Training: General Overview

The Southern California Half Marathon is Saturday, January 9th (details can be found through active.com).  That gives us 16 weeks to train....plenty of time, I promise.  The first 4 weeks will be about building a base, getting your body used to running 5-6 times a week.  So, the mileage will start off quite low, eventually building to over 30 miles a week.  Each run should go through the following steps:

1. Warm-up.  Unless otherwise noted, this can be part of your actual miles.  I like to start off slower, and then get faster as my legs loosen up.  Do NOT stretch unless you have warmed up!  This can result in pulled and tired muscles...before you even start your workout!  I actually don't ever stretch at the beginning of a run unless I hit a traffic light or something.

2. The Run.  

3. Cool down/stretch.  I like to walk around a little bit after my run is finished, getting my heart rate down and breathing back to normal.  You don't want to stop too quickly...give your body a chance to transition.  Once I've done this, I stretch.  Stretching after your run is VERY important.  I like to go through the following stretches (hold each stretch about 30 seconds):

*Toe Touch (feels great on those hamstrings!)

*Toe Touches with your right foot crossed over your left, then vice versa.

*Lunge (front knee bent, back leg straight...more standing than a full lunge)

 *Reverse Lunge (bend back leg slightly--you feel like your sitting on that hip--, straighten your front leg, and flex your front foot

*Calf stretch

*Achilles stretch (be careful not to over do this one)

*Butterfly

*Hurdle Stretch

*Quad stretch

*Hip stretch (lie down in sit-up position, cross one ankle over the opposite knee, and pull--from behind that knee--your leg toward your chest)

*Anything else that seems sore or tight.  Be careful NOT to stretch any area that seems "pulled" or "strained."

4. Core Work.  Do sit-ups and push-ups everyday.  A strong core is HUGE for a runner.  Among many advantages is that a stronger core means fewer side cramps and increased ability to maintain proper form...even when you're getting tired.