How To Train for the Malibu Half Marathon
I told a good friend of mine recently that I took up training for the Malibu Half Marathon. Once her initial shock wore off (I’m not really a long-distance runner), she told me “People who go on long runs are either running towards something or away from something.” I definitely fall into the latter category, but it doesn’t change how I feel while I’m out training. The wind, the freedom, the peace that comes with long distance runs and weight training cannot be found playing video games or at the bottom of a pint of sea salt caramel ice cream.
But a half marathon is no small feat. Most human beings can’t just wake up and run for over 13 miles without suffering some serious consequences. You need to prepare your body and your mind for such an experience. Jenny Kenyon, Sports Academy’s Track and Field Director and trainer for anyone interested in running the Malibu Half Marathon, has some recommendations for all those willing to take on the challenge. Here are her 5 recommendations to prepare for the Malibu Half Marathon:
- Stay Strong
Incorporate strength training into your weekly routine 2-3 days per week. Keep your weight training light, but increase your reps. Do more body-weight training then weight training. Band squats, push-up, lunges, triceps dips, and calf raises are all great strength training exercise that can be done anywhere.
- Interval Training/ Speed work
Don’t get stuck in a rut of running the same speed and distances. Mixing up your training with at least one interval day a week will increase your anaerobic conditioning, build speed endurance, and ultimately decrease your average mile pace.
- Long Run
You need to get the miles in! Runners should be running 4 days per week if possible. 3 runs can be 5-8 miles, but one day per week runners should begin building their mileage from 6-12 miles. For beginners, I don’t recommend running more than 10-11 miles prior to the half marathon.
- Cross Train
Get more work in with less impact on your legs. Swimming, cycling, hiking, elliptical, hills, and sand are great ways to condition your body but keep your legs fresh and injury-free.
Your body needs time to recover between workouts. Your sleep and nutrition are key components to quality recovery. Also, stretching and icing should be incorporated into your recovery routine daily.