Beginner advice

NEDDURC

I'm a first time poster on this forum and a first time runner of any distance race. I have just under 6 weeks left to my first half marathon and have been training for about 2 months now.
I used to play quite alot of sport but stopped almost everything in the last 2 years so lost my fitness. Therefore, decided I needed a goal to start training again and therefore decided on the Kildare half marathon.

I haven't been following any training plan - just gradually trying to run abit further and abit faster from a pretty unfit level so only up to running at a decent speed now for about 40mins. Haven't been pushing myself to run further at all yet. Have a few quick begginner questions that I'd be grateful if people could help me out with?

1)What should I be aiming to do in the next few weeks before the race?
2) Do people bring ipod's to listen to music when running in a marathon?
3) What would people recommend I eat in the few days leading up to the race and then on the day?
4) Any other advice would be great.

Sub430

NEDDURC wrote: »

I'm a first time poster on this forum and a first time runner of any distance race. I have just under 6 weeks left to my first half marathon and have been training for about 2 months now.
I used to play quite alot of sport but stopped almost everything in the last 2 years so lost my fitness. Therefore, decided I needed a goal to start training again and therefore decided on the Kildare half marathon.

I haven't been following any training plan - just gradually trying to run abit further and abit faster from a pretty unfit level so only up to running at a decent speed now for about 40mins. Haven't been pushing myself to run further at all yet. Have a few quick begginner questions that I'd be grateful if people could help me out with?

1)What should I be aiming to do in the next few weeks before the race?
2) Do people bring ipod's to listen to music when running in a marathon?
3) What would people recommend I eat in the few days leading up to the race and then on the day?
4) Any other advice would be great.

1) If you can run for 40 minutes at a decent speed without pushing yourself then you could probably jump into this training plan at week 6. It's a tried and trusted one, for the Sunday/longer runs slow down, it's all about time on your feet not the speed you run at.

2) Some do, some don't, there is a separate thread on this already. Keep an eye on the rules as some marathons do not allow you to use an MP3 player. I'm fairly new to running too, at the start I could not run without music, now I cannot run with it. Try a couple of runs without music, you might surprise yourself.

3) Eat sensibly, cut down on processed foods, increase your carbohysdrates (pasta, spuds). This should not be just for the weeks preceding the race but you should try to gradually change to a healthier diet. The type of diet good for runners is the same healthy diet as recommended for everyone.

4) Be consistent in your training, don't forget to take sufficient rest days. Enjoy it.;)

Good luck but be warned, once you do one, you will get sucked in.

Krusty_Clown

NEDDURC wrote: »

1)What should I be aiming to do in the next few weeks before the race?
2) Do people bring ipod's to listen to music when running in a marathon?
3) What would people recommend I eat in the few days leading up to the race and then on the day?
4) Any other advice would be great.

1) You should most certainly start building up your distances during a single run at the weekends. I would recommend finding a training plan, and at a minimum, following the weekend long run regime. Otherwise you may struggle on the day. Have a look at Hal Higdon's novice half marathon training plan. Don't worry about speed. It's more important to make sure that you can complete the distance. Speed will come with time.

2) Firstly, check out the rules of the race. They could result in disqualification, or they may be permitted. Then read the thread about mp3 players in Connemara. It's a topical issue.

3) A good carb meal the night before, with lots of fruit and good hydration. The morning of the race, eat whatever you would normally eat (as long as it's not a big fry!) a couple of hours before the race. Stay well hydrated, but only sip water in the last 60-90 minutes before the race (to reduce the chances that you will need to stop for a toilet break durnig the race). Examples of good breakfasts: Porridge, cereal, bagels, bananas, brown brea dand jam, that kind of thing.

4) Enjoy the experience, and smile as you cross the finish line.

Krusty_Clown

Or just ignore my points 1-3, as I'm just repeating what sub4:30 posted!
But point (4) is very important!

Bugnug

Sub430 wrote: »

1) If you can run for 40 minutes at a decent speed without pushing yourself then you could probably jump into this training plan at week 6. It's a tried and trusted one, for the Sunday/longer runs slow down, it's all about time on your feet not the speed you run at.

2) Some do, some don't, there is a separate thread on this already. Keep an eye on the rules as some marathons do not allow you to use an MP3 player. I'm fairly new to running too, at the start I could not run without music, now I cannot run with it. Try a couple of runs without music, you might surprise yourself.

3) Eat sensibly, cut down on processed foods, increase your carbohysdrates (pasta, spuds). This should not be just for the weeks preceding the race but you should try to gradually change to a healthier diet. The type of diet good for runners is the same healthy diet as recommended for everyone.

4) Be consistent in your training, don't forget to take sufficient rest days. Enjoy it.;)

Good luck but be warned, once you do one, you will get sucked in.

Some good advice.
The diet and the rest are as important as the training. Stay away from processed foods. Eat plenty of fruit, veg, lean cuts of meat,fish, wholemeal pasta and rice and of course porridge. I am fairly new to the running myself I had been doing my own thing for about 9 months. I recently joined a club, best thing I ever did for my training, its fantastic. People of all different levels and you can learn so much from the experienced guys. Good luck

BrokenMan

All good advice above. Only thing I would add is try and get a shorter distance race in before hand if you have never raced before. The experience will stand to you. A 10K 3-4 weeks prior would be ideal.

Husavik

1. Get plenty of sleep the two nights before.

2. Apply Vaseline to areas that might rub eg. the nipples and upper inside thighs.

3. Try not to run too hard at the start. Keep it easy paced for the first 2 miles then comfortable thereafter. If you feel ok with about 2 to 3 miles to go you can crank it up a bit because it's psychologically easier. As they said in the Dublin marathon race programme last year 'Bad pace judgement in the first half will be paid for in spades later on.'

Best of luck.

ecoli

In the week building up to the race my advice would be monday and tues should be the high protein (red meats etc) come wed and thurs these should be cut out and increase of carbs (brown pasta, basmati rice brown bread etc.) Stick to chicken rather than beef or the likes as the body takes longer to digest these and can cause intestine problems which is why they are cut out up to five or six days before the race.

ecoli

Husavik wrote: »

1. Get plenty of sleep the two nights before.

.

Try and get this in the week building up as the body recovers physically over the first three hours of sleep after this you hit deep sleep.
If Deep sleep is missed however this inhibits physical recover the following night so believe it or not the most important night sleep you need is two days before not the night before.

woodchopper

3) What would people recommend I eat in the few days leading up to the race and then on the day?

Diet should not change in the lead up to races (unless one binges constantly on junk food like pizza, curries). Consistency is the key in all forms of training. (Perhaps eat less if training less likewise with sleep one will always have greater difficulty sleeping during a taper as one is training less).

NEDDURC

Thanks all for the responses,

Don't see any rules section on the website for the race so not too sure about the ipod. Will try a few runs without it shortly anyway and may try running the race without it then.

Generally my diet is pretty good, will have to just resist the odd takeaway for the next few weeks though.

In terms of sleeping I have a baby under 1 so that really depends on him more than anything!

Abit worried that I need to step up the training abit now but overall am looking forward to the event now.

Sub430

NEDDURC wrote: »

Don't see any rules section on the website for the race so not too sure about the ipod.

In the FAQ, it states that the use of MP3 players are not advised..

NEDDURC

Thanks for that Sub430.

Just one more quick question - I started out my training running around a football pitch close to my house. In the last few weeks have started running on the roads.

Is there much difference? Should I stick to roads now or is it ok to do laps of a pitch aswell?

token56

NEDDURC wrote: »

Thanks for that Sub430.

Just one more quick question - I started out my training running around a football pitch close to my house. In the last few weeks have started running on the roads.

Is there much difference? Should I stick to roads now or is it ok to do laps of a pitch aswell?

There is a bit of a difference alright in terms of the impact it can have on joints etc. Considering you will doing your race on the road it would be a good idea to get some runs in on the road before hand, just so your body is used to that type of running. But a mix of running on grass and road is probably ideal really.

Sub430

NEDDURC wrote: »

Just one more quick question - I started out my training running around a football pitch close to my house. In the last few weeks have started running on the roads.

Is there much difference? Should I stick to roads now or is it ok to do laps of a pitch aswell?

Opinions are divided on this too (as in most things running related as you will find out ). Some say do your long runs on a softer surface to prevent injury, some say all your long runs should be done on road as you are preparing for a road race.

I do all of mine on roads, I would like to do my recovery runs on grass but the nearest football pitch is too far from me. Ideally I guess long runs on road and recovery runs on grass.

as token pointed out!