Hi everyone! So I've been training for my first ever half marathon. I'm pretty new to this so does anyone have any tips? I've got the new shoes fitted for my feet, non cotton clothes, and have been training 4 days a week.
Sunday - long run. I add a mile every week. this sunday i'm running 6 miles.
Monday - rest
Tuesday - 3 miles
Wednesday - speed training
Thursday - Rest
Friday - 3-4 miles
Saturday - Rest
My biggest concern is my diet. I've been on calorie restriction of about 1200-1500 cals a day and supposedly I'm supposed to eat 2000 cals a day!! If anyone knows of a meal plan I could follow that would be terrific! I'm supposed to be eating 60% carbs, 20% protein, 20% unsat fats, but I don't really know how to do that math and would just prefer an eating plan lol! Thanks for the help!!!
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"Nothing makes a woman more beautiful than the belief that she is beautiful." -Sophia Loren
I am a certified group fitness instructor and I will chime in my two cents ----
I have studied a bit about nutrition at several fitness conferences I have attended and the 60/20/20 plan does sound right. I would maybe add about 200 more calories to your diet . Possibly go to 1700 calories. 1200 is way too low for all the training you are doing. Your body could possibly break down -- The best way to find out EXACTLY what your body needs calorie wise is to consult a nutritionist who can give you a BMR ( Basal Metabolic Rate) test . A few years ago I was training for a Metric Century ride (60 mile bike ride ) and consulted a nutritionist and a personal trainer. The trainer helped me work on excercises that were specific to cycling and the nutritionist got me on semi-meal plan eating 3 small meals and 3 small snacks for added energy all through the day.
CARA is the running organization in my area (Chicago Area Running Association ).
Does your area have a running organization ?
You can consult them for nutrition/training/equipment advice.
Hope your training goes well -- go get em --
I have only completed a few 5k's as my feet and knees are shot due to being a competitive figure skater for over 11 years. My joints are SHOT !!
Last edited by BexlovesBagz; August 17th, 2009 at 11:43 PM..
My colleague (another group fitness instructor ) completed an Olympic Distance Triathalon last week. I just talked w her on facebook and she said she got alot of running/nutrition advice from Runnersworld.com
I have tried to train 3 times for a marathon, and evey time I had to stop in the middle because I ended up getting pregnant! My hubby must think I look pretty good when I am running a lot!
All 3 times I got up to a 11-12 mile long run once a week. I followed the runner's world training plan on line, and it worked great for me. As far as food goes, I did not change a whole lot until I started to get past the 5 mile point on the weekends. I also ate 1200-1400 cal. a day before I started to train, but I was used to working out 4 or more times a week so there was no huge change in my activity. Therefore my calorie intake did not increase to 2000 overnight. I know it says to eat more of certain things, but I loved it because I was running so much I could eat whatever I wanted and not worry about gaining weight, so I ate a LOT of crap!!! I would not recommend that, but it worked for me! I personally think your body knows what it needs, and you crave the things your body is lacking.
My only advice for sure would be lots of gatorade or some sort of sport drink on the long runs. When your electrolites get messed up it can be dangerous.
Good luck to you! Let us know how it goes...and I am sure you already have...but in case you haven't, invest in a good pair of running shoes!
Running my first half marathon!
Re: Running my first half marathon!
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