Tag Archive for: half marathon training

Runners: Make Every Day Earth Day

When you wake up and put on your running shoes, what is that one thing that motivates you to go outside? Besides the obvious desire for fitness, the Earth herself can be a tremendous motivation in all her natural beauty during our daily runs through parks or fields of flowers- it’s simply amazing!

The fresh breeze blowing through your hair and the vast expanse of greenery are just some things that make running in nature so much more enjoyable. The Earth is beautiful and deserves to be appreciated for all its natural wonders.

You can do your part in helping protect Earth by making small changes that will improve the environment, and together we can help make every day Earth Day.

Soles4Souls donates old sneakers to people in need

Recycle or Donate your old gear and running shoes:

Every time you purchase new running gear and shoes, think about recycling or donating your previous attire instead of dumping it in the garbage. There are numerous methods for recycling shoes. Take them to your local Goodwill or homeless shelter. Many companies now have recycling and reuse programs for athletic equipment and shoes. You can look up relevant locations and offer your equipment for recycling.

 

Girlfriend Collective Compression Run Short

Make purchases from eco-friendly brands: 

Today, no matter what you wish to buy, you will have an infinite number of vendors to choose from. If you are committed to making the planet a healthier, cleaner, and better place, make the right option when deciding on your running gear. Currently, there are many brands like Brooks, Girlfriend Collective and Allbirds that create a wide variety of products from recycled materials and sustainable methods.

 

 

Under Armour Playmaker Water Jug

Take a refillable water bottle from home:

Plastic pollution is a big threat that the Earth is dealing with. If you carry around disposable plastic bottles to relieve your thirst while burning calories, a reusable and refillable water bottle would be a better solution. You may lessen your carbon impact on the earth in this manner.

Ensure that you run on a clean track: 

The simplest way you can contribute to the conservation of planet Earth is by keeping it clean. So, if you are running down a route and come across a few wrappers or cans, you know what to do. Simply pick them up and toss them in a nearby trash can.

These were a few tips to help you take care of the environment while taking care of your body. Follow them and inspire others to join you in making the Earth a greener and more pleasant place to live in.

How Half Marathon Training Can Lead to a Healthier Lifestyle

7 different ways your training can create the healthier lifestyle you want

Half marathons are extremely popular within the running community. Every day, more people start running as a way to create a healthier lifestyle. Consistency is key if half marathon training is to become a factor in reaching your goal of having a healthier lifestyle. Even if you spend 12-18 weeks training, the consistency of your training plan will naturally lead you to a healthier lifestyle. Yes, you have to hydrate, get enough sleep, and eat right. That’s what will fuel your body during training. Doing that effectively will provide you with what you need during your half marathon training and factor into your healthier lifestyle. Below are 7 different ways training for 13.1 miles can create the healthier lifestyle you want.

Improve cardiovascular capacity

Your stamina will improve as your mileage increases.

Your cardiovascular capacity will become more efficient as your miles increase during your training. Cardiovascular capacity is basically your body’s ability to deliver oxygen to your muscles. This is vital to your growth as a runner! As your body gets better at this, you’ll be able to cover longer distances. During your build-up, that tough 6-mile run will become just another number during your longer runs down the road. Building up your stamina coincides with your increase in mileage, which will help on race day.

Burn calories

Once you get into the groove and start covering long distances regularly, your body’s metabolism rate will improve. New runners also burn more calories than veteran runners because they’re working harder. Don’t forget to fuel your body with a well-balanced diet and regularly hydrate. Burning calories is directly linked to the next benefit, weight loss. But you have to burn more than you take in! That’s why eating healthy foods and hydrating effectively is the foundation to a healthier lifestyle.

Lose weight

You’ll lose weight during your training if you follow your plan and eat healthily.

If you eat properly, hydrate effectively, and stick to your training plan, weight loss will occur. This could also help you become a better and more efficient runner. The less weight you run with, the easier it will be for your body to run. Some runners actually do the opposite and wear weighted vests. This makes their run or workout more difficult, helping them become stronger. Your metabolism, a balanced diet, and consistent routine are all crucial to losing weight and establishing a healthier lifestyle. 

Create structure

Finding the right balance in one’s life isn’t simple these days, especially with work, family, friends, travel, and leading a healthier lifestyle. Once you decide to train for a half marathon, you’ll need to fit that into your busy schedule. Figure out what works best for you, build your routine, and you’ll develop a natural schedule. All you need to do is be smart and tweak your lifestyle around this schedule. If you’re a morning person, knock out your run before work. Skip that happy hour and fast food and eat a healthy meal and go to bed early instead. If you have kids, take them with you. All of these little changes will create your training structure.

Better your mental health

Running can reduce your stress and anxiety levels.

Life, work, kids, unnecessary drama, and uncontrollable external factors can all increase stress and anxiety. This could lead to poor eating, drinking too much, and a lack of sleep. Running helps reduce stress and anxiety which in turn helps you stay on track. Solidifying your routine, strengthening your body, and eating well can make you fit and improve your mental health. Think of it as a cycle

  • you build a routine, eat right, and sleep well so you can train
  • your training can help reduce stress and anxiety
  • you reduce stress and anxiety so you can stay on track
  • repeat!

Join the running community

There are running groups and clubs just about everywhere. Some are free, some charge a monthly fee for coaching and training. Give them a try until you find the one(s) that work best for you. They could help dictate your schedule, introduce you to new people, and get advice from veteran runners. As you get more comfortable, you’ll meet new people and slowly become a part of your running community.

Boost immunity

Better metabolism, improved stamina, and increased lung capacity are health benefits that can lead to an improved immune system. This could help your body recover from runs faster, make you less susceptible to illness, and further your healthier lifestyle. If you’re sick you won’t be able to run or workout until you’re better. Having an immune system that’s in tip-top shape will keep you on track and in your healthier lifestyle routine.

Running has many benefits that can lead to a healthier lifestyle. Settle on your routine and stick with it. Eat right, hydrate effectively, and get enough sleep. All of these actions are connected to your training and can lead to a healthier lifestyle. All of this can benefit your mental, physical, and emotional well-being. 

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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.

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