This past weekend I finished my ninth half marathon. This race was one of the hardest for me because had to get back into running shape after having a baby in September. I was lucky enough to train and run with three friends, all who had never run this far before. I found myself sharing a few tips with them (not that I'm an expert!) and thought it was time to share a few words of wisdom on the blog here, too! To be honest, I drafted almost this entire post while I was running my race. Yes, pretty silly, but I am the most creative while I'm working out. This list is not a training plan, but rather a list of tips that could be used by a first time racer to get the most out of their running experience.
1. Train with a friend. There is nothing better than a pack to keep you going! When you do not want to wake up at 7 am on a Saturday, your running buddies with keep you accountable.
2. Pick a training plan...but don't be too strict with yourself. I have always followed the same loose plan. Four runs a week. A long run on Saturdays, increasing by a mile each week until I reach 12 or 13. Give yourself a week to taper, the last Saturday only running around 9 or 10 miles. During the week, run three shorter runs. One run is a tempo run (fast, but not long), one run is an interval run (easy to do on a treadmill) and one run is a medium length hilly run. That's all the training plan advice I will give, becasue there are TONS of plans out there, and I'm certainly no expert. I just like to keep it challenging and flexible, taking into account how I feel so I don't get injured. Here is a good resource for training plans.
3. Food advice: I always eat a lot of carbs the day before the race, but never eat anything new, or especially fatty. I love to eat pasta, but skip the fattening cheese sauce. The best thing is to eat is what you normally eat! If you have a particularly awesome training run, think about what you ate the day before and try to recreate it. (Alcohol is probably not the best idea!)
4. Water advice: Drink lots of water the day before. Don't overdo it the morning of the race because you do not want to wait in line at the bathrooms. Use the bathroom at home even if you don't have to. If you have to pee three times at the start, it's probably just the jitters.
5. Get up early enough to eat a little breakfast. I suggest toast with peanut butter. Don't try something brand new the day of the race!! Eat early enough to use the bathroom before the race, preferably.
6. Get good shoes and socks. A local running store will give you the best selection and advice, and usually let you try on the shoes and run around for a bit. Use them several times before the race to avoid blisters. These are my shoes and these are my socks.
7. Estimate your time accurately. In a big race you will have to pick your estimated time. This will put you in the appropriate wave for your finish time. Please, please, please try to be accurate! If you plan to walk the race, please don't put "2 hours" as your finish time. There is nothing worse than trying to pass a walker at mile .75. (If you said you would finish in two hours, why are you walking at mile one? Please put 3 hours as your estimated finish time. Then the actual runners can have a shot to finish in a decent time. Sorry for the rudeness, but this is a personal pet peeve and a problem at every big race I've ever run.)
8. Train with a watch or the Nike running app. But on race day, try not to depend too much on splits or pacing. Just go with the flow and listen to your body. Some of my fastest races were those that my watch broke or I did not get enough service to use an app. Try to use those around you to keep you up to pace. For example, follow that gal with the pink shirt that looks fitter than you. If you can, try to pass her. Another tip is to find the pacer for the appropriate finish time. Most races have designated people who wear signs on their backs such as "1:45" or "2:00" that you can try to keep up with.
9. Try to run in the middle of the road on the yellow line if possible. The center of the road is usually the least banked and will cause less fatigue of the small muscles in the lower legs.
10. Water stop advice: Skip the first couple! You don't need water at mile 1. When you do need water, skip the first couple people handing out water. In the big races, usually there are several tables, and usually there is not as much of a traffic jam at the last table. Grab a quick sip but don't drink tons and tons of water! You don't want a stomach ache.
11. Energy gel advice: I usually bring my own so I am familiar with what it is, even when they pass it out at the race. My favorites are the peanut butter Gu, the Honey Stinger waffles and the Clif shot blocks. Other than the waffles, they all taste nasty! My advice is eat it before a water stop; ideally well before a water stop so you can get all the sticky pieces out before rinsing your mouth. (Sounds gross, but true.) there is nothing worse than a sticky, sweet mouth while you race. I usually use one gel around the half way mark, or slightly after. I think the 8 mile mark during the half marathon is about perfect.
12. Use those hills! Remember what goes up, must come down. You will most likely slow down on the up hill, so use that time to really focus on your breathing. Try to take slow breaths and forcefully breath OUT. It helps your lungs fill up more with air. On the downhill, don't go too fast, but do let yourself go a bit. Try to gain some speed, while allowing yourself a chance to catch your breath from all those hard up hills! Just try to stay strong and keep good form. I always feel that the down hill sections are really painful on my legs and feet.
13. Have fun! Smile! I really feel that good karma can take you a long way during your race. Say thanks to the volunteers. Smile alot! Cheer on those full-marathoners as they split off to do their crazy long run. Try to be polite and don't run into fellow runners. It sounds really silly but I love to smile as I run. I believe it makes a huge difference.
***Bonus Tip*** If you are a mom and you used to be an awesome runner and you're not anymore, don't let that stop you!! Get out there and do it!! You will be awesome again, if not right away. Be encouraged, it won't hurt as much as labor! You have a toughness within you that only a mom can have. Be brave, sign up for a race, and get back in shape.
(All photos were from my race on Saturday, except for the first one which was actually from my marathon in 2012. The scenery was just so pretty that I could not help but use it as my header photo!) 
