Training for a Half Marathon

Half marathons are a very popular length race to run. For those runners who are well trained, hard-core athletes the half marathon has its appeal because it can help train them for a full marathon. Many training schedules include a half marathon as one of its long runs in order to help get an athlete in prime condition for a marathon. In fact some marathons will even take half marathon times for qualification for a starting corral.

For other runners who are maybe just getting into running, very young or very old, or people who don't have as much time to train, a half marathon has an appeal for an entirely different reason. For the beginners a half marathon is seen as a reachable goal. Many new runners may be overwhelmed by how far a marathon is, but the option of running a half marathon seems to be a much more feasible, yet still respectable goal. For those people who fall into the category of being very young or very old, a half marathon is a popular option to prevent them from getting injured by attempting to run a full marathon.

Whether you are the well trained athlete, the beginner, or on either end of the age spectrum there are some things about training for and racing a half marathon that apply to all runners. First, always pick a training schedule that is right for your experience level. There are many free training programs out there that range from beginner to expert. It is important to use these schedules in order to know that you are not over working your body too quickly and making sure you get the right amount of rest that your body requires to replenish its essential chemicals. Second, it is important to always stretch before and after each run to help prevent injuries from occurring. Third, remember that the more that you run the more you must eat and drink to compensate for the extra calories and sweat you’re burning. Lastly, make sure you have a good pair of running shoes that give you the right stability and support you need to sustain the number of miles you will run throughout your training and race.

Half marathons are a great length because they allow people of all running abilities to participate. As long as the runner follows a training schedule, stretches, and takes care of their feet they will have a healthy and successful race.

Marathon Training: The Week Before Race Day

Running a marathon is no easy feat. It takes months of preparation and dedication. After this long preparatory process it is important to take the final steps the week before the race to make sure you are maximally prepared to take on your marathon. Here is a day by day schedule of what you should be doing to prepare the week before the marathon.

Monday - Rest day. Do not run today since you probably have done a 4 mile run the day before, but make sure you still stretch out well and stay hydrated.

Tuesday - Run 3 miles today. Make sure you stretch before and after your run and drink plenty of fluids throughout the day.

Wednesday - Run 4 miles today. Stretch out well today and stay hydrated. Plan out how much time you are going to need to get to the race and decide if you are going to drive or take public transportation. You do not want to be stressed out about these details the morning of the race.

Thursday - Rest Day. Do not run today but make sure you still stretch out your muscles to prevent them from getting too stiff. Don't forget to hydrate well today.

Friday - Rest Day. Do not run today. Check the weather to see what to expect on race day. Make sure you have the proper shoes, socks, and outfit for the weather. Don’t forget to stretch!

Saturday - Run 2 miles today. Make sure you take it easy on this run. The whole point of this run is to get your muscles moving the day before the race. Stretch out well before and after the run to make sure that you will not be stiff for the big race tomorrow. Have a hearty dinner filled with high protein and carbohydrates such as spaghetti and meatballs.

Sunday (Race Day) - Make sure you eat before the race. Don't eat anything that you normally wouldn't before a race. Some good choices are oatmeal, a bagel and cream cheese, or a cereal with fiber and whole grains.

The week before a marathon is the time that you make sure that you are hydrated for your race and have eaten the proper foods so that you have enough fuel to run 26.2 miles. Be sure you have tapered and stretched enough that muscles are rested and ready to run. If you follow these simple steps the week before the marathon you will complete your marathon training and ensure a successful race.

Join National Running Day on June 3, 2009

Running is one of the most popular means of exercise around. The reason is, it's easy and accessible! We have our feet, there's road outside our door...all you need to do is step outside. National Running Day is a national initiative whereby many of the major organizations within the running industry are joining forces in an unprecedented unified effort to nationally and locally promote running.

There will be cities around the country hosting organized runs for all ages and levels. Houston, TX is definitely a participant and the Chevron Houston Marathon is a sponsor. If you do not live in or near a participating city, that's no problem! Just go outside and run!

Don't run alone either!! Run with your husband or wife, boyfriend or girlfriend, fraternity or sorority. Run with your kids or run with your parents. Run with your dog (dog's love to run with you.) Run around your block, go to a park and run, or run on a high school track. It doesn't matter where...it doesn't matter with who...just get out and go!

For more information, visit http://www.runningday.org

Paula Radcliffe Looking To Medal in Marathon after Bunion Surgery

British marathoner Paula Radcliffe lately has been plagued by injuries. In fact, she had to pull out from this weekend's London marathon after breaking a toe. She since has had bunion surgery and is hoping the realigned foot mechanics will end her long stream of injuries. After running the marathon for the Beijing Olympics just four months after breaking a leg, she is focused on her 2012 goal of medaling in the London Olympics, her home city.

A bunion is an enlargement of the great toe joint. It, however, is not from a growth of bone, but rather a shifting of the first metatarsal bone due to unstable mechanics. The forces causes the great toe to shift towards the second to and the metatarsal bone to shift out of alignment. Bunion surgery, when necessary, realigns the relationship of the bones, but does not alter the underlying mechanics that caused the bunion in the first place. If left uncontrolled, the bunion can return over time and can even require a second surgery.

The best way to balance the lower extremity is with the use of a custom orthotic. An orthotic redistributes the mechanical pressures, permitting the feet to function as a more stable unit. This allows for more a more efficient gait in walking and running. It also helps to moderate the deforming forces that caused the bunion in the first place.

In 2012, Paula Radcliffe will be 38 years old. It is not unheard of for a woman of 38 to win Olympic gold in the maraton. Constantina Dita of Romania won the Beijing marathon this past summer at the same age. Lets just hope that Paula is able to rehabilitate and resume her training, injury free, while taking all the necessary precautions to allow her body to function at peak performance.

Cramps Slowing Down Your Run?

Tim just completed the White Rock Marathon in Dallas this weekend. Weather was warm and extremely windy, but he was feeling good and managing to keep his pace through the half way mark. The race was going perfect and pacing was exactly as planned all the way until about mile 18. As he passed the 18 mile marker, he started feeling small cramps in his calves. He tried to slow down a bit to make them go away, but by mile 19 they hit so hard if felt like a ball bearing digging into his calf muscle and the pain literally brought him to the ground in the middle of an intersection. (Much to the traffic cop’s surprise) He had to stop, stretch and hobble along until they stopped. He had to walk for awhile, until they went away and then slowly started to run the last few miles. The cramps did not disappear and he had to stop again and stretch once or twice every mile. So much for his time goal!!

Question is, why do cramps happen and how can you prevent them? They have never occurred during his extensive training, so why in the middle of a race?

Muscle cramping usually occurs due to a depletion of ‘The Big 4′: sodium, potassium, magnesium, and calcium. Also, if an athlete is dehydrated, even slightly, going into a race, muscle cramps can be common (no matter how spot-on race day hydration is). Cramping can occur due to the depletion of one or a combination of these four minerals. One area that I would first examine is your everyday fueling. I realize that conventional thinking says that if an athlete cramps up during a race, then it must have been something nutritionally that went awry during the race. This may be the case, but actually the answer usually lies in one’s everyday nutrition and hydration.

The first thing I would suggest is to monitor your hydration levels before and after training (especially long training days). This can easily be done with a body fat scale that also measures body water percentage. Take this reading each night before bed for 7 days straight so you can determine an average body water percentage; then, after training sessions, re-measure your water percentage. You will probably notice a reduction in your water percentage, as this is normal. Your goal now is to refuel and rehydrate in order to get this water percentage back to its ‘normal’ level. Another easy way to monitor your hydration level is to pay close attention to your urine color. The goal is to keep your urine color in a range from clear to a very light yellow. If one’s urine color is a darker yellow, this can be a sign of dehydration (be aware, that if you take a multiple vitamin, the B-vitamins will turn your urine color yellow, and this is normal; not a sign of dehydration). Following a long training run or race…get your urine clear and keep it clear throughout the day, as this will ensure proper hydration.

In regards to the Big 4, try to consume a fluid replacement drink that contains all four of these minerals, and be sure to consume this fluid replacement drink during training and racing. Also, be sure to use your “sodium capsule” of choice during training, and not just on race day (you may already be doing this). If you find yourself avoiding sodium in your daily nutrition, try to lightly salt your foods with sea salt. Also, drinking vegetable juice is a great source of sodium and potassium (be sure to check with your physician that there are no blood pressure issues that would contraindicate the use of additional sodium).

So, in summary, my advice to Tim would make everyday hydration and fueling your focus as this will get you to the start line in a state of optimal hydration. This should help avert any nasty cramps in your next race!