{"id":431,"date":"2021-10-27T12:37:56","date_gmt":"2021-10-27T16:37:56","guid":{"rendered":"https:\/\/dev.luxtiques.com\/blogs\/?p=431"},"modified":"2023-06-15T14:30:48","modified_gmt":"2023-06-15T18:30:48","slug":"couch-to-half-marathon-the-ultimate-guide","status":"publish","type":"post","link":"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/","title":{"rendered":"Couch to Half Marathon &#8211; The Ultimate Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Getting_Started\" title=\"Getting Started\">Getting Started<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Building_an_Accountability_System\" title=\"Building an Accountability System\">Building an Accountability System<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Setting_Goals\" title=\"Setting Goals\">Setting Goals<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Training_Plan\" title=\"Training Plan&nbsp;\">Training Plan&nbsp;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Find_out_what_motivates_you\" title=\"Find out what motivates you&nbsp;\">Find out what motivates you&nbsp;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Rewards\" title=\"Rewards\">Rewards<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Nutrition\" title=\"Nutrition\">Nutrition<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Fashion_statements\" title=\"Fashion statements\">Fashion statements<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Couch_to_Half_Marathon_Injury_prevention\" title=\"Couch to Half Marathon Injury prevention\">Couch to Half Marathon Injury prevention<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/soxy.com\/blogs\/couch-to-half-marathon-the-ultimate-guide\/#Enjoy_the_ride\" title=\"Enjoy the ride\">Enjoy the ride<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/dev.luxtiques.com\/blogs\/wp-admin\/edit.php?post_type=post\" rel=\"nofollow noopener\" target=\"_blank\"><\/a><\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Getting_Started\"><\/span><strong>Getting Started<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are many reasons why a person moves from the&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.soxy.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"rank-math-link\">couch to half marathon<\/a> training. Sometimes, a person is spurred onto marathon training in to emphasize their health. Others are motivated for self-care. Some struggle with&nbsp;anxiety, depression&nbsp;and other mental health conditions and are looking to reap the natural benefits of endorphins.&nbsp;<strong>Training for and running a half marathon can be a way of changing up your thoughts<\/strong>&nbsp;if you are stuck in a rut after a breakup, a loss or another challenging life event. You may simply yearn for more optimism and positivity.&nbsp;&nbsp;<\/p>\n\n\n\n<p>I had never preconceived that I would run a half marathon (for the record\u2014a half marathon is 13.1 miles or 21 kilometers.) I had finished a challenging first year of university and was transferring to a school closer to home. It was mid-July, and I was working a dull office job\u2014my first real work. I was in-between tasks, scrolling email when I decided to write a list of things I wanted to do. Many things appeared on the list, which I did not attempt, things like rock climbing and travel. I did, however, try salsa dancing, spinning pottery on the wheel and yes, running a half marathon. Despite the seemingly unintentional approach, this is the way many people transition from the couch to half marathon ambitions. It could be a conversation that sparks their thoughts, a magazine article or even a bad day at the office.&nbsp;<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Building_an_Accountability_System\"><\/span><strong>Building an Accountability System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Whether you are training alone or have a committed running partner, an essential part of moving from the couch to half marathon mode is to have a system of accountability.&nbsp;<\/strong>The best way to develop a system is to evaluate your personality traits and tendencies, the flexibility of your schedule and your goals. When you understand the interplay of these factors and how they contribute to your ultimate running goals, it will make it easier to determine how you can fashion an accountability system that will serve you the most.&nbsp;<\/p>\n\n\n\n<p>Social community is a crucial ingredient to wellbeing. In&nbsp;<em>The Blue Zones,&nbsp;<\/em>a book about the world\u2019s longest livers &#8211; centenarians &#8211; social connectedness is cited as a tenet of living well and living long. The \u201cintellectual stimulation and emotional support\u201d we receive from our relationships bolster us through challenging times and help us to thrive and grow. It is crucial to think about your social community when you endeavor to transition from the couch to half marathon training. Tell people that you are training so that they can ask questions, show interest and motivate you to stay on track. If you are running alone, find a running community where you can check in about your progress and problem solve when challenges come up related to technique, training schedule, or the technology of your running shoes.&nbsp;<\/p>\n\n\n\n<p>If you can match schedules with another person, it can be the best way to stay committed and on track. You can choose a friend, colleague or family member, but make sure that your running paces align. You don\u2019t want to feel the push and pull of an uneven dynamic. I found my perfect match in a running club, and we ran stride in stride from training runs to race day.<\/p>\n\n\n\n<h3><strong>Benefits of a Running Buddy&nbsp;<\/strong><\/h3>\n\n\n\n<ol><li><a href=\"https:\/\/www.precor.com\/en-us\/resources\/7-benefits-of-having-a-running-buddy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">Social outlet<\/a><\/li><li>Keeps you on track and consistent<\/li><li>Safety (at night or in the early morning)<\/li><li>Motivation to meet your running goals<\/li><li>Companionship and diversion during the challenging parts of runs&nbsp;<\/li><\/ol>\n\n\n\n<h3><strong>Motivating Yourself When Running Alone<\/strong><\/h3>\n\n\n\n<p>If your schedule is packed or you are an introvert and enjoy the thinking time alone, there are some essential things to consider to&nbsp;<a href=\"https:\/\/www.soxy.com\/blogs\/guide\/running-motivation\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">keep yourself motivated<\/a>&nbsp;and accountable to your runs.&nbsp;<\/p>\n\n\n\n<ol><li>Put the workout<em>&nbsp;into your calendar as if it\u2019s an appointment&nbsp;<\/em><\/li><li>Set a reminder or alarm to stimulate you to&nbsp;<a href=\"https:\/\/runningmagazine.ca\/sections\/training\/how-to-stay-accountable-when-running-alone\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">begin your workout<\/a><\/li><li>Lay your clothes out and put your running shoes by the door<\/li><li>Make a playlist to set the tone for your run<\/li><li>Create an association that assists you in initiating your run. For instance, you might put your running clothes on as soon as your alarm goes off in the morning or change into them the moment you get home from work&nbsp;<\/li><li>Plan activities after your run, motivating you to complete it<\/li><li>Remove your reward<\/li><li>Run with the dog<\/li><li>Reward yourself afterward<\/li><\/ol>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Setting_Goals\"><\/span><strong>Setting Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Your first goal is to shift from the couch to half marathon training but where do you go from there?<\/p>\n\n\n\n<ul><li>Write it down&nbsp;on paper (even penning the exact date of your race is an excellent first step!)<\/li><li><strong>Scale your goal.&nbsp;<\/strong>Don\u2019t think about the significant distance, break it into achievable pieces&nbsp;<\/li><li>Think about how you will tackle each step and create an action plan. Separate your must-do\u2019s from your should do\u2019s<\/li><li>Keep track of your progress using an agenda, a word document or even an app<\/li><li>Get accountable.&nbsp;<\/li><li>Reflect on your goals and celebrate the strides you make. Learn from your mistakes to guide your path forward.&nbsp;<\/li><\/ul>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Training_Plan\"><\/span><strong>Training Plan&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>If you\u2019re setting out on a journey to complete your first half marathon but still wondering if you can do it, the answer is&nbsp;<em>YES!<\/em><\/strong>&nbsp;Going from&nbsp;<a href=\"https:\/\/www.soxy.com\/blogs\/guide\/couch-to-5k-program\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">couch to half marathon<\/a>&nbsp;mode is entirely doable, but finding the right couch to&nbsp;half marathon training plan&nbsp;makes all the difference. The distance is achievable, and you can run confidently and comfortably if you take it one focused and conscientious step at a time.&nbsp;<\/p>\n\n\n\n<p>You don\u2019t want to push your running before you\u2019re ready, but building your fitness systematically will give you the right foundation to run injury-free and hit your PB.<\/p>\n\n\n\n<p>You might want to consider a rowing machine to help build endurance and strength.&nbsp;<a href=\"https:\/\/rowingsavvy.com\/reviews\/best-nordictrack-rowing-machines\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">NordicTrac rowing machines<\/a>&nbsp;offer a variety of different features which should help building up to your half marathon capabilities.<\/p>\n\n\n\n<p>Providing yourself enough time to train on your&nbsp;<a href=\"https:\/\/www.soxy.com\/blogs\/guide\/couch-to-10k-program\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">couch to half-marathon<\/a>&nbsp;plan will guarantee your success. Carve out your schedule so that you don\u2019t train endlessly but rather still feel the pressure to reach toward race day.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Half-Marathon Training Schedule&nbsp;<\/strong><\/td><\/tr><tr><td>Monday<\/td><td>Rest Day<\/td><\/tr><tr><td>Tuesday&nbsp;<\/td><td><a href=\"https:\/\/www.verywellfit.com\/half-marathon-training-schedule-for-beginners-2911618\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">Moderate Pace<\/a>&nbsp;(faster than long run)<\/td><\/tr><tr><td>Wednesday&nbsp;<\/td><td>Rest Day or Cross-Training Day (easy to moderate effort, 45 mins)<\/td><\/tr><tr><td>Thursday&nbsp;<\/td><td>Moderate Pace (faster than long run)<\/td><\/tr><tr><td>Friday&nbsp;<\/td><td>Cross-Training (easy to moderate effort, 45 mins)<\/td><\/tr><tr><td>Saturday&nbsp;<\/td><td>Long, slow run<\/td><\/tr><tr><td>Sunday&nbsp;<\/td><td>Short, easy run&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Week&nbsp;<\/strong><\/td><td><strong>Mon<\/strong><\/td><td><strong>Tues<\/strong><\/td><td><strong>Wed<\/strong><\/td><td><strong>Thurs<\/strong><\/td><td><strong>Fri<\/strong><\/td><td><strong>Sat<\/strong><\/td><td><strong>Sun<\/strong><\/td><td><strong>Total<\/strong><\/td><\/tr><tr><td>1<\/td><td>Rest<\/td><td>3 miles<\/td><td>Strength and Core<\/td><td>3 miles<\/td><td>Cross-Training&nbsp;<\/td><td>4 miles<\/td><td>2 miles<\/td><td>12 miles<\/td><\/tr><tr><td>2<\/td><td>Rest<\/td><td>3 miles<\/td><td>Strength and Core<\/td><td>3 miles<\/td><td>Cross-Training<\/td><td>4 miles<\/td><td>2 miles<\/td><td>12 miles<\/td><\/tr><tr><td>3<\/td><td>Rest<\/td><td>3.5 miles<\/td><td>Strength and Core<\/td><td>3.5 miles<\/td><td>Cross-Training<\/td><td>5 miles<\/td><td>2 miles<\/td><td>14 miles<\/td><\/tr><tr><td>4<\/td><td>Rest<\/td><td>3.5 miles<\/td><td>Strength and Core<\/td><td>3.5 miles<\/td><td>Cross-Training<\/td><td>5 miles<\/td><td>2 miles<\/td><td>14 miles<\/td><\/tr><tr><td>5<\/td><td>Rest<\/td><td>4 miles<\/td><td>Strength and Core<\/td><td>4 miles<\/td><td>Cross-Training<\/td><td>6 miles<\/td><td>2 miles<\/td><td>16 miles<\/td><\/tr><tr><td>6<\/td><td>Rest<\/td><td>4 miles<\/td><td>Strength and Core<\/td><td>4 miles<\/td><td>Cross-Training<\/td><td>3.1 miles<\/td><td>2 miles<\/td><td>13.1 miles<\/td><\/tr><tr><td>7<\/td><td>Rest<\/td><td>4.5 miles<\/td><td>Strength and Core<\/td><td>4.5 miles<\/td><td>Cross-Training<\/td><td>7 miles<\/td><td>3 miles<\/td><td>19 miles<\/td><\/tr><tr><td>8<\/td><td>Rest<\/td><td>4.5 miles<\/td><td>Strength and Core<\/td><td>5 miles<\/td><td>Cross-Training<\/td><td>8 miles<\/td><td>3 miles<\/td><td>20.5 miles<\/td><\/tr><tr><td>9<\/td><td>Rest<\/td><td>5 miles<\/td><td>Strength and Core<\/td><td>5 miles<\/td><td>Cross-Training<\/td><td>6.2 miles<\/td><td>3 miles<\/td><td>19.2 miles<\/td><\/tr><tr><td>10<\/td><td>Rest<\/td><td>5 miles<\/td><td>Strength and Core<\/td><td>5 miles<\/td><td>Cross-Training<\/td><td>9 miles<\/td><td>3 miles<\/td><td>22 miles<\/td><\/tr><tr><td>11<\/td><td>Rest<\/td><td>5 miles<\/td><td>Strength and Core<\/td><td>5 miles<\/td><td>Cross-Training<\/td><td>10 miles<\/td><td>3 miles<\/td><td>18 miles<\/td><\/tr><tr><td>12<\/td><td>Rest<\/td><td>4 miles<\/td><td>Strength and Core<\/td><td>2 miles<\/td><td>Cross-Training<\/td><td>Rest<\/td><td>Race Day!<\/td><td>19.1 miles<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Find_out_what_motivates_you\"><\/span><strong>Find out what motivates you&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Determining what motivates you is the first step to any habit formation, and&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/charlesduhigg.com\/how-habits-work\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">identifying the routine<\/a> can help you make sense of your patterns.&nbsp;<strong>If you want to stick with a routine, like running, it is useful to understand what makes you show up and what helps you persist.<\/strong>&nbsp;Running might be a chance to have conversation with a friend, to actively analyze your problems for a succinct period of time or to give yourself a guilt-free treat. It might also be an opportunity to improve your sense of self worth, or to hammer away at a personal best, but whatever the reason, determine what it is that makes you show up to lace up. When you learn more about yourself, what makes you tick and importantly why it will be easier to set a routine that you can follow through.&nbsp;<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Rewards\"><\/span><strong>Rewards<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sometimes it\u2019s just hard to get out the door for your workout. It may be raining, you may have woken up feeling sluggish, your mood may be low, or the back of your hamstrings may be aching from the last miles of your Saturday long run.<strong>&nbsp;Whatever is holding you back, it can help to have rewards for getting your run in.&nbsp;<\/strong>Researchers refer to these treats as&nbsp;\u201cindulgent incentives.\u201d&nbsp;<\/p>\n\n\n\n<p><strong>1. Reward yourself within the workout<\/strong><\/p>\n\n\n\n<p>One of the biggest misnomers about working out is that the indulgence should happen once you\u2019ve made it through the&nbsp;tough workout. Why wait! Health expert and author of&nbsp;<em>The Happiness Diet,&nbsp;<\/em>Rachel Kelly, says, \u201cthe reward is in the workout itself.\u201d You should indeed do what you love when you are exercising, but running can be challenging even on your best day. An excellent way to incorporate a treat is to download a carefully planned upbeat playlist, an audiobook you\u2019ve been craving to get into or a favorite podcast that you\u2019ve stored up until your hill training. This will feel like a form of self-care while you get your workout in. Plus, you\u2019ll find that you are learning and expanding your mind as you alter your lifestyle from the couch to half marathon training.&nbsp;<\/p>\n\n\n\n<p><strong>2. Put money into it<\/strong><\/p>\n\n\n\n<p>Your parents did it for you to keep you on the straight and narrow, and now, you might do it for your children too, but did you ever consider affording yourself the same incentive. Taking an empty pickle jar and tossing a coin in for every run is one way to motivate yourself out the door. Sure, you won\u2019t get your treat right away, but you\u2019ll have lots of time to dream it up. Maybe you\u2019ll pick a fabulous new restaurant for dinner out, a new pair of running leggings that have been on your mind, or a massage to relax those tight, hard-working muscles. When you cash in your treat, it will remind you that you can reach your goal again; put the jar back on the shelf and begin again. If you aren\u2019t a fan of the jar method, you can put money into a running program, and the intentional strategy will make you invest in yourself.<\/p>\n\n\n\n<p><strong>3. Throw away your to-do list<\/strong><\/p>\n\n\n\n<p>It can be hard for a runner to unwind and decompress, but it\u2019s made easier at the end of a workout. Sometimes the greatest gift you can give yourself is to have no agenda. Discard your aims, lists, and aspirations and just let yourself relax. A cup of tea, some aromatherapy, and sock slippers might put you in the mood.&nbsp;<\/p>\n\n\n\n<p><strong>4. Take a Nap<\/strong><\/p>\n\n\n\n<p>For children, taking a nap is a punishment, and for adults, it is the highest form of reward. Curling under the covers after a workout doesn\u2019t just feel good, but it allows your muscles to recover. After the exertion of a run, your adrenaline will be flowing, and your heart rate will be elevated, so the best time frame for a nap is <a href=\"https:\/\/greatist.com\/fitness\/18-scientifically-proven-ways-speed-recovery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">two hours after<\/a>&nbsp;your workout.&nbsp;<\/p>\n\n\n\n<p><strong>5. Have a Special Drink<\/strong><\/p>\n\n\n\n<p>If you are a coffee drinker, you will run anywhere for your favourite dark roast or latte. If coffee isn\u2019t so much your thing, there\u2019s many reward in picking out a specialty tea or even a smoothie. Running for a treat can help you through a grueling fartlek session.<\/p>\n\n\n\n<p><strong>6. Document your accomplishments<\/strong><\/p>\n\n\n\n<p>Documenting your accomplishments is a way to check in about how far you have come and to be&nbsp;<em>mindful of your milestones<\/em>. Similar to gratitude journaling, documenting your accomplishments is a reminder of your progress, your intentions and the things you can be grateful for in each workout and each part of the journey. You will notice your mental wellbeing strengthen, and you will enhance the clarity of your focus with this technique.<\/p>\n\n\n\n<p><strong>7. Indulge in a treat<\/strong><\/p>\n\n\n\n<p>Food is not the enemy of the runner. It\u2019s incredibly crucial to the way you feel and perform, and it\u2019s ok to indulge\u2014in moderation. You may be very hungry after your run, and so it\u2019s best to fill yourself with healthy foods to begin. Then, choose your favorite sweet or savory treat and enjoy every bite, feeling proud of the effort you put into your workout.<\/p>\n\n\n\n<p><strong>8. Book a social engagement<\/strong><\/p>\n\n\n\n<p>Even when you run with friends, running can be an isolated activity. Runners can get in the habit of talking about, well, running. It is essential to break out and talk about a broader range of topics, allowing your brain to release from your training program. While shifting your lens from the couch to half marathon training, don\u2019t lose sight of the more significant scope.&nbsp;<\/p>\n\n\n\n<p><strong>9. Give yourself 30 minutes of your favorite activity<\/strong><\/p>\n\n\n\n<p>It sounds like a simple treat, but we aren\u2019t as proficient at self-care as we like to think. With the pace of technology, it is easy to spend much of our days responding to the demands of others, and somewhere along the way, we forget to take care of our primary needs. Doing so allows us to be present with the people we love and with our endeavors.&nbsp;<\/p>\n\n\n\n<p>After your run, set aside a 30-minute block to watch your favorite television show, listen to an audiobook while taking a bubble bath or simply lie on the floor with the dog. You will be amazed at the way your energy changes, your system recharges, and your perspective lightens.&nbsp;<\/p>\n\n\n\n<p><strong>10. Meditate While Running<\/strong><\/p>\n\n\n\n<p>With hectic schedules and competing demands, it can be challenging to fit meditation into the day. Why not try moving meditation! What exactly is&nbsp;<a href=\"https:\/\/www.yogajournal.com\/meditation\/moving-meditation-challenge\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">moving meditation?<\/a>&nbsp;According to the Tibetan Buddhist tradition, moving meditation is similar to sitting meditation in its principles. The main difference is that in sitting meditation, you might focus your attention on the breath or a mantra, but in moving meditation, you focus on the feel of your foot striking the ground.<\/p>\n\n\n\n<p>&nbsp;Perfect mindfulness for runners, right? You\u2019ll be surprised at how hard it is to touch and release the thoughts passing through your mind and think only of the sensation in your foot. With committed practice, your monkey-mind will relent! Challenge yourself to five minutes at first and think<em>&nbsp;\u201cstep, step, step.\u201d<\/em><\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Nutrition\"><\/span><strong>Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a20843248\/how-to-fuel-for-a-half-marathon\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">Nutrition<\/a>&nbsp;is a critical part of half marathon training. It takes a lot of experimenting to determine what foods feel good in your body. If we\u2019re not training, we can be absent-minded about our intake, simply because the effects don\u2019t have the same implications.&nbsp;<\/p>\n\n\n\n<p>When you run out of fuel partway through a run, you think twice about your Friday night meal choice. The same thing goes when food moves through you too quickly in the first miles of a race!&nbsp;<strong>The importance of practicing proper nutrition during training is that it gives you the foundation for understanding how your body responds to different foods<\/strong>, meal preparations and combinations, giving you the best opportunity to perform well on race day.&nbsp;<\/p>\n\n\n\n<h3><strong>The Carb Load<\/strong><\/h3>\n\n\n\n<p>It\u2019s common knowledge that runners fuel up with carbs for a marathon, but do you need to do the same for a half marathon? Let\u2019s put it this way\u2014it won\u2019t hurt. When you carb load for a half marathon, you don\u2019t need to go as full out, but the general rule is that if you\u2019re in motion for more than 90 minutes, carb-loading benefits you. There are some negative aspects of carb loading to consider:<\/p>\n\n\n\n<ul><li>It can make you stiff (because your muscles are \u201cstocked with glycogen\u201d)<\/li><li>It can lead to weight gain from water retention<\/li><li>For shorter runs, (less than 90 minutes) carb loading is not necessary<\/li><\/ul>\n\n\n\n<p>For most runners, the half marathon is longer than 90 minutes, and so you should<em>&nbsp;plan to carb-load in the days before the race.&nbsp;<\/em>You can do so effectively in one day, but two to three days of carb loading will assure you that your body is well prepared for your race.&nbsp;<\/p>\n\n\n\n<p>Again, you aren\u2019t taking in more calories; you just are choosing carbohydrate rich foods to concentrate your calories, particularly for your lunch and dinner before race day. Eating your carbohydrates in advance allows your body the opportunity to \u201cdigest, absorb, and store the nutrients.\u201d With a carb load, you\u2019re setting yourself up for success on race day.<\/p>\n\n\n\n<h3><strong>Best Carbohydrates For Runners<\/strong><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/www.afr.com\/life-and-luxury\/health-and-wellness\/running-food-the-10-best-carbohydrates-for-marathon-runners-20161103-gsgy8j\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener nofollow\" class=\"rank-math-link\">Bananas<\/a><\/li><li>White toast<\/li><li>Pasta<\/li><li>Dried fruit<\/li><li>Chocolate milk<\/li><li>Brown rice or quinoa<\/li><li>Yogurt<\/li><li>Sweet potato and beetroot<\/li><\/ul>\n\n\n\n<h3><strong>The Pre-Race Meal<\/strong><\/h3>\n\n\n\n<p>You don\u2019t want too much or too little in your system for race day. Some tips for getting the right balance include:<\/p>\n\n\n\n<ul><li>Carb-rich<\/li><li>Low-fiber<\/li><li>Easy-to-digest<\/li><li>Familiar foods&nbsp;<\/li><\/ul>\n\n\n\n<h3><strong>Nutrition During the Race<\/strong><\/h3>\n\n\n\n<p>Eating during the race can prevent the dreaded runners from crashing. It can be hard to get into the habit of eating while running, and so it is something you will want to practice. Your approach is individual and depends on how your body responds to the foods that you trial during your training runs. Remember, the golden rule of racing is never to try anything new on race day. There are many gels, powders and solids available to help you to your personal best while running. When you run for less than 75 minutes, your body can rely on:<\/p>\n\n\n\n<ul><li>Water<\/li><li>Sports drinks<\/li><li>The body\u2019s glycogen stores<\/li><\/ul>\n\n\n\n<p>If you go longer, as in a half marathon, you will deplete your glycogen stores, so staying ahead of the curve can help you to replenish before you feel the effects of nausea, dizziness, and cramping. When your muscles and your body begins to run empty, your mood and motivation will also dwindle. Consuming carbohydrates throughout your run has a stabilizing effect on your blood sugar. Drinking small, regular amounts of water is essential, while drinking too much water can make you feel sick. You don\u2019t want your muscles to begin to suffer because it is challenging to make up for the loss. Instead, take in nutrition at regular intervals to keep yourself from hitting the wall. Try to incorporate:&nbsp;<br><strong>30 to 60 grams of carb per hour<\/strong><\/p>\n\n\n\n<ol><li>Chews<\/li><li>Gels<\/li><li>Sports Drinks<\/li><\/ol>\n\n\n\n<p><a href=\"https:\/\/www.soxy.com\/blogs\/guide\/what-to-eat-after-a-run\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">After the run<\/a>, you\u2019ll want to load up with a 3-to-1 ratio of carbs to protein. Try to incorporate a lean protein and healthy fats.&nbsp;<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Fashion_statements\"><\/span><strong>Fashion statements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can\u2019t deny it; it feels good to put on that zippy new running top, to lace up that pair of shoes with the neon coloring, or to don your latest pair of running shorts or leggings. Not only is fashion a fun part of running, but it is also an important consideration when training. Choose the wrong pair of shorts on a humid summer day, and you will have a chafe that keeps you up at night. Wear a pair of shoes for too many miles, and your arches will pay the price. The right technical gear sets you up for promising training runs and a race that will make you proud.&nbsp;<\/p>\n\n\n\n<p>If you aren\u2019t an athlete, you may care about socks, have had the odd blister from a long walk in an inadequate pair of socks or have preferences for breathability. If you\u2019re a runner, however,&nbsp;<strong><a href=\"https:\/\/soxy.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">socks<\/a> are the holy grail.&nbsp;<\/strong>You live for the sock that can wick away sweat and keep your foot dry, cushion your foot and prevent blisters for mile after mile (even in the rain!)&nbsp;<\/p>\n\n\n\n<p>For best race results consider:<\/p>\n\n\n\n<ul><li>Quarter Socks<\/li><li>Calf&nbsp;<a href=\"https:\/\/www.soxy.com\/collections\/womens-compression-socks\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">compression socks<\/a><\/li><li>Quarter socks<\/li><li>Running Compression Socks<\/li><li>Thin Running Socks<\/li><li><a href=\"https:\/\/www.soxy.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">Crew Socks<\/a><\/li><li>Athletic Fitness Socks<\/li><li>Anti-Blister Running Socks<\/li><\/ul>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Couch_to_Half_Marathon_Injury_prevention\"><\/span><strong>Couch to Half Marathon Injury prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The most important part about training for a race is getting&nbsp;<strong>to race day and beyond in healthy condition.&nbsp;<\/strong>There are many strategies for taking care of your working muscles and preventing injury, including regular stretching, rolling out, the use of tune-up balls and cross-training.&nbsp;<\/p>\n\n\n\n<h3><strong>Cross-Training&nbsp;<\/strong><\/h3>\n\n\n\n<p>Cross-Training&nbsp;is not a whim, a reaction of boredom or a diversion. It is an essential element of any running program. In order to perform at their best and to prevent the occurrence of injuries, runners need a strength-training program that focuses on balance. Through cross-training, runners employ exercises that develop the primary muscles involved in running, as well as balancing the body by developing muscles that are not targeted through running activity. Cross-training has a holistic effect on the health of the runner, improving cardio, strengthening muscles and speeding recovery.&nbsp;<\/p>\n\n\n\n<h3><strong>Rolling Out&nbsp;<\/strong><\/h3>\n\n\n\n<p>Foam rolling&nbsp;can be a relaxing and mindful activity. Depending on how tight you are, it can also&nbsp;<em>really<\/em>&nbsp;hurt! Creating a regular practice for foam rolling will enhance your flexibility and recovery. You can roll out while listening to music, playing with your dog or toddler on the carpet, or watching television. Foam rollers are available in a variety of sizes, and they are a terrific addition to any runner\u2019s warmup and cooldown regime. One potent effect of foam rolling is that it improves circulation, which prepares you for your workout and enhances an active recovery. Not only that, but foam rolling prepares your muscles for stretching. When you find a sore spot, go slow until you feel a release. You can also roll out your fascia using tune-up balls. This technique is especially helpful for sore feet!&nbsp;<\/p>\n\n\n\n<h3><strong>Runners Roll Out-Warmup<\/strong><\/h3>\n\n\n\n<ol><li>Calves<\/li><li>Iliotibial band<\/li><li>Piriformis<\/li><\/ol>\n\n\n\n<h3><strong>Runners Roll Out-Cooldown<\/strong><\/h3>\n\n\n\n<ol><li>Hamstrings<\/li><li>Adductors<\/li><li>Quadriceps<\/li><\/ol>\n\n\n\n<h3><strong>Stretching Do\u2019s and Don\u2019ts<\/strong><\/h3>\n\n\n\n<ul><li><em>Don\u2019t stretch cold muscles.<\/em>&nbsp;It\u2019s more useful to stretch after a run than before.&nbsp;<\/li><li>Take a light stretch before you engage in speed work&nbsp;<\/li><li>Be gentle with your stretching. Don\u2019t push your body where it\u2019s not inclined to go<\/li><li>Before speed work, hold for 10-15 seconds for each stretch<\/li><li>After running, hold each stretch for 30 seconds<\/li><\/ul>\n\n\n\n<h3><strong>Post-Run Stretches<\/strong><\/h3>\n\n\n\n<ol><li>Lying hamstring&nbsp;stretch<\/li><li>Lying gluteal stretch (using a wall)<\/li><li>Groin stretch<\/li><li>Upper calf stretch (Gastrocnemius)<\/li><li>Lower calf stretch (Soleus)<\/li><li>Iliotibial band stretch<\/li><li>Hip flexor stretch<\/li><li>Standing quadriceps stretch&nbsp;<\/li><\/ol>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Enjoy_the_ride\"><\/span><strong>Enjoy the ride<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The most important part of your couch to half marathon journey is to&nbsp;<strong>enjoy your self-growth and your mental and physical experience<\/strong>. There is no doubt, lacing up your shoes will become a part of your identity, a primary lens through which you view the passing world and your internal landscape. It is important to plan, to prepare, to reflect but it is just as essential to take stock of the moment, to truly feel it and to love the body you are in and the&nbsp;<a href=\"https:\/\/www.soxy.com\/blogs\/guide\/benefits-of-running\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">path you are on<\/a>.&nbsp;<\/p>\n\n\n\n<p>I had a coach during that summer when I first decided to move off the couch to half marathon training. Once a week, he would plan a run past the local hospital. As we were passing, he would ask us to take a silent moment, feeling the strength and capabilities of our bodies and, most of all, feeling gratitude. Over the years, I have added a second component to be thankful for my mind and the balance and wellbeing running offers. The simple routine you establish, leaving behind old patterns and creating new habits of health and self-care, will serve you long beyond race day, so enjoy the ride!&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Table of Contents Getting StartedBuilding an Accountability SystemSetting GoalsTraining Plan&nbsp;Find out what motivates you&nbsp;RewardsNutritionFashion statementsCouch to Half Marathon Injury preventionEnjoy the ride Getting Started There are many reasons why a person moves from the&nbsp;couch to half marathon training. Sometimes, a person is spurred onto marathon training in to emphasize their health. Others are motivated for [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[],"featured_image_src":null,"featured_image_src_square":null,"author_info":{"display_name":"Stephanie Patterson","author_link":"https:\/\/soxy.com\/blogs\/author\/stephanie_p\/"},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/posts\/431"}],"collection":[{"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/comments?post=431"}],"version-history":[{"count":3,"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/posts\/431\/revisions"}],"predecessor-version":[{"id":32639,"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/posts\/431\/revisions\/32639"}],"wp:attachment":[{"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/media?parent=431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/categories?post=431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/soxy.com\/blogs\/wp-json\/wp\/v2\/tags?post=431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}