So you've decided you're going to check a half-marathon off your bucket list.
The Grand Island YMCA's Bill Seymour Half-Marathon doesn't come until Aug. 30, so you figure you'll just start jogging sometime in July, gradually work up to a few miles, then bite the bullet on the big day and try to go the full 13.1 miles, right? Wrong, said Venus King, the YMCA's personal trainer.
"The preparation starts well before August," King said.
As in, right now.
That's one of the tips King has for people who'd like to run in this year's Bill Seymour, whether it's to lose weight, relieve stress, get in shape or tick off a life goal.
FOLLOW ALONG WITH JACK SHEARD'S BLOG 13 MILES AS HE TRAINS FROM COUCH POTATO TO HALF-MARATHON
Here are her pointers for a perfect half-marathon:
Follow a training program.
There are plenty of programs out there, and King uses ones by Hal Higdon (www.halhigdon.com). Programs give runners a blueprint of how much to run and when throughout the whole training process.
If you're a first-timer, make sure your training program is designed for novices. Otherwise, your body's cruisin' for a bruisin'.
The most important part of a training program is the long run, typically each weekend, which increases as the program goes on.
"It doesn't matter if you have to walk," King said of those long runs. "You just need to cover the distance."
Start slow.
If your first four-mile run feels great, you might feel tempted to push it to six.
Resist, King said. If you start out doing too much, you could end up with shin splints or another injury.
On the other hand, you need to be able to run two to three miles before you start a training program, King said. And given that most programs are at least 12 weeks long, that means it's time to get cracking for the Bill Seymour, which is 13 weeks from now.
Stay safe.
If you're training during the summer, it's best to run early or late in the day to avoid the worst heat. Regardless, it's essential to drink plenty of water to avoid dehydration.
Good running shoes are also a must, unless you don't mind your feet and ankles taking a beating every time you go out.
King said there's no one perfect brand -- each type of feet needs a different kind of shoe. But make sure they're good ones.
"Be ready to spend on some good shoes," she said.
It takes more than running.
That's right, you have to stretch, too. And warm up with a slow jog or walk, so you're not stretching cold muscles.
Some runners don't like to cross-train, either, but it can be key.
Lifting weights, swimming or biking, in moderation, can be an effective part of any running program, King said. They all help train muscles in a different way and can help prevent injury.
Find a friend.
Running with a partner helps with accountability and makes things more fun, King said.
"When you feel like you want to stop and walk or don't want to go, you have someone telling you, ’Come on, you can do it!'" she said.
If you can't find anyone to run with, you're in luck: King is starting up a running club, which will meet the first Thursday of each month -- including this Thursday -- at 7:30 p.m. at the YMCA.
It's open to nonmembers, and it includes beginners on up to experienced marathoners.
Don't underestimate yourself.
If the first few miles are difficult, don't worry. Your body is converting from anaerobic to aerobic energy and catching up on its oxygen debt.
In fact, King said, the first 15 minutes are the most difficult part, until your body gets into a steady rhythm.
You don't have to be a certain size or shape to run, King said. All you need is willingness to commit to working hard toward your goal.
And don't worry about missing a few runs because of time, illness or injury. Everyone does.
"Life is going to happen," King said. "You've just got to get back on the horse and keep trying."
