One advantage of half marathon training is that it is not as time (and life) consuming as training for a marathon. Therefore, training to run your best half marathon is a great goal for most runners.

All My Best Running Tips in One Place! Your Running Resource!

13.1 Tips to Run Your Best Half Marathon

1. Give Yourself Time to Train. If you want to run your best half marathon, plan to give yourself at least 12-16 weeks to prepare. A note about my own training. While my race is only about five weeks away, I have been steadily increasing my mileage and even adding some tempo training, so I feel comfortable with the shorter training time.

2. Build Your Base. Take time in the beginning phase of your training to build your running base. Depending on where you’re starting, this can take from several weeks to a couple of months.

3. Add Interval Training. Most of your interval training work will be around 800-1600 meter repeats at about your 10-15k pace. Don’t be afraid to throw in some faster, shorter intervals, though, especially at the start of the speed training phase of your training. This will help build your VO2 Max and improve your form. Here are a few half marathon interval workouts.

4. Lactate Threshold Training is Key. Tempo runs at a pace between your 15k and half marathon pace will improve your lactate threshold and help you run faster longer.

5. Train for the Course. Get to know your racecourse. Is it hilly? That means both uphill and downhill training. Is it on the road or the trail? You’ll want to do the majority of your training on a similar surface.

6. Find a Training Partner or Group. Ideally, find a friend who is training for the same race. If that’s not possible, joining a running club/group can help you find running partners of similar pace and experience. That will help with motivation and accountability.

7. Practice Your Goal Pace. Get to know what your goal pace feels like. Much of race training is usually done at a pace either faster or slower than race pace, so including pace training in some of your runs will help you know what it feels like. This can be done for a few miles in the middle or end of a long run, or a specific race pace/tempo run.

8. Build Your Endurance. While there is certainly no need for 20-mile runs, building your long runs up to about 12-14 miles will help your run your best half marathon.

9. Include Shorter Races in your Training. Running a couple of shorter races during your training will help prevent boredom in your training, allow you to practice your race day preparation, and give you an idea of how your training is working. Keep your eye on the prize, though. Allow yourself a 5k in the second month of training, and a 10k in the third (at least three weeks before your half marathon). Racing too often will detract from your training.

10. Taper. Just like marathon training, you should take some time to allow your body to recover before your half marathon. Generally, a week to 10 days is enough time. Ease up on the mileage and speed so that you’ll have fresh legs on the start line.

11. Create Your Race Day Plan. If you just stand at the start line and start running when the gun goes off, you’ll probably not run your best half marathon that day. Have a plan, both for the run and for your race day nutrition and hydration. Visualize the race. Starting out a little slower than your goal pace is always a good idea, working into pace after a couple of miles, aiming for a negative split. If you use gels or other nutrition during the run, plan that too.

12. Eat Like a Champion. Many runners fall into bad habits when they train for longer distances. They are burning a lot of calories, so they figure they earned those burgers and fries. Instead of that, think of your body like a finely tuned race car. Give it the best fuel and you will get the best result. Unless your goal is weight loss, you should strive to maintain your weight during training, so make sure to eat enough healthy calories.

13. Stay Hydrated. Maintaining proper hydration while training for longer distances can be difficult, especially during warmer weather, so be sure to get enough fluids and electrolytes before, during, and after your runs.

13.1. Have Fun. If it’s not fun, then why are you doing it? Yes, running a half marathon is hard, occasionally frustrating, and often humbling. But in the end, don’t we do it because we enjoy it?

What’s your favorite race distance?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Because work is such a big part of most people’s day, helping people understand that even just a 30 minute workout before, during, or after the work day ends is essential to helping them get active and healthy. 

Help Your Co-workers (friends, students, children) Get Active (without nagging)

Be Supportive

Probably the most important thing you can do to help your co-workers to begin a healthy lifestyle is to be supportive. Remember that, even though you have found a way to add daily exercise to your life, it may be a new concept to those you are trying to help. Show some empathy when they tell you they are tired or sore, but make sure to let them know that passes and that they’ll feel wonderful after a short while.

Be Enthusiastic

Think of the best coach you can imagine. They are probably there, on the sidelines, clapping and yelling positive reinforcement. Be that person. Celebrate your co-worker’s accomplishments, however small. Each one is a step toward becoming a healthier, more fit, human being.

Be Knowledgeable

While you are not a coach, you still have some knowledge about starting a running program. After all, you were there once too. You learned through experience that you should start slow, buy the proper shoes, or join a running club.

Here are some resources for new runners: 

14 Useful Things to Know When You Start Running
Asked and Answered: Your Top 10 Running Questions
10 Tips for Starting a Running Program
The Top 16 Running Tips for Beginners

Your co-worker will have questions.  Answer the ones you can answer, lead them to the answers you don’t know, and…

Know When to Refer Out

One of the first things that trainers, coaches, and stretch therapists learn is that there are things that are beyond our scope of practice and that is when we must refer out.

It is the same for you as a running friend/co-worker. Yes, you know the simple stuff about running, you can encourage, celebrate, and be supportive. But there some things, like potential injuries, increasing mileage, or specific training plans that are beyond your scope of practice.

That is when it is time to refer out to a coach or trainer who can help your friend continue their fitness journey. At the same time, you will know that a good part of their journey so far is thanks to your support and enthusiasm. Good job!

Show Them All the Cool Fitness Stuff!

Runners frequently say that running is such a simple sport that all you need is a good pair of running shoes and you’re good to go. While that is true to a certain extent, there are a lot of cool running tools that new runners will probably enjoy. From cute running skirts or shorts, sweat-proof running tops, and colorful running shoes, to heart rate monitors, GPS watches, and all the different running apps, there is something for everyone from the fashionista to the techie.

Have you ever introduced a friend, co-worker, or significant other to running (or other fitness activity)? Did they stick with it?

And Now It’s Time for the Runners’ Roundup!

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Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

For many, being a better runner means being a faster runner. For others, it means they can run without injury. And for still others, being a better runner means the ability to run for hours without stopping.

For most of us, it means a combination of these things. And even if your main running goal is to just get out and run a few miles every day, at your own pace, in your own time, being a better runner will help you do that.

10 Tips that will make you a better runner

Whatever being a better runner means to you, these 10 tips will help you accomplish that goal.

1. Follow a Plan

Whether you’re training for a marathon, a 5k, or for life, having (and following) a plan will help you be a better runner. A training plan will include all the necessary types of workouts, at the right time, to reach your goals. Training should be cyclical so during different times of the year, and different phases of the plan, you will run farther or faster, or spend time in recovery mode. Does that sound complicated? Then hire a coach to figure it all out for you.

2. Do Some Form of Speed Work

While doing speed training will help you run faster, there are many other reasons that this type of workout will help you be a better runner.

Speedwork will increase your VO2 max and your lactate threshold, which increases your speed and stamina, to help you run faster for a longer period of time. It will also improve your overall fitness, help with weight loss, make running more interesting, and generally make your normal runs seem easier.

Read more: My Favorite Tempo Workout and My Favorite Speed Workout

3. Rest

Rest is really the most important part of the equation. Without adequate rest, your body will break down and you will not see gains. It is during your period of rest and recovery that the small muscle tears you cause through your hard training repair themselves and adapt to a higher load.

Read More! 5 Tips to Improve Recovery During Training

4. Improve your Form

Your running form is very important to help you be a better runner and to remain injury-free. While it can be challenging to change something that feels like it should be natural, there are certain things you can do to improve your running form.

Strengthening your upper body muscles, including your core and upper back, is important. That will help improve posture and help you “run tall.” Don’t lean over at the hips, rather, your body should have a slight lean that starts from the ankles. Don’t stress too much about how your foot lands, but work on increasing your cadence, the number of steps per minute. A faster cadence results in a lighter, quicker step.

Keeping your shoulders and hands relaxed, with your elbows at a 90-degree angle, will also help your running form. Watch out for extra arm movement, or clenching your hands, which can waste energy.

Read More! Practical Tips for Improving Running Form

5. Don’t Let Small Twinges Become Injuries

This may be the number one cause of an injury that will force you to stop running altogether for a while. Don’t ignore small pains, especially in your hips, back, or knees. If you choose to run through that little twinge, you may just develop a full-blown chronic injury that will take weeks if not months from which to recover.

Read More! 10 Ways to Cause a Running Injury

6. Nutrition

Many runners think that running gives them permission to splurge on junk food. Not so. Think of your body as a fine race car and your food as your fuel. Only the best nutrition will result in the best performance.

7. Get Strong

Running alone can lead to many imbalances in your muscles, which can lead to injury and reduced performance. Balance your muscles, strengthen your core, and increase your overall strength by doing a resistance workout two or three times a week.

Read More! 8 Essential Strength Exercises for Runners

8. Try Yoga

Yoga will not only strengthen your muscles but will help improve your flexibility and balance, all of which will make you a better runner.

Read More! 5 Ways Yoga Makes Me a Better Runner

9. Sleep

Getting enough sleep is probably the most important thing you can do for your health and something that many of us miss out on. It is vital for overall health, brain function, and can help curb inflammation, improve your memory, and even help you live longer. And all of that will help make you a better runner.

10. Body Work

Take care of that hard-working body and it will take care of you. A regular therapeutic massage can improve performance by stimulating blood and lymph and helping to keep the leg muscles, joints, and tendons in optimum shape. It can also improve recovery and reduce the risk of injury.

Read More! 3 Reasons Massage will Improve Your Running

Fascia Stretch Therapy is another form of bodywork that has many benefits for runners. FST is a type of assisted stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. It also targets the entire joint and joint capsule, using traction to remove restrictions on movement and to stimulate lubrication. This will improve performance and make you a better runner by increasing your range of motion, decreasing pain, and improving muscular function, balance and symmetry.

Read More! 10 Benefits of Fascial Stretch Therapy

Self-Myofascial Release can provide many of the benefits of massage or fascial stretch therapy. Regular use of a foam roller or massage gun can help release trigger points, improve blood flow, and help you move better.

Read More! Foam Rolling for Runners

No matter how you define it, following these tips will help make you a better runner.

Is there something that you do in your training that you feel makes you a better runner? Please share in the comments!

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

3 Hill Workouts to Get Stronger and Faster

#1 Farlek Hill Running

This is a great workout to do as you start to build your mileage for any race distance. It also makes a good substitute for a speed workout. The ideal route will consist of rolling type hills, but steeper hills within the workout are fine. You will be challenging yourself both on the uphills and the downhills. Your effort should be about 85-90%, about what it would be during a 10k or an effort you could sustain for about an hour. Recover by slowing your pace and effort on the flats.

Always make sure to spend some time warming up and cooling down on more level terrain.

#2 Long and Low Hills

For this workout find hills with about a 5% grade that are 150-200 meters long. Because of the lower grade, these intervals will benefit your aerobic system and should be done at an effort about equal to your 5k, about 90-95%.

This is a good workout during pre-season training, starting about two months out from your goal race.

#3 Short and Sweet Hill Workout

Finally, these short steep intervals will improve your anaerobic system, which is good for sprinting (think of that finishing kick). Find a short hill that is pretty steep, about 8-15%. Pay attention to your form, think upright, not bent over, and use your arms to drive you up the hills.

A training plan that includes one hill workout per week, or alternating with speed workout every other week will improve your fitness, speed, and strength.

I find that most people either love or hate hill workouts (or love to hate them). Where do you stand?

And Now It’s Time for the Runners’ Roundup

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

12 Essential Tips to Help You Avoid Running Injuries

Does it ever seem to you that some people are always getting injured? They may be great runners but they still frequently seem to be dealing with a running injury. While random things do happen that can cause an acute or even chronic injury, chances are that somewhere in that runner’s program they are skipping one or two of these important steps.

1. Follow a training plan

A good training plan will already have many of these tips built right in. It will help you vary your workouts, rest and recover when needed, add or reduce mileage when necessary, strengthen and balance your body.

What if you’re not training for a race? It still pays to have a plan that provides all of the above. As you’ll see with the rest of the tips, these things are vital to helping you avoid running injuries.

A Coach will design a personalized plan that will help you perform better and avoid injuries.

2. Don’t ignore small aches and pains

Small injuries can become chronic if not dealt with early, eventually forcing a runner to take extended time off of running in order to heal. Taking a day or two off when you feel a twinge in your knee or your heel can help you stay on the road. Remember though, that simply resting will not address the issue that may have caused that pain. Be sure to follow the other tips in this post.

3. Rest and recovery

Getting enough rest both during your active training and following your races is vital. Without it, your body will eventually start to break down. We get stronger when we are resting.

5 Tips to Improve Recovery During Training

4. Get enough sleep

Like rest, getting enough sleep is vital to keep your body and your mind functioning properly. Sleep is when our muscles rest and repair, and not getting enough can lead to injury and overtraining.

5. Variety is the spice of running

Not only will varying your workouts make your running more interesting, it will also help you avoid running injuries. One day a week, run longer, on another day, run shorter but faster, find different routes to run, including some with hills. Try running on the trails occasionally. By changing things up, you provide more balance to your body and your training.

6. Too much too soon can happen to experienced runners too

Just because you ran a marathon a few months back, then took two months completely off running doesn’t mean you’re ready to head out for a 10-mile run. Resuming higher mileage gradually will help you avoid running injuries. 

7. Run in the right shoes

Get fitted for your running shoes at a good running store that will let you try them out to see how they feel. Most will let you return them if you find they don’t work for you. Have at least a couple of pairs, both to let them dry out completely between runs and to offer the same kind of variety that changing up your runs does.

Keep track of your shoe mileage. They have a life-span of 300-500 miles. After that, you will lose support and possibly risk injury.

8. Eat like a champion

How is eating related to avoiding running injuries? Proper nutrition will help keep you fueled, hydrated, and running strong. Without it, your form can suffer, you can feel tired, and that can definitely lead to an injury.

9. Strive for the best running form

Running with upright posture, staying light on your feet, and with good arm movement will not only help you avoid running injuries, but it can also help you run faster too. Learning to activate your glutes before your run, strengthening your core, and flexibility training can help.

Here are some practical tips for improving running form!

10. Strength train to balance your body

Running is a great exercise, but it can create imbalances in your body that can lead to running injuries. Strength training can help address those imbalances. Weight training, yoga, and Pilates are all great choices. Be sure to include exercises to strengthen your core, hips, and glutes.

Here’s a great strength workout for runners!

11. Take care of your body when you’re not running

In addition to strength training, there are other things you can do to help balance your strength, improve flexibility, and work out some sore muscles, all of which can help you avoid running injuries. They can help improve performance too!

Taking the time to stretch and use a foam roller is a great start. Just five to 10 minutes after your run will help. Scheduling an occasional massage or fascial stretch therapy session will also help.

Upgrade Your Post-Run Stretch Routine for Better Results

12. Listen to your body

Sometimes when you feel like staying in bed and skipping your run it’s more than just laziness. It may be your body telling you that you need a little extra rest. Tune in to your body. Learn the signals that will tell you that you need an extra day off. It may help you avoid running injuries.

Are you injury prone? What is your best practice or tip to avoid running injuries?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Training Challenges

Here are a few of the reasons that runners may choose to train smarter instead of harder.

Time

There never seems to be enough, does there? Whether you work full time, raise children, go to school, or do all three, time is always at a premium.  We’re so busy getting the important things done that there is rarely enough time to devote to less vital projects.

Even if you have made fitness a priority and found the time to fit it in, it may be difficult to devote as much time as you like to improving your performance. If you’re a runner, this lack of time might make you feel like you are destined to “just finish” the events in which you participate. That you can’t run faster, place higher, or set a personal record, because, well, you don’t have time to train.

Injuries

Injuries, or being injury-prone, is another factor that can limit your training time. Obviously, you should not be training for a PR while you’re injured, but as you recover, training smarter, on fewer days a week, can help you avoid further injury.

Aging

Unfortunately, it happens eventually to all of us, no matter how fast, no matter how strong: we all get older. Suddenly, the body that allowed us to run five, six, or even seven days a week starts to break down at that level. It doesn’t have to mean the end of our training though. We just need to learn to train smarter.

Train Smarter, Not Harder

Whether it is time, injury, or getting older that seems to be interfering with your racing goals, there is some hope out there.  Training smarter means making the most of the time that you have. And don’t think that you won’t be training hard, despite the title. You just won’t be wasting time with training that will not help you reach your goal. Yes, you will be working hard, but it will be focused and deliberate, not random and excessive, and will help you make the most of your time, and stay healthy and injury free.

1. Key Workouts

Any race training program has several key workouts each week. These are the workouts that will adapt your body to running faster and longer. Generally speaking, the other runs during the week are not essential. These recovery runs are just that, designed for recovery, which can easily be switched out for training that fits better into your schedule or that will cause less trauma to your body. These key workouts are:

1. VO2 Max training, usually faster intervals on a track or road.
2. Lactate Threshold training, also called Tempo training, frequently done on the road.
3. Long run. Depending on your race goal, one day a week should be focused on gradually increasing the distance that you run.

Just a note on your training plan. For some people, even three hard workouts in a week are too many. If you find that you are tired or sore after your week of training, you can switch out one of the speed workouts for what I’d call a second long(ish) run. Try alternating your speed workouts, and putting in some strong base mileage on that third day.

Here are three workouts that will help you reach your goal.

2. Build a Base

Even a three day a week program needs a solid base. Before you begin the training described above, spend six to eight weeks building your endurance. This is important, a building block on which to create your training plan.

3. Coordinated Cross Training

In order to replace running days, coordinated cross training will provide the benefits of a recovery run without the pounding and training time required. An easy bike ride, walk, or a swim is a good replacement and will allow your body to rest and prepare for the next running workout. A strength workout is essential to strengthen and balance your muscles and that, along with flexibility training, will help you avoid injury.

4. Rest Well

Rest not only means taking your recovery time but also sleeping well. Sleep is vital to improving your performance, enhancing recovery, and boosting your mental outlook.

5. If you can, add a fourth day

Yes, you can reach your goals on three days a week. But, if you’re training for longer distances, like a half or full marathon, you will benefit from an extra day on the road. It can be an easy day but should increase to medium long length as your training progresses. Running longer distances requires your body to adapt to more mileage, so that fourth day will really help.

While the ideal scenario for training for a PR is a schedule and body that allows you to train five or six days a week, it is possible to train smarter and achieve your goal of setting a new personal record by running three days a week.

How many days a week do your run? Do you make the best use of your training time? Do you include cross-training?

And Now It’s Time for the Runners’ Roundup

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

While the official first day of summer may be June 20, we all know that Memorial weekend is the real, if unofficial, kick-off to sunny days, warmer weather, and vacation time. For runners that means some changes to our cooler weather routine. It’s time to start planning for summer running.

I consider myself an expert on hot weather running. After all, living in the California desert for over 40 years, summer running for 30 years, not to mention coaching high school cross country through 12 summers, does seem to qualify me. With average summer high temps around 105+ (and lows around 80) I’ve had to learn smart summer running habits.

After coming off a very nice winter and early spring, the temperatures here have suddenly popped up. Today, for example, after a morning low of around 65 degrees, it’s going to heat up to around 99, and we’re looking at triple digits by the weekend! Fortunately, I won’t be running in that and I wouldn’t suggest you try either!

This post contains affiliate links.

8 Smart Summer Running Tips

Running in the summer can be challenging, but here are a few tips that can help.

Run early or late

Running in the cooler part of the day is smart. The morning hours are usually the coolest, but if that doesn’t work for you, waiting until early evening will provide some relief.

Drink before, during, and after your run to stay hydrated

Keep the water flowing! Using a sports drink can help balance your electrolytes to help avoid dehydration. I use Nuun (I’m an ambassador) for my electrolytes. I also use Nuun Endurance, which has carbohydrates and electrolytes, so it’s perfect for longer runs. 

Adapt

Allow yourself 10 days to two weeks to acclimatize to hot weather, gradually increasing your distance and intensity. 

Wear appropriate clothing 

While running shirtless may sound cooler, in reality, the direct sunlight can overheat you even more, not to mention cause you to risk a sunburn. I still love it for those hot early morning runs though. Once the sun is up, choose a moisture-wicking material that is lightweight and comfortable. Lighter colors will keep you cooler. Protect your face by wearing a lightweight hat or visor.

Adjust your expectations.

Running in the heat will take a toll on your training target times. Expect that, but know that as long as the effort is there you are still improving your fitness and your speed. 

Listen to your Body

There are dangers associated with running in the heat, from dehydration to heat exhaustion, to heatstroke. Learn the symptoms and pay attention to how you feel during your run.

Be Smart 

On some hot, high-humidity days, the smartest runners will move their run indoors or just take a rest day. Watch the heat index, which will let you know the “feels like” temperature, as well as the air quality index, particularly if you have asthma or other respiratory problems. 

Don’t forget your sunscreen 

I always use Kinesys. Yes, I’m a former ambassador. I love that it is light and can be sprayed on. Having a sunburn can reduce your body’s ability to rid itself of heat, so the consistent use of sunscreen serves multiple purposes. 

Believe me, I know the struggle of summer running. I have dealt with the frustration of slower times, of feeling like you’re losing fitness because you can’t train at your pre-summer level. All I can say is, relax. As long as you are putting in the effort you will see the difference when the weather finally cools down.

Some Summer Running Favorites

In addition to the products mentioned above, here are a few of the products that I love and use for summer running.

Hydration

Nathan Speeddraw Plus with Insulated Bottle – The insulated bottle keeps it cold, it’s a little larger than my “winter” bottle, plus the pocket is the right size for a few gels, a key, tissue, etc.

Vaporairess 2.0 7 Liter Women’s Hydration Pack – If you’re running long, this hydration pack can go the distance with you. It’s lightweight, has a 7-liter capacity, and has lots of storage space for all your fueling needs.

Sunglasses

Goodr – At only $25-$45 for polarized running sunglasses, most runners have already jumped on the Goodr Bandwagon. I may or may not have about 20  40 pairs. Get free shipping with this link.

Clothing

Lightweight, light colored running clothing are the best. I’m not usually a member of the #sportbrasquad but this sports bra is so cute and matches my shorts so well that I had to show it off.

Caps and Visors

Light colored visor for the win! It will protect your eyes and skin! 

How do you stay cool during summer running? Any tips or tricks you’d like to share?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

If you are not a runner you may have noticed friends, both in real life and social media, say things like, “wow! I feel so much better after my run!” Or “getting outside for a run really helps control my stress level!” Here are 5 reasons to start running right now!

This post may contain affiliate links.

5 Reasons to Start Running Right Now!

Let’s take a look at five reasons to start running right now. I’m sure there are more so if you think of some please share in the comments.

Running Help You Release Stress

Many runners claim that they feel better after a run, especially during stressful times, but is it true? Yes, studies have shown that exercise has a beneficial effect on stress, suggesting the theory that it recruits a process that confers enduring resilience to stress, even going so far as to say that aerobic exercise has antidepressant protections.  (source)

Running Gets You Outdoors

Frankly, too many of us spend too much time indoors. We tend to go from home to work, maybe to the gym, then back home again, barely even seeing much of the sun. Getting outdoors is good for the soul (subjective opinion here), plus we need the sunshine and Vitamin D.

Running Helps You Maintain a Healthy Weight

Running, along with a healthy diet and strength training, is very helpful in maintaining a healthy weight. Running burns about 100 calories per mile, so if weight loss is your objective, positive changes in eating habits are necessary too, but running will help you achieve your goal.

Running Helps Strengthen Your Cardiovascular System

Running, like any aerobic exercise, will strengthen your heart and lungs. Running is a highly aerobic exercise that uses fatty acids and carbohydrates for energy. Runners tend to have low resting heart rates and high maximal oxygen consumption. Distance running has positive effects on a host of coronary risk factors.  (source)

Running is Good for Your Knees

If you are not yet a runner, you may be under the impression that running is bad for your knees. Most runners hear that all the time from their non-runner friends. However, there is some evidence that running is actually good for your knees. The theory is that since exercise helps reduce inflammation throughout your body, running will help reduce the effect of inflammation in your knees. (source) There are other studies that indicate that running may decrease the chance of developing osteoarthritis. (source)

These are just a few of many reasons to start running right now.  Others include stronger bones, improved body composition, and better general health. That’s not even mentioning the social aspects of running. Ask any runner: the best friends are running friends! Runners have a connection that bonds them for life.

Get Started Running

Have I convinced you? So let’s get started.

Get Running Shoes

While runners like to say that running doesn’t require much equipment (unlike cycling), it does, however, involve getting a good pair of running shoes. The thing is, the running shoes that work for me (or any other runner) may not work for you. The best thing to do is to head on out to your local running store, talk to the Shoe Guy or Gal, and try out several pairs. 

Start Slow

Honestly, I believe the reason that so many people drop out of running within the first month is because they go for their first run, finish three miles, then they can’t walk for a week. I know that’s what happened to me! Seriously, my calves were so sore after that first run that I could hardly move let alone run for days! So I speak from experience when I tell you to start slow.

Starting slow means to begin a walk/run program. Try walking for a minute then running for a minute. Repeat four or five times. Gradually increase the run time and decrease the walk time.  Increase the time of the intervals. Increase the number of intervals. Note: don’t increase all of these things in one session.

Find a Crew

As I said above, running friends are the best! They love new runners. They will encourage you, offer advice (which is great but be careful), and help make running more fun. Join a running club, recruit a friend (or a spouse)! If that’s not available, there are many running “clubs” on Facebook, Strava, and Garmin that will help keep you accountable and increase your enjoyment of running.

Run fast, run slow, run short, run long, just run

That means, do your own thing. It doesn’t matter how fast or how far you go. If you’re slow, join the crowd! There are many more slow runners that there are fast ones.  Just get outside and go.

Don’t “Just” Run

A healthy runner is one who cross-trains with strength training and/or other sports. Strength training is important to optimize and balance your body, to get stronger, and to reduce the chance of injury. You don’t need a lot of equipment or time. Here are a couple of my strength workouts that are designed for runners.

At Home, No Equipment Runner’s Workout

Runner’s Workout: 5 Exercises to Strengthen Your Entire Body

Improve Your Running by Strengthening and Activating Your Glutes

It’s also important to take care of your body with things like stretching and foam rolling. Yes, running is great and great for you, but it is a high-impact exercise that needs recovery time and care. Here are a few tips.

Self-Care for Runners: It’s Worth the Time

Upgrade Your Post-Run Stretch Routine

The most important thing is just to get out there and start running (slowly). The details will come. For now, get outside and get going.

I’ve written other posts that will help you get started running right now. They go into a little more detail about starting a running program as well as answering some of the most common questions. 

10 Tips for Starting a Running Program

14 Useful Things to Know When You Start Running

Asked and Answered: Your Top 10 Running Questions

5 Things I Wish I’d Known When I Started Running

Running Jargon: A Guide for New Runners to Understand Their Running Friends

I hope this will help you start running right now! By next June you’ll be celebrating Global Running Day along with your many new running friends. Please ask if you have any questions. Fellow runners! What tips do you have to help a newbie along? 

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

5 Things to Do Before Starting Marathon Training

Whatever your experience, however long your actual plan, here are five things that should be done before starting marathon training.

1. Register

There’s nothing like actually registering for the race to make you feel committed to the training.

2. Build a Base

Before you start the actual training, take the time to build a strong endurance base. Don’t worry about speed yet, just about building up those miles. I like to start my marathon training plan when I have a base long run of 10 miles and a total weekly mileage base of around 25 miles.

Building a Running Base: What it is and Why it’s Important

3. Make the Plan

Whether you hire a coach, use an internet program, or create your own, making a plan for marathon training is vital. It will be your guideline for the next 12 to 16 weeks. Follow it and you will get the results you’re looking for. That means all of it, including rest, recovery, and tapering.

Learn about Coach Debbie’s Training Plans

Want to go it alone? Create Your Own Marathon Training Plan

4. Get Strong

Starting a regular strength training program before you start your marathon training will ensure that you are strong, well balanced, and injury-proofed before you start adding on mileage. A good plan will include exercises to strengthen your core and your glutes.

8 Essential Strength Exercises for Runners

Improve Your Running by Activating Your Glutes

While the level and intensity of your strength training may change during marathon training, it should continue throughout to keep your muscles balanced and help prevent injury.

5. Take a Health Inventory

Marathon training is strenuous and tough on your body. In addition to all of the things above, make sure that you are physically healthy, getting enough sleep, and eating a nutritious diet before you begin. If you are currently fighting an injury, this is probably not the time to train for a marathon. Get healthy first, then start the process above.

Are you currently training, or in pre-training, for a marathon? Are you excited about racing again? Do you have anything to add?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Half Marathon Training: 3 Key Workouts

Lactate Threshold (Tempo) Runs

Tempo runs help increase your lactate threshold.   By training at a pace just under the point where you accumulate too much lactic acid, which would force you to slow down, you increase your lactate threshold, which allows you to run faster for a longer period of time.

At the beginning of training, you can break your tempo run into intervals. After a warm-up of one-two mile, run three to five minutes at your tempo pace, recover for a couple of minutes, then repeat, aiming for about 18-20 minutes of tempo time. These intervals can be done on the track, but simulating race conditions by training on the road is more beneficial to racing on the road.

Another option with a tempo run is to warm up, then run three to five miles at a steady pace, followed by a one to two-mile cooldown. You can do a tempo run once a week, followed by a rest or recovery day.

Estimating your tempo pace: There are a few ways to estimate your tempo pace. It is generally the pace that you can sustain for an hour without having to slow down, so for most it is around your 10k pace. That is also about 85-90% of your maximum effort, if you use a heart rate monitor or perceived exertion. Others would say that it feels “comfortably hard.”

Half Marathon Pace Training

Doing some of your running at half marathon pace is an excellent way to teach your body what race pace feels like. It is more advanced, so if you are training for your first half marathon, focus on the long run and the tempo run. A half marathon pace run is hard because you will be running five to eight miles at your race pace.

Like the tempo run, the half marathon pace run can be broken into two or three segments, especially when you first introduce it to your half marathon training. After a two mile warm up, run the next two to three miles at your half marathon pace. Recover for two minutes at an easy pace, then repeat. Cool down for one or two miles.

An even more challenging format is to warm up for two miles, run the next four to eight at half marathon pace, then cool down for one or two miles.

Finally, another great way to get some half marathon pace training is to insert three miles at race pace in the middle of your long run. This will teach you to run strong on tired legs, an important aspect of half marathon training.

Pick one half marathon pace run and do it at least every other week. Once a week is fine, but be sure to take a recovery day or rest day following the workout.

The Long Run

I left it for last, but the long run is the most important key to your half marathon training. Running 13.1 miles is a long way so building up your mileage is vital to success in the half marathon.

How long is a long run in half marathon training? A lot depends on your experience. If you are running your first half marathon, aim for at least one or two long runs of 11 to 13 miles. More experienced runners, and runners who are aiming to set a personal record (PR), might want to add runs of 15, or even more.

When planning your long runs, know the race course for which you are training. Road race training should be mostly on the road. If your race has a lot of uphill or downhills, or has rolling hills, try to find a route that will simulate that. This will help your body adapt to race conditions.

Remember that long runs break your body down, so recovering afterward is important. Do a long run once a week. The day after a long run should be a shorter, slower run, or take the day completely off. Complete your last long run about two weeks before your race, taking the last 14 days to taper and rest your body so that you will be prepared to give it your all on race day.

Whether it’s your first or your fiftieth race, these keys to half marathon training will prepare you to run your best half marathon, whatever your goal.

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs