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RUN YOUR BEST HALF
Five simple tips to help you achieve 13.1-mile success
Training to run 13.1 miles requires putting in more miles, which increases injury risk. To stay healthy, ramp up mileage and intensity gradually, increasing mileage by no more than 10 percent each week. Stick to the workouts on the training plans, and resist the urge to add miles.
SIMULATE RACE CONDITIONS
During training, practice for the terrain and conditions you’ll face on race day. If your race is on the roads, do most of your running on the roads. If your race starts at 8 a.m., plan several of your long runs for that time, so you can figure out what prerun fueling strategy works for you. If the course has a long hill at mile eight, map out a long run that follows that same pattern.
HAVE A PURPOSE FOR EACH RUN
Your Ultimate Half-Marathon Guide
All the strategies, tips, and training plans you need to prepare you for your first—or fastest—13.1-miler
Make sure to take the hard runs hard and the recovery runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs.
PRACTICE EATING AND DRINKING
For any workout longer than 90 minutes, consume roughly 100 calories every 45 minutes. Try different sports drinks, gels, and chews to find out which brands and flavors sit best in your stomach. Find out what will be offered at the race so that you can test it out in training.
BREAK DOWN THE DISTANCE
or years now, the half has been one of the hottest race distances around. For
newer racers who’ve finished 5-Ks or 10-Ks, the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon. For more experienced runners, training for a half bolsters stamina for shorter, faster races and boosts endurance for the full 26.2. And you can bounce back from a hard half in as little as a week. In this guide, you’ll find three training plans, plus all the advice on training, injury-prevention, and fueling you need to take on 13.1 miles—in addition to can’t-fail race-day strategies to help you reach your goal.
COPYRIGHT RODALE INC. 2010-2011 Mauricio Duenas/AFP/Getty Images
Thirteen-point-one miles can be intimidating, especially in the first few miles. So break it down into three segments: the first five miles, the middle five, and the final three-point-one. For the first five, think, Easy does it. Run relaxed, and get into rhythm. For the next five, think, Hold steady. You’ll need to concentrate to maintain your pace. For the final 3.1, think, Time to push. Barrel through fatigue, and remember how short the remaining distance is compared to the miles you ran in training.
3 TRAINING PLANS INSIDE
RU N N E R S W O R L D.CO M
so that you can tell whether you’ve met it. some at your goal race pace. After all. no matter what the finish-line clock says. so you come back refreshed. 2010-2011 Photograph by Saverio Truglia RU N N E R S W O R L D. but it’s best not to. Use these runs as race rehearsals. Once you complete FOUR TRAINING UNIVERSALS 1 REST means no running. you’ll be motivated to push yourself on race day. On a track or flat road. covering 13.CO M 2 . your goal may be to get to the start healthy. Give your muscles some serious R&R so you’re primed for the next workout. aim for at least two goals. aim to run even splits. For your training paces. You may feel as if you could go faster. 2 EASY RUNS are totally comfortable and controlled.1 miles is an impressive accomplishment. You should be able to easily hold a conversation. And it takes the pressure off. you’re going too fast. biomechanical efficiency. and perfect health. 4 SPEEDWORK means bursts of running shorter than race distance. especially for first-time racers. The goal can still be performancerelated. It’s better to have two quality days and two of total rest than four days of mediocrity from lingering fatigue. and make sure that one of them is not defined by the clock your workouts feeling strong. Having a banner-day goal will help drive your training. This helps improve cardiac strength. and running economy. Just make sure your goal is measurable. Rest days give you a mental break as well. Below are half-marathon times based on one-mile time trials. The idea is simply to finish—and enjoy the experience. which enables you to run longer and feel strong doing so. like speed sessions and long runs. If you’re huffing and puffing. your other race times can help you determine a realistic target. Save your energy for hard workouts.TRAINING GUIDE TIMING IT RIGHT If you have a time goal in mind. go to runnersworld. 5-K 16:19 19:35 22:51 26:06 29:22 32:38 10-K 34:01 40:49 47:38 54:26 1:01:14 1:08:02 Marathon 2:36:22 3:07:39 3:38:55 4:10:12 4:41:28 5:12:44 HalfMarathon 1:15 1:30 1:45 2:00 2:15 2:30 Good Targets JUST FINISH This is a great goal. COPYRIGHT RODALE INC. So have some goals that are not tied to your finishing times—targets that reflect your best effort given the circumstances. and veterans coming back from a layoff. 3 LONG RUNS are steady runs longer than your weekday runs and are designed to enhance endurance. and mental strategies that you might want to use for the race. go to runnersworld. for instance. to test out the fuel. That’s your goal. ideal race-day conditions. To find the correct training paces. GO FOR A BEST EFFORT Chances are.com/trainingcalculator. Find your finish time on the chart below. and helps you develop the psychological toughness that racing demands. then run one mile hard. you won’t run a PR every time you race. some faster. a one-mile time trial can help you set a realistic race target. GOAL MINING If you haven’t run a race recently. Mile Time Trial 5 minutes 6 minutes 7 minutes 8 minutes 9 minutes 10 minutes 11 minutes 12 minutes Half-Marathon Time 1:16:26 1:31:43 1:47:00 2:02:18 2:17:35 2:32:52 2:48:09 3:03:26 To have a successful race. or finish each mile within 10 percent of your goal pace.com/trainingcalculator. gear. warm up for 10 minutes. those attempting a new distance. Then find the equivalent half-marathon time. For injuryprone runners. AIM FOR A PERSONAL RECORD (PR) This ambitious goal requires consistent training at specific paces.
Walk to full recovery before you start the next one. 2 miles 2 miles. 3:00. 3x(2:00. 2 miles 2 miles. 1x3:00 AI+6GP. 3x(2:00. 3 miles 2 miles. and stretch if you need to.1. 2x2:30 AI. 2x(2:00. Find a tempo that feels somewhere between comfortable and “Hey. 2010-2011 Alamy Images RU N N E R S W O R L D. incl. Maintain a comfortable conversational pace. 4x1:00 AI + 6 GP 6 miles. incl. Both AI and GP will improve your stamina and leg speed. 2 miles 2 miles. RACE-DAY RULES Start at the back of the pack. 4x2:00 AI + 6 GP 2 miles easy + 4 GP F Rest Rest Rest Rest Rest Rest Rest Rest Rest S 4 miles 4 miles 5-K race 4 miles 4 miles 10-K race 6 miles 5 miles 2 miles S 7 miles 7 miles 5 miles 8 miles 8 miles 4 miles 10 miles 10 miles Half-marathon race TOTAL 20 miles 20 miles 17 miles 25 miles 25 miles 26 miles 31 miles 26 miles 1 2 3 4 5 6 7 8 TAPER SCHEDULE KEY AEROBIC INTERVALS (AI) You push the pace. 4:00) AI. 1:30. 2:00) AI. incl.CO M 3 . and make your regular pace feel more comfortable. 2x(2:00. COPYRIGHT RODALE INC. 4x2:00 AI + 6 GP 5 miles.TRAINING GUIDE Beginner Runners Half-Marathon Plan For A realistic nine-week program to get you to the finish for the first time T WEEK his program is for someone who has run for at least a year and can run five miles without distress. 2x2:00 AI. GENTLE PICKUPS (GP) At the end of your run. walk for several minutes. averages 15 to 20 miles a week.” Don’t run this too hard. It has bouts of faster running to develop stamina you need to run strong for the full 13. 2 miles 3 miles. incl. Drink at each aid station. jog very slowly until your breathing returns to normal. rest for up to 30 seconds. But just a little. then work back into your regular pace. incl. 3:00. 4x1:30 AI + 6 GP 6 miles. I’m workin’ a little here. 3 miles 3 miles. 2 miles 3 miles. and run more slowly than you think you should for the first few miles. 5x1:00 AI. 4:00) AI. then gradually slow down. 2:30) AI. 4x1:30 AI + 6 GP 8 miles + 4 GP 7 miles. 2x(1:00. 2:30) AI. Hold it there for 10 to 20 meters. eat a little something. The program slowly increases weekly mileage and the distance of long runs to build endurance. then slowly increase your leg turnover on a flat stretch for 100 meters—the straightaway on a track—up to the point where you start to breathe hard. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 2 miles. 5x1:00 AI. 2 miles 3 miles. 4x1:00 AI W Rest Rest Rest Rest Rest Rest Rest Rest Rest T 4 miles + 4 GP 4 miles + 4 GP 4 miles. When you finish the timed AI. and has finished a 5-K. Adding too much intensity while you’re also increasing mileage is a recipe for injury.
targeting a strong 10-K effort in the total time called for. has tried various kinds of speed training. incl. To find your 10-K pace. 2x800 CI (200). This plan will help you develop the ability to sustain your race pace for longer. 2x2miles PI (800) + 4x100 S. then decelerate. 1 mile CI +6x100 S. 4:16 (800). 4 miles PI (800). for 8:00 half-marathon pace. 1200 PI]. go to runnersworld. 3 miles PI(800). 2x1200 CI (600). 2 miles PI. 400 SI (200)]. run 4:04 (800).TRAINING GUIDE Intermediate Runners This program will help you build more stamina so you can run stronger. 1 mile 1 mile. 2x1 mile CI (800). STRIDES (S) Over 100 meters. for 8:00 pace (1:44:52). run 4:30 (800). hold for five seconds. 2x1200 CI (600). 4x400 CI (200). 1:48 (400). 4x400 SI (200). 1 mile 1 mile. for 9:00 pace (1:57:59). 2x800 CI (200). 1 mile W 4 miles 4 miles 2 miles 4 miles 4 miles 4 miles 4 miles 4 miles 2 miles PI + 4x100 S T 1 mile. 4x200 SI (100). 1 mile 1 mile. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 1 mile. 1x800 CI(400). run 6:24 (1200). 2x1 mile CI (800). Walk to recover. 3:48 (800). 1 mile 1 mile. 4x200 SI(200). To find your 5-K pace. 8:00 TUT 6 miles Half-marathon race TOTAL 30 miles 30 miles 23 miles 34 miles 35 miles 32 miles 36 miles 31 miles 1 2 3 4 5 6 7 8 9 SCHEDULE KEY PACE INTERVALS (PI) Lengthy repetitions at goal half-marathon pace to build endurance and pace awareness. 1 mile 1 mile. go to runnersworld. and may have finished a half-marathon. The plan also includes speedwork to practice running faster than goal race pace. For 10:00-per-mile half-marathon pace (2:11:06).com/trainingcalculator. 2x2 miles PI (800) + 4x100 S. 2010-2011 Getty Images RU N N E R S W O R L D. 1 mile 3 miles + 4x100 S 1 mile. 6x200 SI (200). 1 mile 1 mile. incl. This will help promote stamina and the ability to run strong when tired. 1:01 (200). 1x1200 PI(400). 1 mile 1 mile. 1 mile 8 miles (incl. 2:02 (400). CRUISE INTERVALS (CI) Run each interval at 10-K pace. 1 mile 1 mile. 2x[1200 CI (600). All numbers in parentheses are distance of recovery jog. 4:45 (800). 1 mile 1 mile. COPYRIGHT RODALE INC. 4:00 TUT 6 miles 10 miles. 1 mile 1 mile. 1:07 (200). 4x200 SI (100). 4x400 SI (200). 6:00 TUT 11 miles 8 miles 13 miles. 2x400 CI (200). gradually accelerate to 90 percent effort. averages 25 to 30 miles a week. 1x1200 PI(400). 2x[800 SI(400). run 7:07 (1200). 1 mile 1 mile. run 3:37 (800). 1 mile 1 mile. SPEED INTERVALS (SI) Run at 5-K race pace to develop quick turnover.CO M 4 . 6x200 SI (200). which will help you boost your stamina and make race pace feel more comfortable. for 9:00 half-marathon pace. 0:54 (200). 1x800 CI (400). 2:15 (400). 2x200 SI (100). 4x200 SI(200). 1x 200 SI. 4 miles PI(800). for longer Half-Marathon Plan for T WEEK his program is designed for someone who has been running consis- tently for several years. 800 CI (400). 400 SI (200). incl. 1 mile CI +6x100 S. run 5:42 (1200). TOTAL UPHILL TIME (TUT) Work the uphill sections during your run. 6x1:00 SI) + 4x100 S 1 mile. 1 mile F Rest Rest Rest Rest Rest Rest Rest Rest Rest S 4 miles + 4x100 S 4 miles + 4x100 S 5-K race 5 miles + 6x100 S 5 miles + 6x100 S 10-K race 4 miles + 6x100 S 6 miles + 6x100 S 3 miles easy S 9 miles 9 miles. 2 miles PI. For 10:00 half-marathon pace. 200 SI(200). 4 miles PI(800).com/tools.
3 miles PI. For Long Run Fartlek (LRF): Alternate one minute at 10-K pace with oneminute jogs in the middle third of the run. 2x1200 SI (400). 3x1. Run easy for 5 to 7 minutes between sets. 2x800 CI (200) + 4x100 S. FFI 2x[400 SI (100). 2x[400 SI (100). 2x200 SI (100). 1200 CI (200). CRUISE INTERVALS (CI) Run each interval at 10-K pace. then decelerate. Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace. 400 SI]. 1 mile 1 mile. FFI 2x[400 SI (100). 6x200 SI (100). 800 SI (200). 1 mile 1 mile. 2x400 CI (200). 4x1200 CI (200). hold for five seconds. 1200 CI (200). 1 mile F 4 miles 4 miles Rest 3 miles 3 miles Rest Rest Rest Rest S 6 miles + 4x100 S 6 miles + 4x100 S 5-K race 6 miles + 6x100 S 6 miles + 6x100 S 10-K race 6 miles + 6x100 S 6 miles + 6x100 fast S 3 miles S 13 miles LR 14 miles LRFF 10 miles LR 15 miles LRS 16 miles LRF 12 miles LR 17 miles LRS 10 miles LR Half-marathon race TOTAL 42 miles 43 miles 30 miles 42 miles 43 miles 32 miles 43 miles 35 miles 1 2 3 4 5 6 7 8 9 SCHEDULE KEY PACE INTERVALS (PI) Repetitions at your goal race pace. 1 mile 1 mile. go to runnersworld. 1200 CI (200). STRIDES (S) Over 100 meters. 4x1 mile PI (400). To find your 5-K pace. COPYRIGHT RODALE INC.com/trainingcalculator. SPEED INTERVALS (SI) Run at 5-K race. 1 mile 3 miles PI T 1 mile. 3 miles PI. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 1 mile. and has averaged 35-plus miles a week for at least the last six months. This plan features long runs at half-marathon pace and training that will help you maintain a fast pace even when you’re feeling fatigued. 1 mile 1 mile.TRAINING GUIDE Advanced Runners Half-Marathon Plan For Follow this surefire nine-week program to run the race of your life his program is designed for someone who has run and T WEEK raced for many years. 1 mile 6 miles 7 miles 1 mile. com/trainingcalculator. 2010-2011 Daniel Munoz/Reuters/Landov RU N N E R S W O R L D. 6x200 SI (100).CO M 5 .5 mile CI (400). All numbers in parentheses above denote distance of recovery jog. 6x200 SI (100). go to runnersworld. 1 mile 1 mile. gradually accelerate to 90 percent effort. Walk to recover. 1 mile 1 mile. 2000 PI]. LONG RUN (LR) Run at a moderate pace (60 to 75 seconds slower than goal race pace). 1 mile 1 mile. has finished a half-marathon and perhaps a full marathon. 1 mile W 4 miles 4 miles 4 miles + 6x100 fast strides 4 miles 4 miles 5 miles 1 mile. 3 miles PI. FFI 2x [400 SI (100). FATIGUE FIGHTER INTERVALS (FFI) These are different intervals so you can work on maintaining pace. 1 mile 4 miles PI 6 miles alternating 2:00–3:00 CI w/ 1:00 jogs 6 miles alternating 2:00–3:00 CI w/ 1:00 jogs 1 mile. even when you tire. 6x400 CI (100). 1 mile 1 mile. 6x200 SI (100). 2400 PI]. 3 miles PI. 1 mile 1 mile. 4x1 mile PI (400). To find your 10-K pace. 2x800 CI (200) + 4x100 S. For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. 2x1200 SI (400). 3200 PI]. 1 mile 1 mile.
seeds. salmon. have a healthy meal to help you bounce back strong. WATCH YOUR WAISTLINE Once you bump up the mileage. Start refueling 45 minutes into your workout or race. with 4:1 carbs-to-protein ratio within 30 minutes COPYRIGHT RODALE INC. The ideal is to get 100 to 250 calories (or 45 to 60 grams of carbs) per hour. rice milk. minerals. legumes. fruits. or 16 to 40 ounces of sports drink per hour. prerun 300 cal. BALANCE OUT YOUR CALORIE COUNT Get roughly half of your calories from carbohydrates. with 4:1 carbs-to-protein ratio within 30 minutes 300–400 cal. And within 30 minutes of finishing your workout. and vegetables are excellent sources of carbohydrates. you won’t have a close encounter with the wall. you can rely on your body’s glycogen stores and your prerun meal to power through. 30 min. you may not need to eliminate foods. and olive and canola oils. so you’ll be less likely to eat junk when you’re famished. GET CARBS ON LONGER RUNS On a run that’s about 75 minutes or less. it’s natural to feel hungrier. but here are five top nutrition rules to help you meet your race-day goals Fuel Up For Peak Performance EAT FOR RECOVERY Getting high-quality protein and carbohydrates after speed sessions and long runs helps restock glycogen stores and repair muscle tissue. and low-fat dairy products. Cutting RU N N E R S W O R L D. TINKER WITH THE FORMULA Many runners rely on sports drinks and energy gels for their carbs. so on race day. Get about 25 percent of your calories from heart-healthy unsaturated fats. though.TRAINING GUIDE There’s no one-size-fits-all runner’s diet. dried fruit. consume a healthy snack with a carb-to-protein ratio of 4:1. per hour 100–250 cal. per hour After 250–300 cal. 60–75 min. poultry. 45–60 min. But feel free to eat it in whatever food energizes you without upsetting your gut. ideally from sources like lean beef. beans. prerun 200–250 cal. Run longer. but it’s easy to overcompensate. Eat one to two hours before your workout. Whole grains. Keep wholesome snacks on hand when you’re on the go. 2010-2011 Photograph by Ann E. or raisins. Within 30 minutes of finishing a hard workout.CO M 6 . To cut back. About one-quarter of your calories should come from protein. try a liquid postrun snack—like a smoothie. and you need to refuel while you’re on the road. and also provide vitamins. whether that’s Gummi Bears. in products such as nuts. prerun During Nothing needed 100–250 cal. That’s about one to 2 1/2 sports gels. YOUR MOVEABLE FEAST Here’s exactly how much to eat on every run Time running 30 to 60 min 60 to 90 min 90 to 120 min Before 100–150 cal. To avoid weight gain—and have energy to run— time your calorie intake right. within two hours 300–400 cal. just downsize portions or cut out high-calorie drinks. and antioxidants that will help speed your recovery. The key is to keep trying foods in training until you find something that works. or have to make an emergency pit stop that could derail your performance. or frozen yogurt. If running at a higher intensity leaves you queasy.
stop and see a doctor. Here are four ways to ease the pain 1 HEAT THERAPY When muscle temperature rises.TRAINING GUIDE Home Remedies BUILD GRADUALLY Running too much. Apply a heating pad prerun. several times a day. Apply ice for 10 to 15 minutes. Replace your shoes every 300 to 500 miles. 4 MASSAGE Sports massage increases blood flow to the damaged muscles to enhance recovery. Stick to the training plan. It’s normal to feel sore a day or two after a speed session or a long run. see a doctor. If you rush that process. Compression—wrapping the area in an Ace bandage— can reduce inflammation and provide pain relief. all of which can speed healing. Keep track of the miles on your shoes in your training log. and it can help reduce soreness. but hold off on an intense workout for a few days. a proven formula for staying injury-free. You can run easy through this muscle soreness. reduce swelling. plus LISTEN TO YOUR BODY If you feel some discomfort that fades after a mile or two. rest instead. too soon. It’s better to take one day off for a little achiness than to be sidelined for weeks because of a full-blown injury. TRY RICE Rest. And if A few aches and pains are unavoidable on the way to the start. Here’s how to prevent them from sidelining your racing plans you feel achey on a day when you’re scheduled to run. COPYRIGHT RODALE INC. ice. take a few days off. blood flow increases. and reduces swelling and tissue breakdown. Elevate the area to limit swelling. too fast is a surefire recipe for injury. TREAT YOUR FEET RIGHT Worn-out or ill-fitting shoes can lead to injuries like shinsplints and plantar fasciitis. or wait 24 hours after a run. RICE is most effective when done immediately following a minor injury. you could break down rather than build up. If you have pain that worsens as you run. Go to a specialty running shop where you can get help finding a pair with the fit and support your feet need. and elevation (RICE) can help relieve pain. If you twist an ankle or tweak your knee. or there is any sign of swelling or redness. 2010-2011 Illustration by Jonathan Rosen RU N N E R S W O R L D. and loosens them up more than sitting still. compression. Muscles and joints need recovery time so they can handle more demands. If the soreness lasts longer than a week. 2 ICE BATH Sitting in a cold tub for 20 minutes after a hard run flushes out waste products. blisters and black toenails. keep running. WHAT A RELIEF Training for a half-marathon can be tough on the legs. it builds weekly mileage by 10 percent per week. develops into pain. 3 ACTIVE RECOVERY Just a 20-minute low-impact workout increases blood flow to muscles. bringing more blood to the muscle.CO M 7 . and prevent tissue damage.
then look for a positive. STAY RELAXED If you get to a point when the race feels hard. Sarah Bowen Shea. Is your brow clenched? What about your jaw? Drop your shoulders. which reduces mileage and intensity in the last two weeks before the race to let your muscles recover.600 13. so don’t wait for the last call to get there.700 RU N N E R S W O R L D. positive visualization. 2010-2011 Illustration by Ryan Heshka * Source: Running USA 15. but give yourself a time limit at the expo and stick to it. Replay the highlight reel of the best moments of your running career—your last PR. You’ll heat up once you get going. and save your extra energy for the last few miles. Get off your feet as much as possible in the days before the race. how you felt on your best training run. with the idea that you’ll finish strong. LINE UP EARLY You don’t want to be rushing to the starting line. mope. and calves. Adam Bean. Just eat 60 percent of your calories from carbs. CURB YOUR ENTHUSIASM Finishing a first half or setting a PR can make you eager to race again pronto. START SLOW AND STAY EVEN Run the first two to three miles 10 to 15 seconds slower than goal pace. Review your training plan and your race-day strategy to see if there is anything you can improve upon. Kelly Bastone. Jen Van Allen. DON’T OVERLOAD ON CARBS In the final week before the race. Stick to rest and easy running. WALK. Cry.700 AFTER REPLENISH.100 17. LEARN SOME BACK TALK Have a reserve of positive images and sayings. Jeff Galloway. and the rest from healthy fats and protein. Chang’s Rock ’n’ Roll Arizona Rock ’n’ Roll San Antonio Rock ’n’ Roll Las Vegas Rock ’n’ Roll Virginia Beach Rock ’n’ Roll Seattle Rock ’n’ Roll Chicago Chicago Half-Marathon Nike Women’s Half-Marathon Indianapolis Nashville Phoenix-Tempe San Antonio Las Vegas Virginia Beach Seattle Chicago Chicago San Francisco 30. DURING DON’T OVERDRESS It may be cool at the start. Do what you need to for a day or two. Liz Plosser. and take some deep breaths.100 20. CHECK OUT THE COURSE Review the course map and elevation chart. Here’s how to stay calm BEFORE TAPER SMART Stick to the mileage and intensity outlined on the plan. do a body scan. This can help free up the energy your mind and body need. STRETCH Rehydrate and refuel with healthy carbs and protein. Kelly Pate Dwyer.400 With contributions by Jon Marcus. ANALYZE THINGS If things didn’t go well. the first time you ran 10 miles.CO M 8 .TRAINING GUIDE Your Best Race Ever Even for seasoned racers. then squat. it gently stretches the back.300 22. Getting to know the landmarks—and the hills— will help you prepare for when you have to push. It’s best to wait at least three weeks to line up again. no need to devour lots of pasta. hips. Keep an even effort and pace throughout the race. 14. Once you’re in position.900 22.F.500 13. Walk for five minutes. and Pam Nisevich Bede COPYRIGHT RODALE INC. allow yourself to wallow a bit. DON’T OVERDO THE EXPO Pick up your race number. Did you rest enough during your taper? Did you go out too fast? Tweak these things so you’re ready the next time. quads. and drive the course. Michelle Hamilton.900 15. so wear clothes that you can toss off in the early miles. LIVING (AND RUNNING) LARGE These are the 10 largest half-marathons in the country* RACE CITY SIZE OneAmerica 500 Festival Country Music Half-Marathon P. and encourages fresh blood to pump to the muscles. and practice good. jog in place. vent. the big day can be stressful.
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