Couch to runner!

Here's a few tips I suggest with running ;
Have a solid base: you must first establish a weekly mileage base of at least 15 miles. Anything less than this weekly mileage will overwhelm your body’s ability to acclimate.

Pick a plan: Twelve weeks is a common length of many half-marathon training plans. Find one that works with your schedule.

Cross train: Running everyday is a recipe for disaster – you’re body needs time rest and repair muscle. Most training plans consist of 4 days of running, 2 cross training days, and one rest day. Cycling, swimming, using the elliptical machine and yoga are all great forms of cross-training.

Learn your stretches: It can be tempting to hit the pavement and skip the stretching- but spending the 5-10 minutes before and after a run can prevent injury and improve muscle recovery.

Have a support system: Let your friends and family know about your goals so they can encourage you and hold you accountable.

Be consistent and fight to get your walk/run in according to the training schedule. Your commitment to the training is critical to preventing injury. If you are serious about finishing the race, you must train, especially if this is your first. Don't skip your training. Even if traveling, take advantage of the hotel's (usually) awesome gym and it's a great reason to get up early and get going.

Long Run
Make Saturday or Sunday the long run day. Each week, run one more mile than the last, working up to two weeks prior to event with an 11 mile run. If you can walk/run 11 miles, you can walk/run 13.Don’t increase your runs each week more than 10% or you may risk injury. Also, video yourself during parts of your training. Take pictures. Afterwards, you'll be glad you did.

Practice
When doing the long run practice with the clothes you will wear and equipment of any kind. I practiced with my Camelbak, Ipod, and snacks, etc. This will help you think through what you really need and what you can’t manage. I used the Camelbak during first half marathon. However, the one I'll be doing coming up I won't be using it because I run enough now to know my body and what miles I'll probably need water and on the race day they have plenty of water stops. During training though, camelback is a must for me!

Map
Download the map of the course. Plan where you will make bathroom stops. They actually show such on the map as well as water/sport drink pit stops. Know from training how long you can wait but also allow for time for lines. Also remember to use the restroom 15 minutes before the start of the race. The slower you are the more stops you will make.

Hotel
stay at a hotel that is within walking distance of the start of race.

The Gear
Shoes-Go to a running store and ask for help to get the best possible shoe for your foot, based on your arch, etc. Be sure to get a size larger than you normally would purchase. This is important for running. Get fitted each time you get new shoes!!!!!!! Take advantage of the tredmill at the store and take the shoes on a test run.

Clothes
Buy some moisture-wicking running clothes – Under Armor is one brand, there are several. They have underwear, shirts, shorts etc. This will help body temperature too. Cotton clothing will absorb sweat and cause chaffing!!!! Stay away from cotton!

Socks
Get moisture-wicking socks – very important. Most athletic stores have them. Then apply Glide lubricant to feet and around toes. This will prevent blisters.(men use this on their nipples as women use a sports bra lucky us!)

Water
You must stay hydrated. I purchased a Camelbak which holds about 16 ounces of water. It has a small tube that you just uncap and drink from – very easy. You must drink (depending on pace and outside temp) 6 -8 ounces every hour. If you use a water bottle, refill it at water stations. You will need to take in some salt too. Just have a couple of salt packets with you. Take one or two during race - This is what I use to know when to keep up with hydrating. Every 15 mins I drink water and after 60 mins I start drinkin Gatorade. Every 30 mins I'll refuel with water and Gatorade and a salted energy bar. Very important!!!!! Honey stingers are my absolute favorite bar as I can't use gels (texture thing for me, I'm weird!)

Think It
When negative thoughts enter your mind…end all of them with “…it just doesn't matter.” After you hit mile 7, 8 or 9, it won't matter because this is when my body would start to feel the impact of the distance. But always focus on the run and push out those thoughts - they can undermine your effort if you let them. Totally focus on the run and forget about bills, work and other issues that tend to creep into our minds if we let them

Start Early
The first thing you want to do is register for the half marathon. Pay the registration fee, order the shirt if they offer that option and then let everyone you know in on your decision. I like to blog, so I record my runs on a website. Begin your training at least 12 – 16 weeks out from the event with walking/running every other day. To run the full half marathon, you need to comfortably be able to run 3 miles before beginning a training program. Therefore, if this isn't you, plan on walking with some running. Your goal for the first half marathon, is just to finish. There are many plans available - based on your fitness level.

Don’t do all of your running on treadmill. Treadmills will stress the same points on the legs. When running downhill, run as if you are falling forward. Also use weights to strengthen knees so you don’t run into knee injury issues during race. One of the best exercises are leg extensions. You'll need to work on all muscle groups in your legs. Also to prevent shin splints, I lay on my back, lift one leg 6 inches off the floor and write the alphabet with my foot in the air. You'll feel the burn in your calf and shin area. Then do the other leg too.

Stretching: Do dynamic stretching exercises after your run/walk not before. Use a 15 minute walk or slow jog as your warm up. Also, afterwards and a couple of times a day I would do an IT Band stretch or better yet a foam roller!

After Long Runs: Keep moving for several minutes. Do not just sit down or collapse.

Two Weeks Before: Taper down exercise the following 2 weeks after last long run.

Week Before: Last week run just 1 or 2 miles, Tuesday, Wednesday and Thursday but no more after that till event (assuming it is Saturday or Sunday).

Afterwards: After long runs (more than 7 or 8 miles, I had a sport drink and an orange and chocolate milk. Very important to refuel with protein for your muscles.  You need to refuel immediately after long runs and of course the race. This helps with recovery. Don't over-do-it though. Fruit, bagels, yogurt, chocolate milk, sports drink are all good choices.

My Night Before the Race: "To Do" List

Drink 4 – 6 oz water every hour.
No alcohol or caffeine no high fiber- Have a good dinner with plenty of carbs including salad.
Set out race day clothes and supplies. Get two outfits ready for the race: One for cold weather and one for warm weather if either is possible.
Pack stuff in Camelback pouch or get a belt with a pack.
Lay out socks, tights, shorts, shirt and underwear. Ipod, GPS watch,
Pin the race number to the shirt and attach the timing chip to the shoes. You’ll need four safety pins for race number. It has to be on outside so easily seen by race officials.
Camelbak Pouch – 6 packs of Gu, phone, Chap Stick, tissues, sunglasses, Glide.
Room Key
Charge Ipod Charge phone

Day of the Race: "To Do" List
Eat a high carb breakfast @ 5 am.
hour before, walk around stretch
30 minutes before, walk/jog for 15 minutes to warm up
Stretch IT band.

During the Race: "To Do" List
Line up
Run on inside
Drink water!!
Eat Gu or energy bar every 3 miles
Call who ever is waiting for you at finish line when your nearing the finish –
Think about crossing the finish line, positive mantras, visualization, prayer, etc.
Race photographers were closer to the end of the race and at the finish line - remember to smile even if you don't feel like it.

Finish Line: "To Do" List
Keep moving.
Walking and stretches are important now especially.
Drink a lot of sports drink then 4 – 6 oz every hour.
Eat protein

The Packing List
Running Shoes
Socks (anti blister and wicking)
Emergency contact list (phone numbers and email addresses)
Camelbak or insulated water bottle.
Glide stick
Shorts
Number (pick up at Expo with tags)
Under armor Shirt short and long sleeved
Phone
Ipod and holster
Power bars
Mittens
Sunglasses
Hat
Kleenex/wipes
Safety Pins
Sweat Bands

Eat your complex carbs! Carbs are your bodies fuel especially while running. Simple carbs are things like crackers, white bread, potato chips, etc and break down different than complex carbs. Complex carbs like oatmeal, brown rice and sweet potatoes, help build glycogen in your muscles (what gives them there fuel).