How To Run a Half Marathon

Deciding to run a half marathon has been one of the biggest challenges I can remember of my recent past. I am not sure why I decided on this particular goal except that it seemed a good choice of exercise as well as the sheer satisfaction of crossing the proverbial finish line. The training is fairly grueling but can be very invigorating at the same time.

Before you decide to run a long event like this you should have a physical and be in good general health. Even though I don't have medical issues and my weight is good for my age and body type, I had a physical because I wanted to be sure that there were no hidden issues that would prohibit me to take on this challenge.

In addition to a physical I got myself into good physical condition. This took approximately 6 months but your conditioning doesn't have to be that long in order to train for a half marathon. My cross training was varied because I happen to belong to my local gym. I combined treadmill running, spinning, step aerobics, boot camp, kickboxing and the elliptical machine on top of free weights and weight machines. I also worked a lot on my core, arms, and back. In addition to physical conditioning, I changed my eating habits. This was very difficult because I have a very big sweet tooth. I have to admit that I do not always eat the best foods for my body but I try to come as close as I possibly can to getting in a good amount of fruits, vegetables and lean proteins every day. I also try to drink a lot of water throughout the day even though I still cannot give up my one vice which is diet coke.

Once you are in good condition and have developed some good eating habits you are ready to tackle your training program. There are many programs available in books and online. Some of them are free and some cost money. There are local running groups that you can join if you would like to be a part of a club of runners. For my training I prefer to do it alone. I searched online for some recommended training programs for novice runners and printed out a schedule.

The schedule was a 12 week program which consisted of three to four short and medium runs during the week, a long run on the weekend, and two days of rest. The short and medium runs were no longer than two - three miles in the beginning weeks and grew to four - five miles in the later weeks. The first long run was four miles and increased by one mile every week for the next 11 weeks. The last week was a "tapering" week which consisted of very light running just to keep the legs loose and ready for the marathon.

It is extremely important to buy a good pair of running shoes at a quality running store where they can outfit you and give you personal attention. You will also need a good pair of running socks that help prevent blisters. The rest of your gear is a personal decision though women should also wear a good, supportive sports bra.

It is important when you are training to experiment with a pace that is comfortable for you. If you run too fast you will tire easily. My personal feeling is that you should start off slow and build up mileage rather than worry about how fast your pace is. Speed comes well after you gain experience so concentrate on the amount of miles in the beginning.

"Slow and steady wins the race" is a motto I try to remember every time I get out and run. Even though I don't race to win, I do try to maintain steadiness so that I can finish with a very respectable effort. Happy Running.