Half-Marathon: Training the Mind and Body

Since the week of 23 OCT, I have been training for a Half-Marathon taking place in February 2017.

To become ready for it I have been training every week, but how does one start?

Set goals and create a training schedule!!

Training

                        Sun  Mon       Tues  Wed       Thurs Fri   Sat

23Oct-29Oct Rest 3 m run PT 3 m run PT Rest   4 m run

30Oct-5Nov Rest 3 m run PT 3 m run PT Rest   4 m run

6Nov-12Nov Rest 3.5 m run PT 3.5 m run PT Rest   5 m run

13Nov-19Nov Rest 3.5 m run PT 3.5 m run PT Rest   5 m run

20Nov-26Nov Rest 4 m run PT 4 m run PT Rest   6 m run

27Nov-3Dec Rest 4 m run PT 4 m run PT Rest   3 m run

4Dec-10Dec Rest 4.5 m run PT 4.5 m run PT Rest   7 m run

11Dec-17Dec Rest 4.5 m run PT 4.5 m run PT Rest   8 m run

18Dec-24Dec Rest 5 m run PT 5 m run PT Rest   6 m run

25Dec-31Dec Rest 5 m run PT 5 m run PT Rest   9 m run

1Jan-7Jan  Rest 5 m run PT 5 m run PT Rest   10 m run

8Jan-14Jan Rest 6 m run PT 6 m run PT Rest   11 m run

15Jan-21Jan Rest 6 m run PT 6 m run PT Rest   12 m run

22Jan-28Jan Rest 4 m run PT 2 m run PT Rest   6 m run

28Jan-4Feb Rest 4 m run PT 2 m run PT Rest   Half Marathon

This is the training schedule I have been trying to follow to train myself for the half-marathon.

To train yourself successfully, you have to intensify your workouts. 

As you can see, the miles get higher every week mixed in with low mileage as well. This is to keep intensity up in the work out, so you can achieve longer runs and faster times as well.

Keeping intensity up in your work out plan is very important because this allows your body to become stronger. When building up intensity make the work out difficult, but not to the point where you cannot finish it. If  your body can finish the high intensity work out, it will recover and make you stronger!!

PT stands for Physical training, so it can be any other workout you want or need to do. Swimming is another great work out to incorporate for cardio.

Resting and Eating

Incorporating rest in a training schedule is very important. Your body needs the rest!!! 

Resting is important because it allows the muscles to rest, repair and grow to become stronger.

Along with rest, eating correctly is important as well.

Eat a well balanced meal, including vegetables and fruits, but most importantly drink water!! Drink plenty of water hours before you run and for general good health.

Having a well balanced meal and drinking plenty of water will give you the energy you need to successfully complete any training plan you create.

Shoes

The type of running shoes you wear is very important. As you run more and more, the soles will wear out. 

As your shoes wear down, you can look at the soles to see how you naturally run. Where the soles are more worn down, that is where your feet impact the ground harder or more often. 

Knowing your running habits is important when choosing what kind of running shoes to run in. Try different types and as you run more, you will know what you habits are. 

Its important to care for your feet and wear shoes and socks that properly fit you. That will prevent injury to your feet while running. Everyone is different, so as you run more and more, you will find what fits your needs.

Mind

Keeping up with training is very difficult. When choosing to do a half-marathon or any long distant running event, doing it with a partner or friend can give you that boost you need!

Life happens and will get in the way with training, so as long as you keep positive and motivated, especially with a partner or friend that will help you stay on schedule.

Once you create a schedule and sign up for a run, it is important you stick with it!! Persevere and push through the suck!!