Tag Archive for: first half marathon

12 tips that could make running easier

Would you like to improve running? Are factors like motivation, stamina, and ability holding you back? Did you know jogging or running on a regular basis can reduce your chances of acquiring diseases like heart disease and type 2 diabetes? If you’re a nervous beginner, here are some helpful tips that can make running easier for you. Make sure you have these 7 essential items you need before training begins.

Pro tip: when you start adding long runs to your training, follow our long-run recovery timeline!

  1. Start with walking.

Before you break out into a run, start with a walk. It will warm up your muscles, joints, and bones and serve as the starting point for your run. Make it a habit to walk for the first five minutes before your run. This will help you get accustomed to running.

  1. Pair running with an activity you enjoy.

If you have a hard time leaving the house for a run, pair running with an activity you like doing such as listening to a podcast or your favorite playlist. While engaging in your activity, start your run. Keep yourself occupied with the activity throughout your run. This will help you enjoy your new-found workout.

  1. Set small distance goals.

If the run time feels daunting, set small distance goals. For example, you can do a 1K run or a jog around the park to start. Set small challenges that are achievable so that you will feel determined to continue.

  1. Enlist a running partner.

Even though some people prefer to run alone, you can opt for a running buddy. It will help if this person enjoys running. Running with a friend can make this exercise a pleasurable experience.

  1. Keep track of your progress.

Keep a record of how much and how long you run. At periodic intervals, go over your record. You will be able to see a steady improvement in your time and distance. This will inspire you more to run.

  1. Listen to your favorite tunes.

Music is a great exercise accompaniment. Make a compilation of energetic tunes or listen to ours. On your next run, put on your ear pods and listen to this list. The music will stimulate you to adjust your speed and pace. You’re also more likely to enjoy the run.

  1. Invest in good shoes.

Your footwear matters when you run. Avoid the temptation of buying cheap shoes. They can seriously damage your feet, joints, and back. Spend the extra money on a pair of good runners. Pro tip: follow our advice to pick out the right running shoes.

  1. Progress gradually.

Avoid progressing in your training too quickly. This can rapidly demotivate you and even injure your body. Follow your training plan and take advantage of your rest days. This tip is applicable for a beginner, novice, and a pro.

  1. Reward yourself.

Hard work deserves to be rewarded. Each time you complete a goal, treat yourself.

  1. Join a runner’s group/forum.

What better way to encourage yourself than to talk to other runners. They can provide valuable tips and suggestions to improve running.

  1. Positive self-talk.

Your mind is your biggest obstacle when it comes to running. In fact, you’ll find it easier to come up with reasons not to run versus pushing yourself to get out the door. This is where you have to repeat positive affirmations like:

“I’ve got this!”

“I can do this.”

“One run at a time.”

“I’m one step closer.”

  1. Follow a training plan.

This is especially helpful if you’re a beginner. There are 30-day beginner programs that will help you build your endurance and confidence. Many of them gradually progress from walking to running.

Running isn’t about losing weight or getting fit. It’s a lifestyle. The first two weeks may feel like an uphill battle, but if you apply some of these tips, you can make running easier.

These tips can help you increase your speed as a runner

Whether you’re a first-time runner or not, you will eventually want to increase your speed. This is the best way to set new PRs! You’ll have to put in the work though. It takes hard work and dedication to increase your speed. Below are 7 different ways that you can increase your speed and chase those PRs. The more of these tips you integrate, the better. Pro tip: make sure you effectively warm-up before any run or workout.

Interval training

This means exercising with periods of high and low intensity to run faster. Running an interval involves running faster than your everyday pace. The intervals revamp the efficiency of the oxygen delivered to your body. This will help increase your speed and efficiency. Learn more about how interval runs and these 6 other types of runs can help increase your speed.

Interval workout example

  • Jog for three minutes
  • Sprint for one minute
  • Repeat this cycle four more times, resting in between each repeat

Use the treadmill

If you want to run faster, you need to practice. Buy a treadmill and use it as a source for you to keep yourself motivated during bad weather days. Especially if they keep you from going outside for your daily run. The treadmill assists with leg turnover, making it easier to run faster. Push the pace as much or as little as you want. Increase your speed over time to see improvements.

Run hill repeats

This can be challenging, but it’s worth it. Running hills is a form of resistance and running mechanic training. You’ll increase your muscle strength, especially your glutes and calves. The muscles needed to sprint across the finish line! Pro tip: get the right running shoes for you with our helpful insight.

Add strength training

How you increase your speed is not just about running. You need to keep yourself active and functioning. Strength training involves physical exercises that improve strength and endurance. It is associated with the use of weights but can take a variety of different forms, like booty bands. Start with small weights and increase your goal gradually. If you manage to beat your record, you are doing great. 

Try yoga

Yoga has extensive benefits beyond our imagination. Add yoga to your daily or weekly training plan and you won’t be disappointed. A study showed that twice-weekly yoga sessions increase flexibility in your joints and improve the balance of your body. The added stretching could also prevent injuries like shin splints.

Be steady and focused

Things take time, so don’t get off the track. You won’t achieve your big goal overnight. Set up smaller, weekly goals along the way. Take it easy on yourself. Slow and steady may win the race, but fast and steady builds speed! Take challenges and try running faster than the day before.

Eat right

Let’s turn to optimal fueling. We can talk about making sure you have enough to eat before you run and eating enough to recover properly. Just don’t let your sugar cravings overtake your goals! Eating healthy and hydrating properly will help you work harder. 

These are some of the most tried and valued running techniques. You can have your unique ways to help you increase your speed. Do you have any unique ways that have helped you increase your speed or have you tested any of the above out? We would love to hear.

Recover faster with our 6-step long-run recovery timeline

Your 3M Half Marathon training plan will include long runs which will progressively increase over time. They’re the core to building the endurance needed to achieve your goals. Just like any other run or workout, you need to recover and prepare for what’s next. This long-run recovery timeline will help expedite the recovery process, from the moment you stop your watch until you lay down for a well-deserved nap. Follow our advice, build it into your schedule, and make sure you’re ready for whatever is next on your training plan. Wait, before you even start the long-run recovery timeline, make sure you avoid these five simple training mistakes.

Pro tip: adjust the timeline as needed to fit your schedule.

Rehydrate (within 5 minutes)

Runners lose fluids during runs and workouts when sweating. This is the price you pay so your body can stay cool during the run. It’s important to drink at least 16 ounces of an electrolyte-enhanced drink (like Nuun Hydration) when you’re done. Drinking this will begin the rehydration process and restore needed electrolytes and nutrients Pro tip: have a drink ready before you begin that’s specifically for after your run.

Stretch and foam roll (within 5-15 minutes)

You’re pushing your body further and further, reward it with stretching and foam rolling. Whether you’re increasing your distance or lowering your time, you’re asking a lot of your body. Take care of the muscles that take care of you. Stretching and foam rolling allow fresh blood to flow to the muscles. This speeds up recovery and helps prevent lactic acid from settling in. It can also help you avoid the pain from shin splints. Pro tip: check out these other reasons runners love to foam roll.

Eat a snack (within 15-30 minutes)

Grab some fruit, beef jerky, or your favorite GU Energy Chews. Eat something that won’t upset your stomach or dry out your mouth. You need to replace the energy your body consumed during your long training run. Plus, it’ll give you a nice little energy boost. Keep hydrating!

Cool off (within 30-60 minutes)

Take a cold shower or jump in a cold body of water like Barton Springs (stay no more than 15 minutes). The cold water can help your body’s core temperature return to normal and reduce inflammation. If it’s cool outside or slightly windy, take your stretch session outside.

Eat a meal (within 1-2 hours)

Time to eat! By now your snack is wearing off and your stomach is beginning to rumble. Depending on your mileage, your body probably burned thousands of calories. Time to replace them! Grab something to eat, whether it’s a pre-cooked meal, something you prepare, or you go out to a restaurant. 

Nap (within 2+ hours)

The ending to a perfect long run, a nap. You’ve stretched and foam rolled, eaten, hydrated, and showered. It’s time to let your body do some repair work. Find somewhere that’s dark and cool. A 30-60 minute nap is perfect, depending on what you have to do for the rest of the day. It’s not a bad idea to stretch/foam roll one more time and drink some more electrolytes before your nap. 

Some runner’s recovery timeline might differ. You can adjust this to fit your schedule. But the core of this long-run recovery timeline will assist in repairs your body needs. This will help you get ready for whatever is next on your training schedule.