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Beginning Runner Training

Expert Panel Questions???

“I have never been a runner I am out of shape and attempting to train for a half marathon I am just now starting should I focus on keeping up a faster pace for shorter time or go for distance with a slower pace?”

(ask your questions to the UtahRunning.com Experts)


If you’re just starting out as a first-time runner, you should make the establishment of a consistent training program your first priority. Find thirty minutes each day (six days each week, if possible) to set aside for your training. Don’t worry about pace or distance at first. In fact, you may need to do a combination of walking and running in order to get through thirty minutes. Before long, if you are consistent, you’ll be able to run comfortably for thirty minutes each day. As that begins to feel easy, add time to some (not all) of your weekly runs and see how your body responds to the increased workload.

Try not to skip days unless you need to recover from an injury. Instead, learn to listen to your body, running faster on days that you feel good and easy on days that you need to recover. Not every day should be a hard day. Besides keeping you healthy, this is important for your enjoyment of the sport. If you begin to dread the difficulty of a normal run, you’re working too hard.

If you’re a beginning runner training for a half marathon, you’ll eventually want to work a long run into your schedule once each week. This long run should be about 10-12 miles and should constitute about 20-25% of your weekly mileage. For example, if you run 10 miles on Saturday morning, you should average at least six miles each of the other five days for a total weekly mileage of 40.

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So who answers what? Expert Questions

So who answers what? Expert Questions

When it comes to the questions that people ask the Expert Panel, as a UtahRunning.com team we decide who on our Expert Panel will be best able to answer the question based on their background and expertise.

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Nate Graven – Utah Running Expert

Nate Graven               Licensed Massage Therapist

Sports Massage Specialist

Nate is a graduate of the Utah College of Massage Therapy (2000), where he also received advanced training and certifications in sports performance and clinical therapies. He has specific training in Structural Integration (Ida Rolf Method), Soft Tissue Release and Neuro-muscular therapy, body awareness and movement re-patterning for bio-mechanical advantage, and Isolated Stretch therapy. He attended Weber State University and currently works with Basics Sports Medicine physical therapy clinic on campus as a consultant and therapist.

He is an educator of sports massage and performance based body work modalities, developing outcome and evidence-based treatments to support athletes of all levels. He is also a researcher and is currently working with exercise physiologists and other health care professionals on the clinical benefits of myo-fascial organization thru manipulation.

Nate has professional experience in medical clinics, sports and university fitness/human performance centers, and works with teams and individual athletes (Olympic, Professional, Elite local), including being a member of the Athens 2004 Sports Massage Team at the summer Olympic games in Athens, Greece.

The local running community is the bulk of Nate’s private clientele and he has helped many athletes “P.R. on race day”, whether it is a local charity 5k or even performing pre-event work at the U.S. Olympic Trials.

He grew up in Ogden where he enjoyed playing sports in every season. He played team sports at Ben Lomond High school and continued on in competitive adult leagues. An injury while playing with a local semi-pro football team brought Nate to the therapy and support side of sports but also created an opportunity in a career he loves. Nate and his wife Lyndsay are new runners and hope to finish the Ogden Half Marathon in 2010 pain free. They live in Roy and chase their children Thea and Mason around for speed work.

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by on Jan.01, 2010, under Utah Running Experts

Corbin Talley – Utah Running Expert

Corbin Talley              Elite Athlete: Marathoner/Ultra Marathoner

High School Track and Cross Country Coach

Corbin currently teaches English at Davis High School (Kaysville, UT) and has coached Track and Cross Country there for the past 7 years.  He has a Bachelors Degree in English Teaching from Weber State and a Masters Degree in Health, P.E. and Recreation from Utah State University.  He is also a USATF Level 1 certified Coach.

Career Highlights:

Boys Track & Field State Champions – 2008, 2009

Girls Track & Field State Champions – 2004, 2005, 2006

Boys Cross Country State Champions – 2007

Girls Cross Country State Champions – 2007, 2008

Girls Cross Country Team finished 9th at Nike Nationals in 2007

Coached 13 Region Championship Teams

NFHS Utah Boys Track Coach of the Year – 2009

NFHS Utah Girls Cross Country Coach of the Year – 2007

Corbin’s running career has been very successful.  He excelled in high school, college, and continues to run competitively today.  He has competed in events ranging from 5Ks to marathons, and has also competed in several ultra marathons.

Athletic Accomplishments:

PRs:  mile – 4:06; 3,000m – 8:17; 5,000m – 14:15; 10,000m – 30:17

3 Time All-Conference Cross Country at Weber State

3 Time All-Conference Track & Field at Weber State

NCAA Qualifier in the Steeplechase in 2002 (8:47 pr)

Utah Road Racing Circuit Champion – 2003, 2005

Marathon PR – 2:21.31 (St. George 2003)

Finished 49th in the 2004 U.S. Olympic Trials Marathon

1st Place – Sedona Marathon (2006); Course Record

Finished 12 marathons and 5 ultra marathons (goal of 100 marathons in lifetime)

Completed the 2009 Wasatch 100

Course Record Holder – Gerald Anderson Memorial 5k

Corbin Talley grew up in Riverton, UT where he attended Bingham High School.  After high school, he attended Weber State University where he competed in Track and Cross Country.  While at Weber State, Corbin met and married Stefanie who also ran on the WSU Track and Cross Country teams.  They currently reside in Layton, UT with their two kids – Ashlyn and Samantha.

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by on Jan.01, 2010, under Utah Running Experts

Lindsey Anderson – Utah Running Expert

Lindsey Anderson      Olympian

Professional Athlete

Lindsey Anderson is best known for her athletic accomplishments.  Lindsey competed in Cross Country and Track at Weber State University where she earned All-American honors twice and set four school records.  After college, she qualified for the 2008 Beijing Olympics when she finished second overall in the 3,000 meter steeplechase at the U.S. Olympic Trials in Eugene, Oregon.  In addition to being an Olympian, Lindsey has also qualified and competed for the U.S. in two World Championships: Osaka, Japan in 2007 and Berlin, Germany in 2009.

Athletic Accomplishments


Berlin World Championships 2009

Beijing Olympics 2008

Osaka World Championships 2007


2nd in 3,000 meter steeplechase at U.S. Olympic Trials 2008

3rd in 3,000 meter steeplechase at USA Track and Field Championships 2007


Two-time NCAA All-American in the steeplechase

Nine-time Big Sky Conference Champion

Holds four WSU school records

Personal Records:

3,000 meter steeplechase – 9:30.75

5,000 meters – 16:00.77

10,000 meters – 33:16.12

Half-Marathon – 1:13:10

Lindsey attended high school at Morgan High and then went on to attend Weber State University where she earned a Bachelor of Science degree in Mathematics Teaching.  She currently teaches math at Morgan High School and lives with her husband Mark in South Ogden, Utah.

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by on Jan.01, 2010, under Utah Running Experts

Korryn Wiese – Utah Running Expert

Korryn Wiese              Physical Therapist, CMPT

Korryn Wiese has worked full time in orthopedics/sports medicine since June of 1988.  She has a Bachelor of Science Degree in Physical Therapy from the University of Utah and is certified as a Manual Physical Therapist through the North American Institute of Orthopedic Manual Therapists.  Korryn has worked in Colorado, Hawaii (Maui), and Utah.  She was part of McKay Dee Sports Medicine in Ogden, Utah for 15 years until she opened her own private practice, “Body Tune”, located in South Ogden, Utah.  For the past two years, Korryn has also taught manual therapy at the University of Utah PT School as an adjunct faculty member.

Korryn grew up in Layton, Utah where she was a part of the 1981 State Champion Layton High girls’ basketball team which went undefeated for 21 games.  Over the years, she has participated in short triathlons, 1/2 marathons, and many team sports.  Today she stays active and enjoys a variety of sports.  Korryn’s experience in athletics has brought her the deeper understanding needed to help the athletes she works with.

As a physical therapist, Korryn has helped a variety of people with a variety of backgrounds, but she enjoys working with runners and really understands the injuries and problems that many runners deal with.  Korryn has worked with runners since 1991 (including going to the US Olympic trials with Paul Pilkington and Ed Eyestone).  Korryn has been a part of the medical support for marathons, Xterra races, triathlons, world cup races, and the 2002 Olympics.  Korryn has a real passion for biomechanics and through this passion, along with her experience and knowledge in her field, she is able to help runners on a daily basis.

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by on Jan.01, 2010, under Utah Running Experts

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