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How Far in Advance You Should Start Training

We’re here to help if you’re not sure when you should start training for your half

Congratulations on deciding to train for your first half marathon. Or congrats on returning for another 13.1 miles in pursuit of your PR. Either way, you should start training at some point. But what’s the optimal training timeframe for your goals? Reaching your goals requires dedication and a high level of discipline. Before you begin, take into account your current fitness level, running history, and goals. 

Give yourself enough time to train for your half marathon.

Every runner is unique with different skills, abilities, and training needs. Make sure you give yourself plenty of time to prepare, but not too much that you experience runner burnout. Our advice will get you going and provide information on when you should start training.

When you should start training

If you are starting from the beginning most half-marathon training plans are 10 to 18 weeks long. If you can comfortably run 3 miles or more then you may need less time to meet your half marathon goals.

At first, try to run 3-4 days a week. As you progress, bump it to 4-5 days a week. This is where you build your base and introduce your body to what you’re about to ask it to do. As you build your endurance and stamina, slowly increase the mileage of your runs.

Add cross-training for 1 or 2 days per week to reduce injury chances and strengthen your body. Swimming, cycling, elliptical training, and yoga are excellent cross-training methods. Don’t forget to rest when your plan calls for a rest day. And listen to your body! If it’s telling you to take a break or pull things back a bit, then do it. You’d rather miss 1-2 runs or workouts than get injured and miss 1-2 months. Skipping rest days is a simple training mistake all runners should avoid.

Build mileage slow and steady

The right amount of training will help you achieve your goals.

If you’re a first-time runner following a longer plan, allow for the first 10 weeks to build up your mileage safely. In a 10-week training program, gradually build your mileage from about 15 to 30 miles. The idea is to increase your mileage by 10 percent every week for injury prevention and optimal improvement. The trick is to gradually introduce your body to more miles so that it gets stronger over time.

Introduce a healthy diet during training

Whatever plan you choose to follow, pair it with eating healthy and hydrating properly. How healthy your diet can be is completely up to you, just like when you should start training. But just like proper training and slowly increasing your mileage, a healthy diet will make things that much easier. You have to give your body the fuel it needs to run the miles you want it to run. And you have to hydrate effectively and replace the electrolytes you’ve lost during training. Get started with these 9 healthy and easy-to-make breakfasts.

In the world of half marathon training, there’s no one-size-fits-all approach. Your unique abilities and aspirations will dictate the ideal preparation period. Whether you’re beginning from scratch or have a solid running foundation, it’s vital to tailor your training timeline to suit your needs. As you embark on this journey, remember to progressively build your mileage, incorporate cross-training, and, perhaps most importantly, fuel your body with a healthy diet and proper hydration. With the right plan and a little patience, you’ll be well on your way to conquering those 13.1 miles and achieving your half marathon goals. Remember to include a wide variety of runs, add cross-training, and give your body the rest and recovery it needs. So, lace up, stay motivated, and enjoy every step of the journey!

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Why Adding Cross-Training is Beneficial for Your Body

Learn how cross-training is beneficial and can help you become a more balanced runner

Whether you’ve just discovered running or have been a runner for years, it’s important to know why cross-training is beneficial. This becomes more important for runners as they begin to train for their next event. You’ll need to build your endurance in a holistic and balanced way. Cross-training is beneficial because it can help you prevent injury, avoid burnout, and improve your performance.

Cross-training refers to any kind of training done to supplement your running. As a runner, you should use cross-training in combination with your running to achieve your goals. As a beginner runner, including swimming, cycling, weight lifting, and yoga can enable you to become a more balanced runner. Pro tip: if you’re crunched for time or can’t get in your run, these 6 exercises you can do anywhere will keep you on track.

How cross-training helps you reach your goals 

Cycling can help improve your run performance.

The main benefits of complimenting your running with cross-training include: 

  • Strengthen different muscle groups – This helps strengthen muscles that aren’t primarily used when running. Running is repetitive, using the same muscles in the same way over and over. Swimming is excellent because it eliminates the pounding of the pavement and provides a complete body workout. It might sound funny, but building strong glutes muscles can give you a better runner’s butt and improve your form! 
  • Improve cardiovascular fitness – Combine running with activities like cycling or rowing. That allows you to work on your cardiovascular fitness without logging a ton of miles. Adding activities like that allow you to continue working on increasing your endurance and stamina. Learn why many runners use cycling to improve their run performance.
  • Reduce the chances of injury – Cross-training can help prevent over-use injuries because you’re not using the same muscle groups repeatedly. These 8 tips can help prevent shin splints, a type of over-use injury. Unfortunately, injuries can happen at any time. But the more you become a balanced runner, the more you can reduce potential injuries. This helps you stay on track with your training! 

Cross-training for runners 

Yoga can improve your flexibility and lung capacity.

It’s no secret, the muscle groups in your legs are used the most during running. To keep progressing during your training, you should supplement your runs with different, targeted activities. If you run 3-4 times a week, add two days of cross-training to your plan. During those days, choose something that enables you to strengthen the muscle groups that running alone can’t. If you don’t have access to open water, a bike, or a yoga studio, trail running can work. The terrain alone will slow down your pace and not allow you to just “turn your brain off” when running. Yes, you’re still running, but you will use your muscles differently than road running and the ground will provide a softer landing for your joints, bones, and muscles.

Running is a great way to improve your physical well-being and overall health. But running by itself is just one piece of the puzzle. That’s why you should add additional activities to your overall training plan. Cross-training is beneficial and will positively impact your training, pushing you closer to your goals. 

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Tight Hips in Runners: Signs, Symptoms, and Treatments

Keep your training on track when you prevent tight hips

Oftentimes, runners experience a feeling of tightness in and around the hip region. Especially if they’ve just begun training and have started increasing their mileage. This tightness is generally a result of stiffness in the hip flexors and prevents runners from running their best. Hip flexors, particularly the iliopsoas, are important to runners. The iliopsoas acts as the strongest flexor of the hip and is the prime mover of hip flexion. Think of your hips as the wheels that propel you forward. Tight hips can lead to poor running form and an increased risk of injury. Here are a few things you need to know about tight hips.

What causes tight hips in runners?

Don’t let tight hips keep you from achieving your goals!

When running, your muscles are repeatedly used in the same way. As a result, runners can experience tight hips if they don’t stretch those muscles in the opposite direction.

Another reason is overcompensation due to weakness in other muscles like your core and glutes. When other muscles used during running are weak, others have to take over and work harder. This is why cross-training is important and helpful.

Lastly, your hips can tighten if you don’t allow them to rest and recover. As simple as it sounds, this is another reason why effective recovery is so vital to a training plan. There are many different ways runners allow their body to recover: yoga, foam rolling, deep stretching, massage, etc.

Signs and symptoms

Lower back pain could be an indicator that your hips are tight.

The most obvious sign is a feeling of tightness or stiffness in your hips. Other signs include pain in your lower back, neck, or glutes due to overcompensation or abnormal running form. Runners might also experience difficulty when stretching.

Prevention

As well as regular rest and recovery, there are also many exercises, stretches, and workouts that can help prevent tight hips. Don’t forget about foam rolling! Add the technique below to your foam rolling routine to keep your hips feeling loose and refreshed.

Foam rolling technique

  • Get in a plank position (on your forearms)
  • Place the roller under the front of one hip
  • Roll up and down slowly, focusing on the tight spots
  • Twist to the side so you include the outside of your hip
  • Spend 1-2 minutes in the area, then switch legs
  • Breathe deeply throughout

Skater squats can help open up and strengthen your hips. Photo credit – MapMyRun

The two stretches below will help open up and strengthen your hips. Complete them before and after your run. 

Skater squat

  • Stand with your legs slightly wider than hip-width
  • Squat down
  • As you come up, slowly put your weight on the left leg
  • Extend your right leg back
  • Hold this for as long as you can, up to 60 seconds (place your hand on the ground for help balancing)
  • Switch legs and repeat 10 times

Crescent lunge knee-up

  • Lift your right knee up to 90 degrees
  • Stretch your arms out to the side to help balance
  • Bring your right knee towards your chest
  • Switch legs and repeat 10 times

Training your body to run long distances isn’t all about mileage. Proper rest and recovery are just as important to any run or workout. So are stretching, cross-training, and foam rolling. Tight hips can alter your form and lead to discomfort and potentially injury. Add the two exercises mentioned to your routine to help prevent stiffness in your hips and keep working towards your goals.

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Better Runner’s Butt: How to Build Strong Glutes

Learn how to strengthen your glutes for a better runner’s butt

Runners should always keep their health and physique in proper condition. This is key to many, many happy miles! An effective training plan emphasizes a healthy diet, proper nutrition, and various runs. However, many runners are not aware of how much a better runner’s butt can help. Building strong glutes is an important aspect that helps avoid lower-body injuries and improve form. Learn about some cool tips for strengthening your glutes and start working towards a better runner’s butt. Pro tip: these glute exercises are a great addition to this effective warm-up routine.

The benefits of stronger glutes

Glute exercises can help improve your form. Credit: Scott Flathouse

The gluteal muscles play a key role in the movement and stability of your hips. Putting a focus on strengthening your glutes is a good practice during training. The top benefit of stronger glutes and a better runner’s butt, you are less prone to injuries. Other benefits include:

  • improve body’s balance and stability 
  • can complete them anywhere
  • increase in performance and endurance
  • reduction in pain post-running.

Running itself isn’t enough to effectively strengthen the gluteal muscles. Take advantage of the benefits when you include these 4 glute-strengthening exercises. Whether you’re training or in the offseason, they’ll help you get a better runner’s butt. You might be sore after the first few times you use these exercises. That’s okay! Alleviate that sorenes and recover faster when you add Epsom salt baths to your recovery plan.

4 exercises to strengthen your glutes

  1. Squats

You can complete squats with or without weights.

Squats are a common exercise that’s particularly helpful in strengthening the gluteus maximum muscle. You can use weights if you want, but they’re not necessary. For squats, 

  • keep your feet shoulder-width apart
  • bend your knees until your upper legs are parallel with the ground
  • push through your heals
  • keep your chest up
  • return to an upright position, then repeat
  • to start, try 3 sets of 10 squats with a 60-second rest in between each set

  1. Glute bridges

Hold the glute bridge for 1-2 seconds at the top.

These engage your glutes by isolating them with a unique posture. Be slow and deliberate with your movements. This is also great for your core! For glute bridges,

  • lie flat on your back comfortably
  • keep your legs at a 45-degree angle on a bench (or on the ground)
  • lift your midsection straight up, clenching your glutes
  • remain here for 1-2 seconds, slowly return to a resting position, repeat
  • to start, try 3 sets of 15 glute bridges with a 60-second rest in between each set

  1. Lunges

You can move forward or remain stationary during lunges.

Lunges strengthen the gluteal muscles on the front portion of the legs. These can be done by either standing in place or by walking forward. For lunges,

  • put your hands on your hips or hold a small weight in each hand
  • place one foot forward and the other backward in a staggered position
  • in one motion, lunge forward with your front leg making a 90-degree angle and your back knee barely touching the ground
  • if balance is an issue, you can place your hands on your knee
  • return to an upright position by pressing into your heels, alternate legs, and repeat
  • to start, try 3 sets of 10 lunges with a 60-second rest in between each set

  1. Dumbbell step-up

Dumbbell step-ups are an excellent glute-strengthening exercise.

The dumbbell step-up is simple, yet very effective in strengthening your glutes. You will need dumbbells (or something heavy) and a box/bench/chair/curb to step on. For step-ups,

  • stand in front of a raised surface in an upright position
  • hold a dumbbell in each hand
  • with your thigh parallel to the ground, step up onto the bench 
  • leave the other leg hanging
  • slowly return to the initial position, alternate legs, and repeat
  • to start, try 3 sets of 10 step-ups (5 for each leg) with a 60-second rest in between each set

Runners are always looking for different ways to improve their performance and reduce injury chances. Strengthening your glutes and creating a better runner’s butt is often an overlooked method of improvement. Incorporate 1 or all 4 of these exercises into your routine. It won’t take long before you begin to see and feel a difference. When you’re ready to jump to the next level, add these booty band workouts to keep strengthening your glutes.

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Vary Your Running Routine for Better Results

Switch things up and see improvement when you vary your running routine

Everything can feel out of balance when you initially vary your running routine. Have you added new workouts? Are you getting up earlier than normal? Is your distance progressively increasing? Will you accrue some of your miles on a trail? All of these changes can impact your schedule and how your body feels after. This is much better than running the same route and distance every time. You’ll eventually adjust to your new routine and begin to see improvements! However you vary your running routine, don’t skip the warm-up.

How can you vary your running routine?

Switch up your running routine to see improvements.

There are many ways to add some spice and excitement to your routine. Below are 5 different ways you can change things up. You can mix and match several of them to work in concert with one another. Make sure you’re adjusting your routine to fit your schedule and your goals.

  1. Frequency

Increase or decrease in the number of days you run. This will fluctuate depending on your goals, the number of rest days, and how often you cross-train (workout, swim, yoga, cycle, etc.). 

  1. Intensity

Adjust your intensity to coincide with the distance of your run.

Use your heart rate to change this variable. If you prefer to run for long distances at a steady pace, consider adding a workout with shorter distances with more intense efforts. If you normally run just a few miles at a fast pace, you’ll need to dial your effort back if you begin to increase your mileage. Do you want to take your kids with you on your run? Learn how to run with a stroller and know that you’ll have to adjust the intensity of your run.

  1. Length

This is dependent on your goals and the training plan you’re following. If you’re running to stay healthy, perhaps you stay in the 10-20-mile range every week, but you adjust the intensity and change your routes. If you’re training for a half marathon, then you’ll need to increase your weekly mileage as you get closer to race day. Pro tip: as you’re increasing your mileage, this advice can help you prevent and cure shin splints.

  1. Type

Include staircase runs and hill repeats to get stronger.

You can adjust how you run based on your smaller weekly goals that lead to your larger goal. If you want to get faster, include track workouts or interval training. Include hill repeats or staircase runs to strengthen your lower body and improve your breathing ability. These 7 different types of runs will help you switch things up.

  1. Location

Don’t just run the same one or two routes all the time. Switch it up! If you run the same thing all the time, your body will become accustomed to that route. Whether you add hills to your route or take it to the trails, you’ll become stronger when you change your route. Add some track workouts to increase your speed.

How often should you vary your running routine?

The answer to this question depends on what you want from running. If you’re after general fitness, then consider changing it up every 4 to 6 weeks. If you’re planning to run a half marathon, then you’ll want to vary your running routine for the 3 to 4 months you’re training. Even small, weekly changes help because you’re giving your body a new set of challenges. They’ll help you reach your ultimate goal.

Whatever your goals are, you can become a better runner when you vary your running routine. Remember to change things up based on how they help you reach your goals. There might be some growing pains and slight changes to your schedule, but you’ll eventually settle in! Don’t forget to adjust your nutrition too. These 4 taco recipes are delicious and a great place to start!