too much (thank heavens!).  I previously had a hamstring injury in the months leading up to Princess in October and November.  I did baby it in early training, literally starting at 1 mile a week to make sure I wasn't coming back too soon.  Turned out it was fine, but I was nervous about re injuring it and not being able to race.

Philly - I think fatigue is going to be the issue early on.  I can tell you right now that after my 30 minute run yesterday morning, then a 12.76 mile bike ride has made me TIRED.  Makes sense, especially since I haven't run much since June.  Good thing I have Wednesday as my rest day, since it will be the day after morning runs and nighttime bike rides (maybe.).

A little core strength and flexibility can improve your form. A strong, flexible body is one that can endure over longer distances with less impact forces and use less energy.  That sounds like something on Superman’s resume, but it’s true. Investing a few 15-minute sessions on core strengthening exercises can improve your form and durability for race day. Long-distance running is a high impact, repetitive sport and because of this, muscles, joints and tendons can become tight from the wear patterns. This can also happen from our daily lifestyles (sitting at work, wearing high heels, driving). Muscle tightness combined with weakness or imbalance can play a role in injury develop and inefficient form.  Dedicate five to 10 minutes after every workout to stretching and foam rolling and it can release tightness, alleviate aches and pains, and keep you running strong.

Princess - Oh, I didn't do this at all.  Nothing.  And I will say, I felt it between miles 11 and 13.1.  My back hurt (which I already have back issues!) and my hips hurt.  I can honestly say at the time that I was cursing having done no core work.  I remember running alone, back hurting, hips hurting (feet hurting, but that has nothing to do with core), thinking I should have done some sit-ups.  And thinking if I'm ever foolish enough to do this again, then I have to work on my core.

Philly - Yup, you got it.  I'm working on core more this time around.  I'm adding in more weights and yoga exercises.  Weights are for my arms and sides, the yoga for my core.  I need more work in this area and I'm trying.  As we get closer to, I'll probably be adding even more.  At least I can be taught.

Be social. Research has shown that when runners train with a social group or buddy they run longer and faster than when alone. If you find yourself lacking motivation to run those long miles, find a friend, join a group, and make it social. The miles fly by as you talk about the movie you saw, work, the kids or solving world peace. There are many fantastic training groups at local running stores, charity groups and gyms. Or grab your best friend.

Princess - Nope.  Never did this.  I'm such a slow runner that I honestly have a hard time finding people who run at my speed.  And honestly, I run outside in the cold near my house.  That limits who can run with me.  While I didn't have a in-person running partner, I had a fantastic trainer who encouraged me and checked in with me. 

Philly - I don't necessarily think I'll have an in-person running partner here either, but I'm meeting more people who run and I may go out once or twice with others this time around.  I have a friend who's training for her first half marathon in October, so we may hit the trails together sometime this fall and I have a new friend who is training for Princess 2012.  We're planning on going for some runs, especially later in the season.  And I have a great group of friends on-line who supports my running, so even if they aren't running right with me, they are cheering me on!

Train by effort rather than pace. Unless you have a keen sense of your running fitness level (as elite runners do), training by a specific pace in minutes per mile can run you ragged. If all things are going well today—you slept well, you ate well, you match well and you feel well—a 10-minute pace run might easily be in your scheduled easy workout zone. But take this same run on a day where it is extremely hot and humid, you didn’t sleep well, you forgot breakfast and you have a cold… and this same easy run at a 10-minute pace could turn into a hard run and compromise the quality of the next workout.  Pace is the outcome, not the target. If you continue to train hard on your easy days because you are following what’s on paper rather than reality, it can lead to burn out and poor performance.

When you train by your effort level (how you feel, heart rate, perceived exertion), you flow with the rhythm of your life and make the most of each day. The green zone is an easy effort where you can't hear your breathing and it feels effortless. Run in this zone for planned easy and long, slow runs. The orange zone is an effort where you can hear your breathing, but it is just outside your comfort zone. This is the zone reserved for moderate level runs (tempos, race pace). Red zone sounds as hard as it is. It’s the effort where you are breathing hard and well outside your comfort reaching for air. Save this for speed workouts, intervals, short races and the last few miles of the half marathon. Keep it simple, run from within (how you feel) and you’re more likely to recover efficiently and run strong longer.

Princess - I wasn't training for anything except getting in the mileage.  I had no concept of doing anything other than actually running the distance on the schedule.  How fast I went didn't enter my head, just that I could run it.  I had no goals for Princess in terms of finishing time, no matter what my time, it would be a PR.  LOL!  Crossing the finish line was my goal.

Philly - I love the 30 minute weekday runs for this exact reason.  I have every intention to see how far I can go in those 30 minutes.  First run was 2.09 miles.  I would love to head into half marathon weekend being able to go 2.5 miles in 30 minutes.  But, I know I'll have good days and I'll have bad days.  It's ok.  Do what you can and it will work out in the end.

So, that's my take on 7 Ways I Can Improve My Half Marathon.  Thinking it out is important to me.  I need to see what worked last time and keep doing it (like rest) and see what didn't so I can change things up (like everything else!).  4 months til my 2nd half marathon.  Plenty of time to make adjustments and hopefully secure a new PR.  ;-)