Comments on: Okay, can I get some general advice from you runners?

By: Wennerstrom

Wennerstrom — Sun, 24 Jan 2010 10:22:26 +0000

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By: Julia%9Lucas

Julia%9Lucas — Sun, 29 Nov 2009 09:54:12 +0000

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By: whycantigetagoodnickname

whycantigetagoodnickname — Sun, 15 Feb 2009 01:29:05 +0000

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

By: SρаяќІэ

SρаяќІэ — Thu, 12 Feb 2009 08:30:27 +0000

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!

By: Matt

Matt — Wed, 11 Feb 2009 16:21:13 +0000

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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