Half-Marathon Training 101

• You need at least 18 weeks to train properly and reduce the risks of injury.
  
• If you are currently running only 1-2 days a week, I suggest increasing your days gradually and get to four days a week, always running on Sat. for the longer runs.
• The Saturday long-run is the most daunting. Don't worry about it. You'll be amazed at how long you can run. Remember, run these days at a slow, conversational pace. The other days you can step it up a bit, if you wish.
• Your total weekly mileage should never increase more than 10-15% from the previous week's total; your long run should never be more than 50% of your weekly total.
• Yoga is good, so is post-run stretching and rolling (use a 36" hard foam roller). I now never stretch before a run.
• Your first mile should be your slowest of any part of your run--get warmed up properly. Don't worry about speed.
• Try to practice the "30/20" rule. Count how many times one foot lands on the pavement during a twenty second period. If it is less than 30, your stride is too long. Practice shortening your stride, so you look like you're running a quick march. Try to have your feet land underneath you, landing on the middle of your foot. Try not to land on your heel or forefoot. Your knees and joints will thank you later.
• Try to get as many of your runs in during the morning, since most races start early in the morning--you'll want your body to be used to running at that time of day.
• Go to a really good running store and get fitted for new running shoes, if you haven't already. Your knees and joints will thank you later.
• Hydrate, hydrate, hydrate. Try to drink at least 60 oz. of water every day. Real fruit juice and milk count; coffee and soda do not.
• Try to eat 60 oz. of protein every day. Oikos organic Greek yogurt is excellent; so are local eggs, grass-fed beef, pork, turkey, chicken and local fish. Try making sandwiches with protein-packed potato bread (made by Martin's). Eat a lot of fruits and vegetables and whole grains. You will be burning a lot of calories, so keep it balanced, eating five small meals a day, if possible. Otherwise, three medium, and 2 healthy snacks should work.
• When your runs start getting to be 60 minutes or longer, you should start experimenting with gu's or gel's, needed usually every hour of running--with water I don't like most of them, so I use Sport Beans at mile 8 by Jelly Belly, with water. These will help give you a boost for the final push.
• The last 2 weeks are "taper" weeks, after you have done at least 12 mile long run.
• Don't worry too much if you feel tired during your long runs. Occasional walking breaks are okay, It is better to take a break before you feel exhausted, then you can resume running and feel fresher at the end. (My first 12 miles I conked out at mile 11, huge hills, bad night's sleep, etc.) But two weeks later, I finished my first half-marathon race!
• I found the Shamrock Half-Marathon beginner's training schedule to be excellent. Check it out at: http://www.shamrockmarathon.com/Primary_Navigation/Race_Info/training.htm