Any runners out there?

I love running and I'm thinking I'd quite like to do a half-marathon (most I've done so far is a 10k).

Anyone out there run a half-marathon/marathon who could give me any tips/advice on the best way to build up my endurance for running longer distances?

Thanks!

Run it twice (the actual place, as terrain changes can be noted) before the actual marathon, 2 weeks apart each so your body has time to recover. Chat with/read blogs of former runners of the marathon. Hire a personal trainer who has run this race. Hydrate, but dont over do it. Good luck!! 😄

Thanks. 🙂

I just bought a treadmill a week ago for use in the house so that I can go for a run anytime without being restricted by weather/time constraints etc.

It's fantastic, I went for a run last night while watching America's Next Top Model haha.

I have run 3 half marathons.......my advice interval training. This has helped me with speed and distance. On treadmill run 3 min highest level 1 minute slow down ....and repeat until you get to your mileage goal. This has helped me a lot.

* Make sure to take 2 days off.....really legs need rest.
* Keep calves and IT Band in good flexibility to prevent injury. If calves are tight you could develop planter fasciitis. IT band causes lots of glute and knee pain if it is too tight.
* Listen to your body. When it is done it is done.
* Stretch after EVERY run
* Stay well hydrated

Hope this helps.

PD

Also rollers have been my savior. Excellent tool for rolling IT Band out. If feet hurt and get tight ....take a water bottle and put in freezer as well and roll foot on that. Also a good idea to watch the tread on your running shoes. Keep replacing them if they get worn out because this will cause all kinds of pain too.

http://teamoneverse.wordpress.com/2009/07/06/sticks-and-rollers/

Posted by FeistyAquarian
I was a cross-country for several years in high school...What I would say for a marathon is slowly increase the number of miles you run, about 3 times a week. The other 2 or 3 days, make easy runs for yourself and take one day off to recover. Get to a point where you can run a longer distance than 26 miles; try 30+ for endurance building. Make sure to stay extremely hydrated, but don't forget about sodium bc hyponatremia could be an issue if you do! Buy the best, most comfy pair of running shoes because shoes will make you or break you. I personally preferred anything to Nikes, ADIDAS were always my favorite 🙂 And UnderArmour makes some pretty awesome shoes as well. Make sure they have lots of mesh and are very lightweight.

I am still working up the courage to run a half-marathon myself so good on you for deciding to do it! They aren't easy...the longest I've raced so far was 7 miles...56 or 57 minutes is my record for that! Good luck!

56/57 minutes for 7 miles is pretty good! That's about the average time for a 10k (6 mile) run.

I have a pair of Asics running shoes, which are amazing. I bought them after being told to do the "wet foot test" which determines what kind of running shoes you need based on whether you you flat/normal/high arched feet. To be honest though I think I need to get another pair, I've almost worn these ones out!

Posted by Pisces_Dream
I have run 3 half marathons.......my advice interval training. This has helped me with speed and distance. On treadmill run 3 min highest level 1 minute slow down ....and repeat until you get to your mileage goal. This has helped me a lot.

* Make sure to take 2 days off.....really legs need rest.
* Keep calves and IT Band in good flexibility to prevent injury. If calves are tight you could develop planter fasciitis. IT band causes lots of glute and knee pain if it is too tight.
* Listen to your body. When it is done it is done.
* Stretch after EVERY run
* Stay well hydrated

Hope this helps.

PD

PD wow! That's impressive. Interval training what I've been doing to try and build up my strength and endurance. The problem I have (and what injured me last time - I had a clicking in my hip) is that I get so high when I'm running I don't always know when to stop or when to take a day off. I'm getting better though, after having learned the hard way!

Those roller things, never saw/heard of them in my life so that's really useful thanks.

Thanks for the tips you guys, very helpful and I appreciate the advice. 🙂

I have done the wet test too ...that is really awesome!! I am massage therapist and really now understand the importance of running injury free. I have suffered running injuries and it is no fun. You are better off to stop when you hurt and address issue rather than run through it and take 6 months to 2 years of rehab. Good luck Ms. Pirate with your running.

I love what running has done for my life ....there is nothing better than crossing a finish line. 🙂

PD

Miss Pirate,

I just listened to this interesting video ......worth a listen to.