I am strong. I am healthy. I am fit. But I am NOT a runner. At least that’s what I’ve always told myself.
I’ve never really loved running in the way that I love yoga, Pilates, HIIT workouts, and hiking, etc. I have several fun flings with the sport, but they’ve never lasted more than a few months. So when a dear friend asked me this fall if I’d sign up for the Nike Women’s Half Marathon with her pavement pounding group, what else could I say but YES!
Life is all about challenges. As a wise man once said, if it doesn’t challenge you, it doesn’t change you. And to quote another really wise man, be the change you want to see in the world.
I often motivate myself using mantras about embracing challenge and change in my yoga practice, but with running I’ve always thrown up my white flag as soon as I start huffing and puffing. No more! I grabbed this bull by the horns back in October and I’m about to ride it all the way to the finish line in April. Thus far training has been a huge physical, mental and scheduling challenge, but I’m making progress. I’m very excited to see my stride, stamina and strength improve week over week.
This weekend’s long run (which I plan to knock out after teaching a couple of classes this morning) is sure to be a challenge with a hill or two thrown in, but I know I can do it. And hell, life’s too damn short not to try!
Since I’m a beginner, I’ve been doing my homework and thought I’d share some of the best resources for running nutrition and race training I’ve come across. You can find moar of these resources on Pinterest.com/MOARfit.
Nutrition:
- Pre-workout fueling
- Raw, natural and vegan homemade energy fuel
- Post-workout recovery
- Healthy recipes for Athletes (from Olympians)
- 3 Key to an Effective Training Nutrition Plan
- Top 5 Foods for Runners
Training:
Though I’m not following it to a T (or any letter of the alphabet for that matter), I wanted to share what I think is a great 16-week (3 1/2-4 month) training schedule for beginning runners courtesy of FitSugar.com. Before you use this baby, here are a few things the author wanted you to know (and I concur are all important and helpful notes!):
- SS (Strength train and stretch): Do your own routine or take a yoga class
- CT (Cross train): Do cardio other than running such as biking, swimming, or a cardio class
- Rest: You don’t have to skip out on exercise entirely. Take a walk, do some stretches or use a foam roller your hardworking legs.
| WEEK | MON | TUES | WED | THUR | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| Week 1 | 2 miles and 20-min SS |
30-min SS | 30-min CT | 2 miles or 30-min CT |
Rest | 2 miles | Rest |
| Week 2 | 2 miles and 20-min SS |
30-min SS | 30-min CT | 2 miles or 20-min CT |
Rest | 3 miles | Rest |
| Week 3 | 3 miles and 20-min SS |
30-min SS | 60-min CT | 2 miles or 20-min CT |
Rest | 3.5 miles | Rest |
| Week 4 | 3 miles and 20-min SS |
30-min SS | 60-min CT | 2 miles or 20-min CT |
Rest | 4 miles | Rest |
| Week 5 | 3 miles and 20-min SS |
30-min SS | 60-min CT | 2 miles or 20-min CT |
Rest | 4.5 miles | Rest |
| Week 6 | 3.5 miles and 20-min SS |
30-min SS | 60-min CT | 2 miles or 20-min CT |
Rest | 4.5 miles | Rest |
| Week 7 | 3.5 miles and 20-min SS |
30-min SS | 60-min CT | 2.5 miles or 25-min CT |
Rest | 5K race (or 5 miles) |
Rest |
| Week 8 | 4 miles and 20-min SS |
30-min SS | 60-min CT | 2.5 miles or 25-min CT |
Rest | 5 miles | Rest |
| Week 9 | 4 miles and 20-min SS |
30-min SS | 60-min CT | 3 miles or 30-min CT |
Rest | 6 miles | Rest |
| Week 10 | 4 miles and 20-min SS |
30-min SS | 60-min CT | 3 miles or 30-min CT |
Rest | 10K race (or 7 miles) |
Rest |
| Week 11 | 5 miles and 20-min SS |
30-min SS | 60-min CT | 3.5 miles or 35-min CT |
Rest | 8 miles | Rest |
| Week 12 | 5 miles and 20-min SS |
30-min SS | 60-min CT | 3.5 miles or 35-min CT |
Rest | 10 miles | Rest |
| Week 13 | 5 miles and 20-min SS |
30-min SS | 60-min CT | 4 miles or 40-min CT |
Rest | 11 miles | Rest |
| Week 14 | 5 miles and 20-min SS |
30-min SS | 60-min CT | 3 miles or 20-min CT |
Rest | 12 miles | Rest |
| Week 15 | 4 miles and 20-min SS |
30-min SS | 60-min CT | 3 miles or 30-min CT |
Rest | 8 miles | Rest |
| Week 16 | 3 miles and 20-min SS |
30-min SS | 2 miles or 20-min CT |
Rest | Rest | Race Day! 13.1 miles |
Rest |
According to this schedule, my Week 9 starts today so the 5.5 mile run I have planned is right on track–hopefully I can bust out 6-7 miles next weekend!