Tag Archive for: first half marathon

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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.

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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. 

9 Healthy and Fast Breakfast Recipes for Busy Runners

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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.