Thinking about running a half marathon? I hope so, because you were made to run. (Noted exceptions include those who are injured or have significant heart problems.) If you are thinking about getting your run on, here are some principles that I have learned over the years through research and experience:
Training
1) You should run at least three times a week. One run should emphasize speed. I prefer windsprints, where you rotate between sprinting and light jogging. One run should emphasize hills (such runs are called "speed work in disguise," as they fortify the same quick twitch muscles that help you go fast). I would suggest finding one big hill and run up it several times over, aiming to go just as fast going up as you do jogging back down. Finally, you should do one long run to build endurance. Keep the pace light and easy. (With most of your races, work to close with a good, strong closing sprint.)
2) Each week, aim to increase your overall mileage and the distance of your long run by about 10%. Drastic increases in distance from week to week greatly increases your chance of injury. Every couple of weeks, decrease your overall mileage and distance of your run long in order to recoup.
3) Eat well. Cut down on your death foods, which include alcohol, desserts, junk foods, sodas, most juices, and fried foods. Maintain greater moderation and portion control in general and increase your consumption of fruits and veggies in relation to meat.
4) Keep active. Sitting is the new smoking. Don't sit around for more than a couple of hours at a time. Do occasional weight workouts, particularly dealing with your legs and core, to make sure that your body can support the consistent running.
5) Rest injuries. Do not push through them or rush back. These injuries bring new meaning to the word "nagging," and require ample time to rest. What might be a two week rest period could become the loss of an entire running season. This warning is particularly pertinent for men.
Pre-Race Prep
1) Taper. In the two weeks before your race, reduce your weekly mileage--perhaps by 50% in the week prior to race week and down to a light jog or two on race week.
2) Carbo load and hydrate. Start eating (healthy) carb-heavy meals and drinking plenty of water in the 24 hours prior to the race. Rice, pasta, and oatmeal (the real kind--not packaged) are some of the best choices.
3) Guard your gut. A little caffeine won't hurt, but don't drink coffee if it messes with your system, nor anything fried, dairy, etc. Only eat foods you know to be safe, particularly in your final meal before the race (typically breakfast). In addition, if you've hydrated well, stop drinking within the final two hours or so before the race, so you're not caught in a potty line at the start.
The Race
1) Dress to avoid overheating. Even if its a cold day, wear clothes that are you can toss aside (to be donated to charity) and strip down to shorts and a t-shirt. You will warm up.
2) Slow down and drink at every station. If it's a hot day, down two cups. You'll probably make up the delay with your greater hydration.
3) Eat something every 30-40 minutes. I like mixing pure energy materials (gels, gummies, etc.) with something solid (I like Larabars, which go down a lot smoother than Powerbars or Cliff Bars).
4) Pace yourself. Can't underestimate this. I was the victim of the dreaded "bonk" in several races. In a very hot 10k, I started at an outright sprint, held it for over a mile, and quickly deteriorated. In the Rock and Roll DC Marathon last March, I started very strong for the first half, but because of mediocre training, faded quickly in the second. One of the worst feelings it knowing that you're relying on your "survivor strut" and will not get back to your early form.
Contrast my previous foolishness with a 10k I did while mobilizing down in TX. I took off the lead pack, alongside the other two fastest runners in my unit. I noticed that we were running at a 5:30 pace, swallowed my pride, and slowed down. I passed each of the other guys in my unit later in the race while they were walking. I ended up in third place for my age group (and would've gotten second except I was beat by a Kenyan-bodied runner in a footrace at the end).
I read that it is best to keep over your goal pace by 15 seconds during the first third of the race, keep at your goal pace for the middle third, and run the final third 15 seconds faster than your goal pace. And make sure that in the final half mile, you pour everything you have left into the race, pass other fatigued runners, and cross the line at a sprint (as you had trained to do).
5) Run with a purpose. If you run better with other people, make your purpose to stay with the person/group of your choosing. Talk with them and encourage them. If you run better alone, make friends with the scenery. Divide up the race into smaller portions in your mind and give each part a nickname (i.e. NoVa Run, Heins Point Hike, Capitol Hill Climb, etc.). Enjoy your time with each scenic friend, bid it farewell, and embrace your new acquaintance.
Hopefully there's at least a few of you out there who have your curiosity piqued by the prospect of running in a race. It has often been noted (especially in the running classic, Born to Run) that the mental component is by far the most important. Those who take joy in running in and of itself will run all day and surpass all expectations. Those who are stressed or obsessed with given goals will often fall apart. In the Christian context, if your goal is to glorify God with the body He crafted with this unique ability, you will delight in running. If your goal is your own glory and your body becomes an idol, your running will become an exercise in vanity.
