Last updated : Wednesday, August 5, 2009

Print | |

 

Tips to Run Your First Half-Marathon

Recently, iMag viewer Dana wrote in about her new goal to run a half-marathon. She's got the drive, the motivation and the time to train, but has no idea where to begin. We set her up with our weight loss expert, Chris Mohr to help her (and you!) get running. Read below!

Dana: I'm starting to train for my first half marathon and I need to know the basics. What type of surface should I begin to train on (hill or flat?). How should I gradually work into running? How many more calories should I eat before and after I run? And what kind of foods should I be eating to keep me fueled?

Chris Mohr: Congratulations on setting this new goal. I'll give you some basics, but I would definitely encourage you to get with a local group (often times local shoe stores have running groups). That social support and accountability are fantastic. They also often put together programs for groups of people, like you, to follow along with. In the meantime here are some basics ... 

I would mix up the running routine - not just flat, not just hills. Both challenge your muscles differently and you never know what the exact course will look like when you're out there on race day. You need to be prepared for all of it. 

First, get yourself a great pair of running shoes for support. Second, for those just starting out, I like to have them start more slowly and build up to it. For instance you should run 2 minutes, walk 1, run 2 minutes, walk 1, etc. This will allow you to slowly build up to consistent running, but reduce the risk of injury. 

A half marathon is 13.1 miles. Make sure you start out far enough from the race to get that kind of mileage "under your belt" so to speak. Most running programs will have you do a few shorter runs during the week, a slightly longer distance, and then one long distance. That longest distance can typically be increased by one to two miles each week, depending on your progress.

In terms of food choices, I wouldn't make a ton of changes too early on. Every one mile you run burns just 100 extra calories (approximately). Often people overcompensate, thinking their runs are burning more than they actually are. Because of your increase in endurance activity, your diet should be made up mainly of carbohydrates, but of course have a sufficient quantity of lean protein and healthy fats as well. 

It's also important to allow your body to recover - your muscles need that time to repair and rebuild. They use the foods you eat and this down time to prepare for the next workout. It's also important to maintain your weight training routine. Running is fine, but it does nothing for your upper body and can even cause some lower body imbalances. Of course your goal is to improve your health, not hurt it. 

Keep up the great work!

Do you have a weight loss question you want answered? Send it in to iMag and Chris Mohr will answer it! For more workout tips and tricks click on to iMag's Wellness Section. 

About the Expert: Dr. Chris Mohr is a weight loss expert, who teaches people how to lose fat permanently. His expertise has been sought out by LL Cool J, Food Network Chef Emeril Lagasse, Fitness Celebrity Denise Austin and he is the sports nutritionist for Under Armour. He has written over 500 articles for consumer publications, such as Prevention, Men's Health, and Weight Watchers, and is a nutrition advisor for Men's Fitness Magazine. An athlete himself, Dr. Mohr is a finisher of the 2008 Louisville Ironman. For more information visit www.MohrResults.com.

 

Print | |