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5 Simple Training Mistakes that You Need to Avoid

Avoid these simple training mistakes and keep things running smoothly

Training for a half marathon is not an easy task, especially if you’ve never run the distance before. But you can do this and we’re here to help! For first-timers and veterans alike, there are 5 simple training mistakes to avoid. This will keep you on track with your runs and help you maximize your training. Life happens, we get it. Focus on what’s in your control. That mindset and avoiding these simple training mistakes will set you up for success during your next 13.1-mile race.

Running too far, too fast

Image of female runner smiling during the 2020 3M Half Marathon. She's enjoying race day because she avoided simple training mistakes. Increasing your mileage during training too fast can put a lot of stress on your body. This can lead to injuries. For that reason, increase your training distances gradually. Start with a solid foundation of low miles and build from there. Some runners recommend the 10% rule, where mileage is increased by less than 10% each week. 

Attempting to develop speed too fast

Build speed slowly and in a consistent way. Trying to run fast intervals at the beginning of the training program is likely going to put too much pressure on your body, which is not recommended. After you’ve built a solid base with your distance you’ll get more comfortable running. Now you can start incorporating things like running the last couple of miles of your workout slightly faster. Try basic interval training or fartlek runs. 

Not cross-training

Obviously, running is the main and most important part of half marathon training. However, if running is your only form of exercise during training, this can result in injuries or even burnout. It’s important to mix up your training with other activities such as strength training, swimming, cycling, or yoga. This helps balance your muscle groups, build strength, and increase flexibility.

Skipping rest days

One might think that during half marathon training there is no time for rest. But there is! Increased running and exercise do not lead to an increase in preparation. Rest is just as important as running. It allows your body to repair itself and avoid overusing muscles, which can lead to injury. Make sure you follow a training plan that includes rest days. Consider taking Epsom salt baths, getting a massage, or including an extra stretch session on your days off. Pro tip: Be intentional about giving your body the rest it deserves.

Ignoring pain

It is normal for your muscles to be sore after your runs during half marathon training. However, pain is not normal. Pain that gets worse as your run progresses is an indication that something might be wrong. Usually, taking time off helps alleviate pain and prevent an injury from getting worse. However, if the pain doesn’t improve after some time off, seek professional help. Our friends at Ascension Seton Sports Performance can get you back on track!

Your training plan is meant to gradually get you to your goal. There will be bumps in the road. Every runner will tell you that. But if you avoid these simple training mistakes you’ll make your journey that much easier. Cross-train, take your rest days, and seek professional help if you become injured. Have you encountered any simple training mistakes that others should avoid? Let us know in the 3M Half Marathon Facebook Group or on Twitter!

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How to Train Safely After Having a Baby

Giving birth to a baby is like no other experience in this world. It is highly gratifying to nurture a life inside you and then bring them into this world. Returning to running after pregnancy will require consideration of the demand your body has been through both emotionally and physically.

On the other, pregnancy also takes a heavy toll on you both physically and emotionally. The period that immediately follows childbirth (postpartum) can be equally taxing. Sliding back to normalcy and getting back into your previous running routine may take some time. 

Luckily, we’re here with some tips that may help get you back to training for a half marathon sooner than you think. 

Start slowly & be realistic 

Whether you are deciding to start training during pregnancy or after childbirth, the first thing you should do is discuss your plan with your doctor. For hassle-free pregnancies, your doctor may recommend weekly strength training or aerobic exercises. During the pregnancy/postpartum period, your body undergoes a lot of cardiovascular changes, resulting in more oxygen circulating through the body. This means your body is functioning more efficiently and you can use that to your advantage.

However, whether during pregnancy or postpartum it is important to keep the intensity level of your exercise in mind. When starting a post-baby workout, you’ll want to consider a few things: your level of activity before and during pregnancy, the type of delivery you had, and your overall health condition, both physical and mental. It is recommended you do not go into overdrive with your training schedule post-delivery. 

Brace yourself up for hormonal changes 

The increased release of the hormone relaxin during pregnancy (and also while breastfeeding) results in the pelvic floor becoming more relaxed. This, in turn, may also impact your ligaments and joints while running, increasing the chances of injury. It is, therefore, advisable to start with low-impact aerobic exercises followed by strength training. These will help strengthen your muscles and prep you for a better training regimen in the future. 

Eat a nutrition-rich diet

Try to incorporate food items that are rich in iron, calcium, omega-3 fatty acids, protein, vitamin B, and D. These will help your body recover faster from both pregnancy and running. Iron and electrolytes are especially helpful in avoiding dehydration, and if you are breastfeeding they also help prevent a drop in breastmilk production. Here are some healthy and easy breakfast ideas that fit the bill, try them out!

Pay attention to your feet

Your earlier training shoes may not fit you anymore as you may have experienced swelling in your feet, and unfortunately in some cases, your feet will be permanently bigger. Consult a professional for an appropriate shoe size for your feet. 

Do not carry your baby on the same side of your body 

Make it a point to switch sides while holding your baby. Otherwise, when you start intensifying your exercise after delivery your lower back muscles may soon give up on you. This may lead to immense pain and suffering down the hip and the leg of the side you are most used to carrying your child on.  

Run with your baby 

Babies are usually able to handle a running stroller around 6-9 months of age. Once the baby’s doctor says it’s safe; by all means, you should take your baby with you while you are running! This is a great way to bond with your new child. Just be sure to buckle them in safely according to the standards of your running stroller. Head here for some helpful tips about running with a stroller. 

Manage your load

Before you start preparing for the marathon, walk for 30 minutes without any discomfort. Once you are comfortably walking at this pace and time increment for a few weeks you can then start slowly running. You may begin at low weekly mileage and then move up slowly. You may gradually increase your speed too once your pelvic and leg muscles are strong enough to absorb the load. 

 

By following the above guidelines, you will find yourself back to a normal training routine in no time. Just remember not to push yourself too hard; listen to your body, start slow, and stay hydrated. Through a healthy and productive training regimen, you’ll be back running a marathon in no time. 

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How Strength Training Can Help You Get Faster

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Helpful Advice for Beginner Half Marathoners

So, you’ve decided to take the plunge and sign up for a half marathon. Congratulations!

 You’re in for an amazing experience. But before you toe the starting line, there are a few things you should know.

We collected advice for beginner half marathoners that are beneficial, thoughtful, insightful, and worth a read! If you’re feeling apprehensive about your first 13.1-mile race, don’t worry—you’re not alone. Tackling a half marathon is a big goal, but with the right training plan and mindset, it’s completely possible to accomplish. Check out this advice from seasoned runners to make your transition to half-marathoner status as smooth as possible.

 Pro tip: if some terms below are unfamiliar then check out our helpful running terminology blog. 

Nutrition and hydration

  • Make sure your nutrition/hydration plan accounts for race-day temperatures.
  • Stop drinking about an hour before the start.
  • Stop at the aid stations before you think you need to. Some experienced runners will talk about how getting a little dehydrated is totally fine – and it is. But for your first half marathon, you risk more by letting yourself get behind on hydration than overdoing it.
  • Practice eating nutrition and drinking hydration during training. Experiment to find what works best for you. Make sure your stomach tolerates it. You might deal with some things better than others!

Training

  • Consistency in training.
  • If you trained well, then you’ve done everything that’s within your control. 
  • When running up and down hills, shorten your stride. Study the maps. Run the tangents.

Mentality

  • Start now ignoring that voice in your head that will tell you, this is hard, you can’t do it, you’re too old, it hurts, you can try again another race. You have to push through believing in your training and your determination and perseverance!
  • Bad patches will pass if you just distract yourself for a bit.
  • Don’t get stressed if you are a little boxed in early on.
  • Smile at all the cameras, thank as many volunteers as you can, high five all the people that put their hand out, take in all the scenery and enjoy every bit of it – YOU’RE RUNNING A HALF MARATHON!

Logistics

  • Body-glide, don’t forget it. 
  • Cotton is not your friend. 
  • However long you anticipate your half marathon will take to finish, multiply it by 2.5. Then make sure your playlist is that long, especially if you want warm-up tunes at the start line. There’s something weirdly demoralizing about your playlist starting over again when you thought it was long enough. 
  • If you feel a blister forming look for an aid station and add some vaseline or moleskin (if available).

Pacing

  • If you feel like you need to walk you need to slow down.
  • Run at your target pace, do not get sucked into running faster because of the rush you get from the other runners/crowd. 
  • Don’t go out too fast! The secret to a fast half marathon is a negative split (meaning you run the second half of your race faster than the first half). Patience! 
  • Go slow, start slow, and ignore the pressure to pick up your pace just because you’re doing well. 
  • Do not set a time goal for your first half marathon.
  • If you don’t think you’re going too slow, you’re going too fast.

And the most important advice of all

Nothing. New. On. Race. Day!

Now that you’re armed with all this great advice, it’s time to put it into practice and run your best half marathon yet. We hope these tips help you achieve your goals and cross the finish line feeling strong and accomplished.

Be sure to share and follow us on Instagram or join our Facebook Group – we would love to hear from you!

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Running Terms Every Beginner Should Know

Expand your knowledge as a runner when you learn about these running terms

Running is a great addition to your life. Not only does it help you get or stay in shape, but it also stimulates your brain and improves your mental health. Every day people discover running through their friends, social media, or curiosity. While running itself is a simple concept, runners have been known to complicate it a bit with science, analytics, and terminology! We introduce you to and break down various running terms all runners should know, especially first-timers.

Expand your running vocabulary

Base Run

Different training runs will prepare you for race day.

This is the short run or maintenance run that you do. This should be done at a moderate speed for a moderate length of time. At this pace, you should be able to hold a conversation easily.

Strides

This is a run of 50-100m. Your stride is purposefully longer as you gain speed and momentum before reaching your top speed. Great for activating and strengthening muscles. Strides can be done as a warm-up, cool down, or specific workout aimed at increasing your speed.

Shakeout 

Extremely easy-paced jog meant to loosen your body and get the blood flowing. Can be a shorter distance (1-2 miles) or time (10-15 minutes).

Progression Run

As the name suggests in this type of run you progressively increase your speed until your pace becomes more difficult to sustain. This helps your body acclimate to different paces and increase your lung capacity.

Intervals 

Runners often run strides or a quick shakeout run before a race.

Intervals are the short, slow runs sandwiched between your longer, fast runs. The longer runs are meant to be more intense with the shorter runs acting as your recovery. Adding intervals is a great way to vary your running routine and grow as a runner.

Turnover Workout

This workout includes short bursts so that your body becomes acclimated to the rotation of the joints. Higher turnover uses less energy and decreases stress on your muscles. 

Threshold Run

This run involves a speed that is slightly faster than your usual pace but a little under your 5K pace. As you grow as a runner you should be able to hold this pace for at least 30 minutes. 

Tempo Run 

Pickup runs prepare you for when you get fatigued at the end of your race.

Tempo refers to a higher speed at which you can maintain momentum for a long time. This type of workout can be uncomfortable, but it’s great for anyone looking to build their stamina or push themselves. 

Pickup Run

Usually done in the middle or end of a workout or run. Increasing your pace in the middle or at the end of a run is perfect for getting used to running while being fatigued. It helps train your mind and body to eventually run longer distances and times.

Recovery Run

As the name suggests, it is there to help you recover. It is a slow-paced run and helps you with your form and improves fatigue resistance. Meant to be extremely relaxed.

Cool Down

A light jog of a mile or two keeps the blood flowing even though you are progressively slowing down. 

Running has multiple benefits, but beginner runners can make mistakes when starting out. Become familiar with these running terms and trust the process. Remember to effectively warm-up before any run to ensure you get the most out of your workout and prevent injury.