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13.1 Tips to Consider When Running a Half Marathon

The UtahRUNNING.com Expert Panel received a request to provide a list of “7 things to do before running a half marathon,” so that is what I originally set out to answer in this article. However, while running with the high school girls I coach and discussing this topic with them, they helped me realize seven tips were just not enough. In fact, they insisted that I list 13.1 tips for preparing to run a half marathon (makes sense, right?) Thanks, girls, for the inspiration and for making me laugh everyday!

13.1 Tips to Consider When Running a Half Marathon:

1) Train Smart. Be consistent and gradually build your mileage. Work in some interval workouts, tempo runs, and long runs into your training regime.

2) Keep It the Same. The week of the half marathon is not the time to try something new. Don’t change what has been working for you. Obviously, your workouts should be lighter, but you should still run the days that you normally run, stretch, eat relatively the same, etc.

3) Hydrate/Sleep. Besides keeping your routine the same, it is also a good idea to put extra focus on being well hydrated (urine should always be clear) and to get plenty of sleep in the weeks prior to your big race.

4) Plan for Your Race. Before race day arrives, work out the details of your race in your mind. Visualize it–your pace, when to make a move, and how you will handle tough spots in the race (hills, mile 9/10, etc.). Consider different scenarios and how you will react to each one. Come up with some things you could tell yourself or remind yourself of when the pain starts to set in and you need some inspiration. Decide when you are going to refuel and know where the aid stations are in your race (For example: “There is an aid station at mile 7. I’m going to plan on taking an energy gel just before I get there). The night before race day eat a solid meal (pasta, rice, potatoes…whatever works for you). Make sure you don’t eat too late. I like to eat around 5:30 or 6:00 the night before to give my food plenty of time to digest before I go to sleep. The best way to know what and when to eat is to try different strategies with your training runs so you know what will work for you on race day. Have all of your race gear (shoes, clothes, number, energy gels, etc.) ready to go the night before, so you aren’t rushed in the morning.

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UTAH RUNNING CLUBS

Here is a list of running clubs in Utah.  Many of these clubs have organized group runs on a regular basis.  Another option is to check with your local running stores.  They would be able to provide you with additional information regarding training group options in your area.

Sage to SuMMit

Nibley, UT

sagetosummitrc@yahoo.com

sagetosummitrc.blogspot.com/

Sun and Snow Runners

Logan, UT

www.sunandsnowrunners.com

Golden Spike Track Club

Brigham City, UT

jeffreyrawlins@yahoo.com

www.goldenspiketrackclub.com

Ogden Running Club (ORCS)

Ogden, UT

ogdenrunningclub@gmail.com

www.ogdenorcs.com

South Weber Wind Runners

South Weber, UT

swwindrunners.blogspot.com

Summit Busters

Kaysville, UT

www.summitbusters.net

South Davis Road Runners

Davis County

lora@blonderunner.com

www.blonderunner.com/teams/south-davis-road-runners/

Northern Utah Triathletes

Davis County

lora@blonderunner.com

www.northernutahtriathletes.com

Salt Lake City Track Club

SLC, UT

board@slctrackclub.org

www.slctrackclub.org

Salt Lake City Jeff Galloway

Salt Lake City, UT

Utah262@gmail.com

www.slcgalloway.com

USA Track and Field-Utah

SLC, UT

usatf34@gmail.com

www.utah.usatf.org/assoc/ut/

Wasatch Athletics

Murray, UT

(801) 288-9555

Sojourners Running Club

Orem, UT

www.srcutah.com

St. George Running Club

St. George, UT

info@stgeorgerunningcenter.com

www.facebook.com/stgeorgerunningclub

 

 

 

 

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by on May.10, 2010, under Running Clubs, Training, Utah Running

Dear New Runner

Expert Panel Question???

Question: “I’m interested in starting running, but I find it a little intimidating. How do I start?”

(ask your questions to the UtahRunning.com Experts here)

Answer!!!

Dear New Runner,

What an exciting time to be starting with your running. There are so many opportunities for runners these days. There are road races and trail races in almost any distance, there are groups of all levels to train with, there are team relay races which can be a lot of fun, there are some great local places to train, and there are a lot of advancements in training technology.

I can understand how it might feel intimidating or even a bit overwhelming to get started. Here is my advice for you:

1) Make your running whatever you want it to be. It has to be about you and what you like. There is a wide range of possibilities from training for races to training for health and fitness. Find something to run for – you will feel the satisfaction from running much more if you have a purpose. I like to pick a race in the future and work toward that race. It might be 3 months away or a year away, but it gives me some focus and it helps me to stay committed. I also make running plans week to week that help me get ready for the future race.

2) Set some goals. It comes back to the advice given above – the importance of running with a purpose. Not only does it make running more fun and have more satisfaction, it also helps you to stay committed through the tough days. I would start with something simple – like completing a 3 mile run without walking (or a 6 mile run, or whatever your level is). Then figure out why you are doing this, and go from there. After setting a goal to finish my first marathon, then working toward that goal, then accomplishing that goal, the feeling was indescribable. It will give you strength and confidence and it will empower you as a runner and a person. And it will make you want to set new goals and accomplish them–it is kind of addicting.

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