Hey all. I just saw that in the MP Nike+ thread somebody runs 35+ miles a week! Holy cow! In a good week I run 7 or 8.

I am an athlete so I like to stay in shape, but in the past I have trained for specific things, like football. But that included much more than just running, and the running it did include was focused more on getting faster as a wide receiver. Yesterday I was talking to a friend about marathons, half-marathons, Iron Man competitions, etc. I never considered doing any of those before because I mostly focus on sports, but I have to admit that now the idea intrigues me. I think I might want to try a half-marathon this year.

Onto my questions: I know it'll vary from person to person, but what is a good amount of mileage to run per week to train for a half-marathon? Is it okay to do all of the running on a treadmill (which I much prefer to do), or should I start running outdoors? In addition to the running, should I be mixing in more leg exercises (with weights) at the gym during the week? What is a good "average" time to run a mile?

Thanks for any advice!

-Keith

The website for Runner's World magazine (http://www.runnersworld.com) has some good sample training plans for distance running. A good base mileage to work from is about 15 miles/week.

It's not really as good to do all of your running on a treadmill. Your stride will likely be different on the open road. Also, you need the incline to be at least 1.5 in order to equate to the additional effort of running on a non-moving surface.

It's good to do strength training as well as running, although you don't need to lift really heavy weights. You should also do exercises that build your core muscles.

Thanks Steph!


It's not really as good to do all of your running on a treadmill. Your stride will likely be different on the open road. Also, you need the incline to be at least 1.5 in order to equate to the additional effort of running on a non-moving surface.

I was afraid you'd say that. I don't know why running outdoors bothers me. I guess I just like seeing the time/miles right in front of me, having those little fans going and having a bottle of water or Gatorade within reach. There are some really nice trails in the Bay Area. Guess I had better start to utilize a few!

The other issue you will run into if you do most/all of your training on the treadmill is that you won't get enough training going downhill. Then when you do get outdoors on the hills you will quickly develop knee problems since you haven't worked the stabilizing muscles around the knees.

I ran 45 miles on the treadmill last week. It's just too cold and icy to run outside. I got around the hills problem by elevating the back of the treadmill 3%, so that a 3% incline was actually flat. then I was able to incorporate some rolling hills, both up and down into my long runs.

What is a good "average" time to run a mile?


A good "average" is anything faster than the sweep time for the particular event that you are training for. After the first event you know your pace and can worry about training to speed that up.

I suggest getting a good book, like Marathon: You can do it! by Jeff Galloway. He has a lot of helpful hints in there. Also, as Steph said, look on Runners World. You can find a lot of marathon training guides to fit you personally. Everyone's training style is different, so a lot of what you do will have to learn along the way.
I'm not gonna lie, endurance running is hard. Lance Armstrong said the NY Marathon was the hardest thing he's ever done. Of course, he ran it in under 3:00, but I'd say he's a pretty good athlete.:D
Anyway, good luck in your training and don't be afraid to ask questions.

Onto my questions: I know it'll vary from person to person, but what is a good amount of mileage to run per week to train for a half-marathon? Is it okay to do all of the running on a treadmill (which I much prefer to do), or should I start running outdoors? In addition to the running, should I be mixing in more leg exercises (with weights) at the gym during the week? What is a good "average" time to run a mile?How many miles you run depends a lot on what else you're doing, as well as what part of your training plan you're on. You might want to pop over to Hal Higdon's Marathon Training Guide Web site (http://www.halhigdon.com), as it gives you actual mileage breakdowns for various levels of training for the half-marathon. You'll be able to see how much it varies. I mean, is your half-marathon in four months? Or is it in one? That alone makes a huge difference.

If you are talking about "runners" who just like to run a lot as their primary form of exercise, a lot of people like to go out for an hour at a time. Depending on how fast you go, that might vary from four miles on up (I know a guy who is an ultramrathoner/triathlete and who has his "long runs" every Wednesday where he runs 30 miles, which only takes him three hours--yikes!). In the periods of my life when running was part of my normal routine, I usually ran 6 miles every morning on weekdays, and depending on where I was in training, might have done 0 to 12 miles on Saturday. That's between 30-40 miles, which isn't considered a huge amount *if* you're training for a full marathon.

A lot of people incorporate different types of cardio exercise so their bodies don't get too accustomed to just doing the same workout. That would mean swimming, the elliptical, walking, walking stairs, hiking, etc. For someone who is incorporating different forms of cardio, 5-10 miles a week might be more than adequate.

That said, the important thing if you are actually training for a half-marathon is that no matter what cardio workout you are doing during the week, you absolutely MUST do some of the longer runs. Your body simply needs to get accustomed to the motions of running for long periods. You just don't have to do it everyday.

As for training on a treadmill, I do it all the time. I've had knee and heel problems off and on for years, and at one point I was under orders from a podiatrist to avoid running outdoors if I could help it because concrete is so bad on your joints (and I don't like trail running). However, he gave me a good tip that I'll pass onto you: When you run on the treadmill, always set the incline a couple of notches. A setting of 1.5 is optimal but even if it's just 0.5 that's good. This is because you are essentially "cheating" when you run on a treadmill because the belt moves for you and basically helps your hips. In order to make sure your hips also get a workout, you want to set a bit of an incline so it has to press forward.

One more thing: Treadmills get really boring and I would NOT recommend it for your long weekend runs. The main thing you need to figure out is route (hurray for Google Maps) and water stops.

If you haven't had a chance yet, go see my WDW Marathon Guide series (http://www.mouseplanet.com/search.php?type=c&cid=mr) of articles here. Happy running!

Thanks for the help so far, guys! I really appreciate it.

I have sifted through those links and printed out some good sample training plans. It might say this in one of the sites, but how long do you think it would take to get into half marathon shape? Just as a general guide. Let's say I was gonna run that 1/2 in DL in September this year. Due to work and vacation I am going to start running in mid-March. Would that be enough time? Should I run a 10k in between March and Sep to get the feel for it first?

I back up the advice to read some of what Hal Higdon has to say and he has the answers to every question that you have.

I know a couple of people that do all of their marathon training on a treadmill and do just fine. They always set it at a 1-2% incline to account for the natural drag that the road has on the feet as opposed to free spinning of the treadmill belt.

The best thing to do in my opinion is to go out and run a couple of local 5k and 10k's. The half marathon is much more enjoyable when there are no surprises on race day, when you can just go out and run your best race without all of the logistical elements being brand new.

There is only one right pace for you; in running, you are really only racing against yourself; if you were born with the right genetic make up, maybe you can complete with the lead pack, but even then you are just racing against your own personal best. Knowing that right pace really only comes from having a few races under your belt. A heart rate monitor can help in the right training pace, but it is different on race day ... you'll see.

I'm sure there are plenty of races in the Bay area. Good luck!

Let's say I was gonna run that 1/2 in DL in September this year. Due to work and vacation I am going to start running in mid-March. Would that be enough time?

That is plenty of time. Many training schedules are 12-16 weeks which gives you time to build up the mileage. Add a mile a week with a cool down week of 7-8 miles a week every four or five weeks. Follow a training schedule and enjoy the training.

There is already a lot of great advice here, but I'm going to chime in anyway. First, can't think of a better race to start with than the Disneyland Half Marathon. Sign up soon, as it will fill up! I highly recommend Hal Higdon's training plans. I do most of my running on the treadmill, with the occasional trail run to spice things up. You should do a few of your long runs outside when you get closer to the race date, but you can build up your base on the treadmill. Running outside doesn't always thrill me, either. Get a Nano and a Nike+ Sport Kit. It helps. The Disneyland course is hillier than the Disneyworld course, but none of the hills are very steep. A little hill training is still a good idea.

Okay! I put myself on the waiting list for the DL 1/2. :D

Now I have yet another question...

How do I run for charity? I see people do it all the time. I think it would be great to raise some money for a good cause. Do I just call a charity of my choice and get them to "sponsor" me? Can you even run for charity in an event like this? I have no idea how that works. Sorry if it's a silly question.


-Keith

How do I run for charity? I see people do it all the time. I think it would be great to raise some money for a good cause. Do I just call a charity of my choice and get them to "sponsor" me? Can you even run for charity in an event like this? I have no idea how that works. Sorry if it's a silly question.


-KeithWith Team in Training (http://www.teamintraining.org), your local chapter will have different races that they are training for in a given season. You should contact your local chapter to find out if they might be doing the DL half marathon. DL The half marathon website lists charities and provides links (http://disneyworldsports.disney.go.com/dwws/en_US/westcoast/events/detail?name=WestCoastHalfMarathon2007GroupsEventDe tailPage).

With Team in Training (http://www.teamintraining.org), your local chapter will have different races that they are training for in a given season. You should contact your local chapter to find out if they might be doing the DL half marathon. DL The half marathon website lists charities and provides links (http://disneyworldsports.disney.go.com/dwws/en_US/westcoast/events/detail?name=WestCoastHalfMarathon2007GroupsEventDe tailPage).
You will probably need to sign up to run for a charity as soon as possible. I have run for a charity before and they start gearing up for the fall events in the spring. Raising money is a big commitment so pick one that you can really get behind. I will be worth the effort.