https://padlet.com/gallery/howtoguide A comprehensive guide to your first long race en-us 2023-03-26 19:41:56 UTC 2025-08-14 06:34:41 UTC hello@padlet.com https://padlet.net/icons/png/1f45f.png gallery_user https://padlet.com/gallery/howtoguide/wish/175362057 1. Stretching There's conflicting literature about stretching, so it's not a must, but I find it just feels good after a run. If anything, it's a nice way to calm down and steady your breath. Here's a great slideshow of yoga stretches for runners. 

2. Massage Lots of runners get monthly massages - it's a good way to reset your muscles, as well figure out where your form may be off, areas that need strengthening, and parts of the body that need a little extra care. 

3. Foam Roll Foam rolling can supplement massages, and you can do it on a daily basis. If you belong to a gym, they probably have foam rollers there. The foam roller is a brilliant, devious, wonderfully evil torture device that massages your leg muscles as you roll on it. Use this pre and post run to get the benefits of a deep tissue massage. I got one after I injured my IT band in the Boston Marathon. Walking was painful and I could barely run. I rolled on the side of my leg, from hip to knee, twice daily for two months, and I was healed without any physical therapy. 

My foam roller is the the single most important piece of running equipment I own. Below is the link to buy one from Amazon. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362057 gallery_user https://padlet.com/gallery/howtoguide/wish/175362058 Recovery can be fun, and it can feel like a chore. Once you are in the groove of running, you get addicted to the runner's high and forget when to take a rest. 

But even if your mind resists, you must take a rest day, at least once a week.

Not resting can be disastrous. The cause of most running related injuries is doing too much, too soon. So please, please, take your days off seriously. Eat well, move little (except for rolling, stretching, or yoga), and give your mind some time off as well.

Get a good night's sleep every night for efficient recovery. I think 8 hours per night makes sense if you're working out a lot, but you know your body best.  ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362058 gallery_user https://padlet.com/gallery/howtoguide/wish/175362059 Figure out what works best for your stomach during your long runs leading up to the race. Some call these long runs "dress rehearsals." 

If you prefer strictly Gatorade, go for that - it's usually provided at aid stations along the course, so you don't have to carry anything. Drink small amounts at every stop. 

Other people take chews or gels and chase with water. Have one every 45 minutes-1 hour. I like Honey Stinger organic strawberry-kiwi gels with caffeine. I usually bring two and eat one.

Don't mix gels and gatorade, however. Not only is the combination full of too much sugar, but it's hard to digest. If you're having a gel, chase it with water. If you're having Gatorade, make sure to drink small amounts at frequent intervals. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362059 gallery_user https://padlet.com/gallery/howtoguide/wish/175362061 Adhering to a training schedule can give you peace of mind, but it can also add pressure. 
Here are a few ways to be flexible with your training:

• If the weekend is a bad time for you to do a long run, but you can fit it in on a Wednesday, go for it!
• If you run better with more rest, take an extra day off. 
• If someone suggests a hike or a surf or anything else active outdoors, do it. This can count as cross-training, and also reminds you that one of the best parts of exercising is being in nature. It will also prepare you to expect the unexpected when it comes to weather conditions.
• If you don't have more than 20 minutes free at a time, feel free to split up your runs. Supposed to run four miles? Do two in the morning and two in the evening. 

]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362061 gallery_user https://padlet.com/gallery/howtoguide/wish/175362062 After you put in all the hard work of training, you get to taper. A taper is a period of about 2 weeks before a race where you cut back your running by a lot, but not completely. In those few weeks, you'll run fewer miles and zero tough workouts. It's a chance to let your muscles recover from the stress of training and to restore glycogen in your blood, which gives you energy to run your fastest. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362062 gallery_user https://padlet.com/gallery/howtoguide/wish/175362063 Cross-training usually refers to cardio like swimming, biking, or the elliptical machine. You can also incorporate some weight training into your weekly schedule. I would say if you choose to lift weights on one cross-training day, then convert the second cross-training day to a short, easy run (3 miles or so). ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362063 gallery_user https://padlet.com/gallery/howtoguide/wish/175362064 If you're more intermediate than beginner, and have run a few 5k- and 10k races,  you may want to add speedwork to your training plan 1x or 2x per week. 

Speed workouts vary from track intervals to treadmill sprints to fartlek runs to race-pace tempo runs. 

A fartlek (yes, lol) workout is easy to do on your own. The concept is simple: Alternate between an easy, steady pace, and hard effort (not quite all out, but maybe 75-90%). A good place to start would be to go 3 minutes easy, 30 seconds hard and continue  like that for 25 minutes. 

Read more about different types of speed workouts at Runner's World:]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362064 gallery_user https://padlet.com/gallery/howtoguide/wish/175362065 Start a routine and stick to it. The below schedule is very good for beginners. The most important part of any training plan is the weekly long run on Saturday or Sunday. As a beginner, this will be 5-6 miles. Each week, you'll add a mile to this, maxing out at 11-12. By the end, you'll be more than prepared to run 13.1 miles.
P.s. This plan is in miles. if you prefer to measure distance in km, here's an alternative schedule. 

x/t = Cross-train. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362065 gallery_user https://padlet.com/gallery/howtoguide/wish/175362066 Training for a long race like a half marathon requires commitment. Achieving your goal will be a lot easier if colleagues, friends and family understand your changes in schedule, diet, and even mood. You won't be able to go to every happy hour. You may want to eat more meals at home to get more nutrients, or skip a party if you're planning to run early the next day. Supportive friends will be happy to accommodate.]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362066 gallery_user https://padlet.com/gallery/howtoguide/wish/175362067 If you're planning to run longer than it takes to catch the bus, you should invest in a good pair of running shoes. 

It can be fun to buy shoes at a specialty running shop, because often the staff are knowledgable runners. However, be wary if sales reps push a certain brand too much; they may have a deal with Nike, for instance. Give each shoe a fair test by running on the treadmill or around the block. Go with what feels best. Your feet will tell you. 

There's an important rule to road racing: Nothing new on race day. This applies to everything, from apparel to nutrition. It's ok to wear different shoes on race day than you train in (I race in shoes that are more lightweight than my everyday trainers) as long as you have done a few practice runs in them. On race day, don't wear new shoes, unless you want blisters and a lot of discomfort. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362067 gallery_user https://padlet.com/gallery/howtoguide/wish/175362068 So you want to run a half-marathon. Great! It's awesome to set goals and get in shape. Running is good for mental health, endurance, weight management, and overall fitness. 


Running is one of the most natural things humans do. Apart from bad form (see video), there's no wrong way to do it. As children, we run around all day without thinking about it much. Even if our playground days are long behind us, it's easy to get started running again, or start running more seriously. The only real equipment you need is a good pair of shoes.

So the first rule of running club? There are no rules.]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362068 gallery_user https://padlet.com/gallery/howtoguide/wish/175362069 This is me. If you can't tell, I'm not a pro runner, just a very enthusiastic amateur one.

I started running because of my dad, who used to run to work every day. I watched him run his first and only marathon when I was 8 years old and thought I wanted to do that.

Twelve years later, I ran my first half marathon. I have since run 5 more half marathons and 3 full marathons. I am currently training for my fourth full marathon. I think I've gained a bit of wisdom over the years, though I learn something new every time I go out for a run. This guide will provide with some practical knowledge - mostly common sense, but a bit of science - to help you become one of those annoying people who won't shut up about running a fit, happy distance runner. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362069 gallery_user https://padlet.com/gallery/howtoguide/wish/175362073 If you're doing an easy 2-4 mile run, you probably don't need to eat anything. Anything longer, and a few carbs will help. Toast, crackers, a banana - keep it light. I like to have coffee before every morning run.]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362073 gallery_user https://padlet.com/gallery/howtoguide/wish/175362074 It's not necessary to eat during runs shorter than 1 hour. Going longer than that? Pack a sports drink, gel, or chewable snack with salt and sugar.  Ingesting sugar will help keep your energy up, and salt will help you to retain fluids that you are sweating out. On your long runs, practice eating what you will eat during the race.]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362074 gallery_user https://padlet.com/gallery/howtoguide/wish/175362075 If you go on a particularly hard or long run, make sure to eat something within 30 minutes of completing the workout. Many nutrition experts recommend something with carbs and protein. The classic snack is lowfat chocolate milk, but a protein bar, banana with peanut butter, or bowl of cereal works too.]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362075 gallery_user https://padlet.com/gallery/howtoguide/wish/175362077 If you run long distances, no matter what you wear, your body parts will rub against each other painfully. It's called chafing and it hurts like a mother$%&#*@!. 

Aquaphor. Vaseline. Body glide. Chapstick. Buy anything sticky and apply it everywhere. Disregard this advice at your own peril. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362077 gallery_user https://padlet.com/gallery/howtoguide/wish/175362078 1. It really helps prevent injury. 
2. Without it, your workouts will feel harder. And chances are, you'll perform worse in races. 
3. It contributes to a long, healthy running career that feels sustainable. If you take care of yourself with recovery, you'll be more motivated to continue running even after the training cycle ends. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362078 gallery_user https://padlet.com/gallery/howtoguide/wish/175362079 Among the non-running, health-conscious population, carbs are not cool. 

Runners need carbs. Carbs provide the right kind of quick energy that runners need for cardio activity.  If you are watching your weight while training for a half, you may want to consider a low-fat diet rather than a low-carb one.

Just because you can eat more carbs doesn't mean you can eat everything sweet and doughy in sight. Try to eat whole grains whenever possible, and don't overcompensate. It takes much less time to consume calories than to run them off. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362079 gallery_user https://padlet.com/gallery/howtoguide/wish/175362080 For big races, I love to write my name on my bib. That way, the spectators will know to cheer out my name. This can be a huge morale boost in the later miles, and will help you run with a smile. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362080 gallery_user https://padlet.com/gallery/howtoguide/wish/175362081 I don't want to end on a clichéd note, but it is important to enjoy yourself. The rewards of long-distance running are not instant, but they are glorious. So appreciate the moment while you're in it, notice how you're breathing and what's going on around you. 
 
When you cross the finish line, put on a medal, and feel sweat drops running down your face that might actually be tears, you'll maybe - well, probably -  want to sign up for another race.  ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362081 gallery_user https://padlet.com/gallery/howtoguide/wish/175362083 The day is here, and you want to minimize stress. Wake up early to eat a familiar pre-run meal (remember: nothing new on race day), and drink plenty of water. Get to the race early and find out where you need to be. Go to the bathroom. Make sure you know where to go. Go to the bathroom again. Stretch. Meet your fellow runners. Get your place at the start near others who run at your goal pace. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362083 gallery_user https://padlet.com/gallery/howtoguide/wish/175362084 A good first goal is just to finish. But you can also aim to go under 2 hours, or go at a certain pace per mile or kilometer. Pick a goal that's challenging, but attainable. It will help motivate you throughout your training and on race day. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362084 gallery_user https://padlet.com/gallery/howtoguide/wish/175362085 Sure! It'd be wise to eat some carbs the night before a half-marathon. But be wary of over-eating; you'll feel it out on the road. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362085 gallery_user https://padlet.com/gallery/howtoguide/wish/175362086 Now that I have your attention, drink lots of water in the days leading up to the race. ]]> 2017-06-06 11:02:24 UTC https://padlet.com/gallery/howtoguide/wish/175362086 gallery_user https://padlet.com/gallery/howtoguide/wish/599325166 It's is great to meet some like-minded runners. Ask around and see if anyone knows runners you could train with. Consider joining a local club. You may think you prefer running alone, until you have to do a 10-mile long run. Workouts with friends go by a lot faster and hold you accountable to a certain pace.]]> 2020-05-28 14:51:56 UTC https://padlet.com/gallery/howtoguide/wish/599325166 gallery_user https://padlet.com/gallery/howtoguide/wish/599330274 The long run is the most important part of the training cycle as it builds up endurance. Schedule it for a weekend morning, at the same time every week. Each week, add on a little mileage, following the training plan. Make sure to sleep well before and recover well after with stretching and a nutritious meal.]]> 2020-05-28 14:53:53 UTC https://padlet.com/gallery/howtoguide/wish/599330274 gallery_user https://padlet.com/gallery/howtoguide/wish/599337150 Consistency is key. ]]> 2020-05-28 14:56:32 UTC https://padlet.com/gallery/howtoguide/wish/599337150 gallery_user https://padlet.com/gallery/howtoguide/wish/599347863 While not necessary, having run-specific clothing can help with discomfort, especially on long runs. Sweat-wicking clothing is breathable and cooler than cotton. Check out Target's C9 Champion brand for affordable workout gear.]]> 2020-05-28 15:00:32 UTC https://padlet.com/gallery/howtoguide/wish/599347863