Adam.Kahtava.com / AdamDotCom

I ran my first half marathon this past weekend. Finding training resources online was difficult so I’m passing on the advice that I found useful.

How to train for a half marathon:

• Ensure you can maintain 30 minutes of moderate running at least a month before your running date (this is the most important step)
• One month before your race, run 18 kms (6 easy, 6 moderate, 6 hard, don’t worry about how long it takes)
• 7 days later run 20 kms
• 7 days later run for 90 minutes hard
• 7 days later run for 60 minutes at a moderate pace
• 1 day before the race run for 20 minutes at an easy pace

The week before the race you should be feeling lazy, lethargic and ready for the race - you’ve tapered correctly. Tapering leads to improvements in running economy and muscle strength. Learn more here Tapering For a Marathon.

Other tips I picked up:

• If you’re planing on taking gels or sports drinks during the race then make sure to take them while training
• Don’t mix sports drinks and gels - take one or the other or you’ll get end up getting sick (like me)
• Bring Advil or Tylenol with you
• Avoid fiber foods 2 days before the race (you don’t want to visit the portables)
• Add more carbs and salt to your meals the week of the race
• Have your last big meal 10 hours before the race
• Have your breakfast 2-3 hours before the race

Running with 3000+ people for the first 16 kms was an amazing experience, after the 18 km mark I was questioning my sanity, and when it was over all the race participants were on top of the world. I highly recommend doing a half or full marathon. I raised some money for Team Diabetes and managed to finished under 2 hours.  Next year I’m doing the full. Look me up in the 2009 HSBC Calgary Half Marathon Results.