Okay, can I get some general advice from you runners?
Wednesday, February 11th, 2009 at
9:22 am
Runner’s Question: I am training for a half-marathon which is in 9 weeks. So far my logest run has been 9km in 1hr, is this ok?
How much should I increase my distance each week – is 2km too much?
What speed should I aim to be running at (I’m a beginner but young and quite fit) and what would be a good time for me to aim for?
Any training advice will be appreciated. Thanks, Run Like Hell-ers!
Also why do I get pins and needles in my arms after running for a while?
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With 9km under your belt and 9 weeks of training you can definitely be ready for a Half Marathon. I’m going to have to talk in miles because that it was I have learned from. First off, it depends how many miles you run in a week. The rule of thumb is to follow the 10% rule. Do not increase your weekly mileage (total miles for the week) by more than 10% or else you are highly susceptible to an overuse injury (that could put you out of running completely.) My advice is to Google search a 1/2 marathon training program, find where you are in the schedule and start it. It will give you confidence in that you are following a tried and true program.
Best of luck.
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9km in 1 hour is quite good.
If you add 2km on per week, you should be okay. I wouldn’t recommend running everyday though, every 2-3 days, depending how well you cope.
It’s hard to give a speed and time, you should concentrate on that after you are capable of doing 21km(?) running.
Never push your body too far or run too much as it’ll do more harm than good.
I like to do interval training so I am burning more fat whilst I run, I run fast for 5 minutes, then run slower (almost a jog) for 5 minutes. I find if I do this I can actually run a lot further.
Not sure why you get pins and needles, maybe try moving your arms some more as you run. Do plenty of stretches before hand opening up all muscles in your chest + arms. (legs too, obviously.)
Good luck with the half-marathon!
9km an hour is a good speed, that means the half marathon in about 2:20 which is a good time for a first half marathon if you can keep up the pace all the way round.
Your increase of 2km a week could be an OK increase to go for, depending how many weeks you are going to increase the distance for. The week before the run to you want an easy week, perhaps just two 4 mile runs. If you increase by 1km a week then that gives you (9+8 = 17) a 17km training run the weekend before the half. This is a good distance to aim for in training and how fast you increase each week is up to you but between one and 2k a week.
You perhaps shouldnt run every day, 2 or 3 times a week with rests is good, and perhaps a long ruin at the weekend (so maybe run your longest run at the weekend and during the week run perhaps 1/2 to 2/3 of the longest run distance). Mid week runs you can add speed to your running, and go for long steady run at the weekend?
Its tricky to give you other advice really, though if you have specific questions ask again
Pins and needles in the arms? Sounds like the circulation isnt working quite right, perhaps you are running with your arms tensed up on in one position too long? Try running for a distance every km with loose arms, shake them by your side to get the blood flowing in them and see if that helps
Keep steadily before you the fact that all true success depends at last upon yourself.
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