This October, a new queen will reign. The Queen Bee, that is, a new, female-focused half marathon for our region debuting Oct. 11.
While runners planning to participate in the Queen Bee probably are already in the thick of their training, here are some tips for those who think participating in a half marathon sounds fun but also intimidating, and don’t know how to get started.
1. Choose a training program.
The first thing you need to do before even setting foot to pavement is to choose a training guide. This schedule ““ typically 12 weeks ““ tells you what you should do each day to get ready for the race.
Good online sources for training programs include Runners World, Jeff Galloway Training and Hal Higdon. Local sources ““ such as Bob Roncker’s Running Spot, Tri-State Running Company or Fleet Feet Sports ““ also are useful sources of information for where to start and how to progress.
2. Set goals.
Figure out why you’re signing up for the race. Is it simply to finish or are you trying to finish in a specific time? Are you running the race in honor of someone you love?
Determining why you’re running will help motivate you and get you to the finish line.
3. Start training early and start training slowly.
Don’t do too much too soon. For a half marathon, the typical base running level when starting a training program is only three miles.
Also, to account for life events that could sideline your training for a week, such as a sick child or a vacation, give yourself some wiggle room and start the training program a week or two early.
4. Make sure you have the proper equipment.
Proper equipment can be subjective. Choose your shoes, apparel and gear when you start training so you can test it. Determine whether you prefer running in cotton T-shirts or Dri-FIT shirts that wick moisture instead. Whatever you like, just be consistent. Trying something new on the day of the race can be detrimental to your performance.
“You should never do something on race day that you’ve never done before,” said Danae Brown, a physical therapist with St. Elizabeth Sports Medicine. That includes practicing with the same kind of fuel and hydration you’ll use on race day.
5. Don’t just run.
Many novice runners think they have to run all the time to train for a half marathon, and that’s not just the case. With most training programs, you only run three or four days a week. Resting and strength training are just as important to finishing a marathon as the actual runs are. Plus, they prevent injury.
6. Focus on your nutrition.
Training for a half marathon is the perfect time to consider replacing unhealthy foods, such as anything fried and caffeine, with more proteins, fruits and vegetables. Don’t forget to add a few more carbs since your body is working harder.
“If your body’s a car, the food you intake is the gas,” said Stacey McConnell, a physical therapist with St. Elizabeth Sports Medicine. “That’s what’s going to make it go.”
7. Know the course.
Study the course beforehand so you know if it’s flat or hilly, and where you can expect to see drink stations. Reviewing the course before you run it can help you train accordingly.
