Important Training Tips:

Half Marathon Training

Important Training Tips:

Shoes:
Treat your feet to a good pair of running shoes . Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and size. Go to a local store that specializes in running to find the best shoes for your feet.

NUTRITION:
Carbohydrates provide the fuel runners need. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to .07 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery. Log What you eat when you have good run days and fill full of energy because that is what you are going to want to eat before the race.

Recovery:
Recovery is very important when training. You should NOT run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days.

Hydration:
On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training. Whether its water or sports drinks, try them out on your training days and see which one works for you. NEVER try something new for the first time on race day.

Avoiding Injury:

Use your non-running days to rest and recover. Most common injuries are in knees and shins. If you feel pain or soreness ice down problem area couple times per day for 15 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Happy Running!!

Lisa

"Good things come slow - especially in distance running."

-Bill Dellinger, University of Oregon coach