Complete Guide to Running Your First Half Marathon

what's up motivators taren here if you are thinking about entering your first half marathon but maybe you're starting from absolutely no running whatsoever stick around because today we are going to get you to run your first half marathon we're going to talk about gear the technique that you need how to build up your running ability so that you can train for a half marathon how long it'll take the training zones you'll need give you a training plan and then talk about the nutrition we're also going to talk about this 80 20 rule about all of your training if you're listening to this in podcast form and you want some of the visuals go over to the terence motive method youtube channel if you are watching this and you want to listen to this you won't miss anything by going over to the taren's motive method podcast with all of that said let's get into it my name is taryn gazelle in my late 20s i was overweight unfulfilled and couldn't even run to the end of the block over the following 10 years i lost 65 pounds racing triathlons running races cycling events and world championships but eventually the suffer culture of endurance sports training caught up to me causing health issues and injuries now my company motive and i are on a mission to help people live more fulfilling lives by reaching endurance sports goals using healthy methods we can all kill it on race day without killing our bodies let's do it before we get into anything i want to impart that no matter where you are starting no matter how hard you think that running your first half marathon can be you can definitely do it i myself started from literally not being able to run more than the length of one house 50 feet at a time is how much i started with and if i can go from that to being able to run a 128 half marathon placing in the top 20 of i think it was 2 000 athletes and running a 134 half marathon in a half ironman race going from not being able to run 50 feet to being able to put out those times with somebody who's i'm not built for running i'm thick i'm stocky i have a 30 inch in seam i'm built more for caber tossing than anything but if i can learn how to run and put out those sorts of times you can definitely finish a race so let's dive into how you can actually do that the first thing i want to talk about is gear now typically i don't think that gear is anything that should hold you back from starting a fitness journey if you're just looking at starting and getting out use whatever shoes use whatever watch use whatever clothes you have go and just do things you'll gradually learn what all the things are that you want to purchase but if you are specifically saying i want to train for a half marathon you are going to have to do a fair bit of training i think that you will be better off by doing a certain type of training with the zones and following a training plan and in saying that i believe that there is some gear that is going to make life a lot easier for you so let's share with you what that gear is so there are two pieces of gear that i think are really critical for you to start with if you are getting into an official training plan the first one being a good set of running shoes and when you're just starting out if you're in the build up stage of literally just learning to run seeing if you can run use whatever shoes you want but once you get into an official training plan i would very much recommend you get some shoes now a lot of people are going to say go to a running store and get fitted for shoes i'd be very cautious of this because quite often when you go into a running store they're going to assess your gate you're going to walk back and forth maybe run on a treadmill and they're going to then say you need stability shoes you need over pronation shoes under pronation shoes when really beginner runners the data support the studies all show that when you're just learning how to run you should be in a very neutral shoe so that your body can function the way that it normally does without being limited so i'm going to show you the parameters that i would look for and i've got no affiliation with running warehouse but this is the type of shoe that i would search for if i were you so the filters that i would go for is i don't really care about brand necessarily what i do care about is the stability level i would just go with something neutral again so that your body can just function in its normal biomechanics weight wise when a shoe is too heavy or too light you're going to either not have enough cushioning or you're going to have too much cushioning and again not function the way that your body really wants to the sweet spot tends to be around 7 to 10 ounces so a neutral 7 to 10 ounce shoe and then the heel to toe offset that's the drop between the heel and the toe again what studies show is that zero to six millimeters seems to be about the sweet spot for most new runners so you're getting a very very neutral shoe and we've got upwards of 200 shoes to choose from here anything in here i would really recommend i might caution you against these really built up shoes because that is going to prevent you from running in your natural biomechanics but something that is just moderately nicely cushioned in this zero to six millimeter heel to toe drop in the seven to ten ounces and in the neutral shoe category the other thing that i would recommend that you get is a running watch with a chest strap based heart rate monitor you can get things like the garmin 945 lte it's what i use for running which has a risk-based heart rate monitor but when you start jostling around a lot it tends not to have very accurate heart rate data a chest-based heart rate monitor is going to be extremely accurate and as we're going to talk about later on in this video and podcast it's really critical to make sure that you are training a lot at a low intensity and one of the best ways to make sure that you are training at that low intensity is by making sure that your heart rate is nice and low if you're wondering what watch to get i would go to the dc rainmaker website where he does reviews of all different kinds of watches i would go to his buyers guide and then just go to the best gps watches take a look and that's going to be one of the best starting points for you the next thing we've got to discuss is running technique i put this very high up in the priority of what you need to learn to do a half marathon because a half marathon is long for most people it's going to take roughly around two hours that's a lot of pounding when you think that every single foot strike is putting about seven to eight times your body weight up through your body that is a lot of force that your body has to absorb if you have the right technique it's going to make you faster it's going to make you less likely to get injured you're going to enjoy the process a lot more because you're going to have a lot less banged up nicks and niggles and aches and pains if you can just run smoothly effortlessly then we can get into just building up and getting the right training zones and the training plan execution is going to be much easier so let's talk about the technique that you can develop that will make running a lot more enjoyable for you so when it comes to running technique there's going to be a couple of things that you're going to have to be aware of a lot of run coaches are going very much towards natural running where you're landing on your forefoot or your toes and what they're saying is if you were to run barefoot down the street you would definitely run on your forefoot or your toes but the fact of the matter is that you aren't running barefoot i would really caution you against that it is like one of the number one ways to get injured and not actually be able to run and i know there are obvious exceptions of people that run barefoot but yeah it tends to just increase the likelihood of injury so put on those shoes and once you've got the shoes it tends to be fairly natural for people to land on their heel what we want you to stop doing is landing out in front of your center of gravity when you land out in front of your center of mass and in front of your body that seven to eight times your body weight kind of shock goes up your body and it has to be absorbed by all your musculoskeletal system the way that you can avoid this and make the run much more smooth and less injury prone is by landing under your center of gravity so whether you're landing on your heel your forefoot your midfoot you can land anywhere on your foot as long as you're landing and placing the bulk of your weight underneath your body and not out in front of you there's a really easy way to learn how to do this and it's just by jumping up and down in place when you're about to start your run you're going to notice that you will land directly under your center of mass and then start some butt kicks and then just start gradually leaning forward from the ankles not the hips when you do this you're going to feel good running form and when you start running stop every three to four minutes and repeat this drill this is going to teach your body how to run with that good form as simple as that that is all the running technique that you are really going to have to learn when you're just starting out that's going to make training a lot more enjoyable because you're going to be a lot less beat up i will caution you that for the first three to four weeks of doing this it places a lot of load on your calves so your calves might be a fair bit beat up but they will learn especially if you've got really good running shoes just want to take a brief pause here to thank our first sponsor i am literally making up my morning shake here with the athletic greens you can see it there right at the top this is a product that i use every single morning this is ag-1 by athletic greens and the reason i started using it is because it's a really good replacement for multivitamins multivitamins as you might know by looking into the toilet and seeing lime green pea you're essentially just making your pea really expensive because you're not absorbing any of the nutrients from those multivitamins in pill form now ag-1 is a whole food greens powder that is really easy for your body to actually assimilate because it's made with whole foods has 75 vitamins minerals nutrients good for digestive health so i use this every single day you can check this out if you want athletic greens has made it easy for you with your first purchase of athletic greens at athletic greens.com forward slash taren you will get a free year's supply of vitamin d and five free travel packages again athletic greens.com forward slash taren to take ownership of your daily nutritional needs i'm gonna blend this sucker up now the third thing we're going to talk about is building up how do you get ready to be able to train well this is where the concept of you have to train to be ready to train what i think people should do is train themselves to be ready to accept a training plan just starting from absolutely zero is really hard if you get thrown into a training plan right away it's also really intimidating because you think holy smokes am i even capable of following a training plan that's where i think building up and training to be able to train comes into play so for most people where i recommend that they start a half marathon training plan is being able to run at least 30 minutes continuously without stopping for a lot of people who are watching or listening to this that's going to be really intimidating so let me give you a building up training plan that is going to get you to that 30 minute mark right now okay so what i've laid out here is a basic week training weeks start monday and end sunday for people who are just looking at getting started we are looking at running three times per week with three run workouts run walk workouts you'll see what we mean that's going to be enough to be able to teach your body how to run really really well without being tremendously challenging if you're listening to this in podcast form you should be able to understand this without seeing it really easily so let me explain what we're going to start with is the long workout the long workout can come on either saturday or sunday it's going to be on the weekend and we like to do long workouts on the weekend because that's when people tend to have the most time so for this long workout being either saturday or sunday i don't really care take your pick this is going to be anywhere from 30 upwards to about 50 minutes now you might be thinking holy smokes running for 30 to 50 minutes there's absolutely no way i can do this aren't we just building up to being able to run 30 minutes yes the reason that we are doing this as 30 to 50 minutes is because it's not a run what we're looking to do with this weekend workout is we want to build mitochondria in your body mitochondria are the energy producers of your muscles how you build mitochondria is by going at a low heart rate effort for a long period of time so what we're going to do with this 30 to 50 minutes is we're going to start with about 30 to 50 minutes and usually about six weeks is enough time for people to build up but if you need to take just four weeks depending on where you're starting or maybe eight weeks or ten weeks you're going to follow the same principle so we're going to start with about 30 minutes and we're going to build our way up to 50 minutes by the end depending on how long you want to take and what this is going to be is it's not a run it is a hard hike when we get to our training zone period we're going to talk about how hard the hard should be but generally this is going to be in your low intensity in your zone one or your zone two keeping it a hard hike is going to make it still very engaging but it's gonna keep that heart rate really nice and low that's going to allow you to learn how to be on your feet and still stay upright which is going to be very challenging i went for a hard hike that was 90 minutes on the weekend and the very next day my body is sore i felt like i did a really solid workout hiking is really nothing to sneeze at because you are still holding your body weight upright you're also spending more time on the ground with every single foot strike than you are with running so it's almost giving your body more load than running what we're looking to do is just spend time in that low heart rate while keeping our body upright and learning how to withstand that pounding so start with a 30 minute hard hike in that low intensity zone one or two kind of heart rate and gradually build up week by week where you start with 30 minutes and then go to 35 and then go to 40 and then to 45 and then to 50 and then when you get to 50 minutes in the hike then i want you to hold that and then start doing longer and longer periods of running at the end so once you've got to 50 minutes maybe elsewhere in the week you're able to run continuously for four minutes so at the end of this hike do a couple of four minute efforts maybe a six minute effort i want you to at the end of this workout once you get to 50 minutes just stay at 50 minutes but then have a longer and longer period at the end of the workout where you are running continuously so that is your endurance building workout of the week the next workout of the week we want to space a little bit away from that weekend so if you did that hike on saturday then you could do this on monday if you did it on sunday then you could do it on tuesday you want a day of rest in between especially when you're first starting out so let's say you did this on sunday we're going to have a tuesday fast workout so this is going to be for your speed and you might think well hey why do i need speed i'm literally just learning how to run in my experience what i find happens to adults is we move around really slow we sit a lot we don't tend to move quickly so our fast twitch muscle fibers our neuromuscular connection between our brain and our muscles kind of goes to sleep so it becomes hard to turn over really quickly that's where you end up having a lot of endurance athletes that really just slowly slog through every single run and ride and swim because neuromuscularly we just can't turn over very quickly we're gonna change that with this tuesday workout and this is something that almost no learn to run program actually includes i think it just develops very slow athletes who yeah can complete races but they're never really happy with those races we want you to be able to complete the races and complete them well so what we're going to do with this tuesday workout is this is only going to be about 20 to 30 minutes and it's going to stay 20 to 30 minutes all the way until the end but what i want you to do in this speed workout is do wind sprints quick wind sprints of starting with say 10 seconds and ending with 60 seconds and you might say okay well wind sprints like how fast are we doing the wind sprints what zone are we talking about with the wind sprints don't worry about zones at all go to a football field a soccer field a track something like that time out on your watch 10 seconds or 60 seconds and just go fast how fast is fast really fast really very nice and fast so that means your 10 second sprint is going to be like usain bolt kind of fast your 60 second sprint a little bit slower as you're doing this just take as much rest as you need to feel fully recovered so you might at the start do a 10 second sprint and then three minutes of walking around of light jogging of really just catching your breath so that every time you hit that 10 second effort that you are going to run it's going to be forceful fast really intense so the rest can be anywhere from two up to let's call it four minutes ideally i want you to do somewhere between about eight and ten sprints be at the 10 to 60 seconds as you continue on you're gonna build from 10 seconds to 15 seconds to 20 seconds to 25 seconds to 30 seconds all the way up to 60 seconds as you feel comfortable this is going to teach your body to neuromuscularly fire really quickly it's going to teach it how to turn over really quickly and recruit a whole bunch of new muscle groups that maybe you aren't currently recruiting so we're pairing being able to go long on the weekend with being able to go fast and fire with really good form then we get into what you might expect because this is what most learn to run programs have this is on thursday or a day away from your weekend workout and a day away from the fast workout this is what you would normally expect your walk run workout and this is very straightforward this is going to be a one minute run followed by a four minute walk then every single week i want you to increase the run by 30 seconds and decrease the walk by 30 seconds so the next week we're gonna do one and a half minutes run and then three and a half minutes walk all the way down until we get to the point where you're doing about three and a half minutes to four minutes of running continuously and only about 90 seconds of walking once you get there oh and this workout is only going to be again about 20 to 30 minutes so what you're going to experience is with the weekend run you're going to be able to stay upright and have your heart rate pumping for 30 to 50 minutes with some running at the end with the tuesday workout you're going to be able to teach your body how to fire really quickly and recruit a bunch of muscle groups and then with your thursday workout you're going to learn how to just continuously run for a long period of time put all of this together and at the end of it i guarantee that if you walked up to a 5k race that you would be able to get this done in 30 to 40 minutes with continuous running and that is how you are going to build up your ability to run the second sponsor we have to thank today is our pals over at zwift when we moved over to the west coast to canada one of the first things that i set up even though i can bike outside year round is a zwift setup and the reason that i've done that is because it's a really really efficient way to get an excellent workout whether you've got one of the workouts from our motive training app that is uploaded to zwift where all you have to do is just set it in erg mode and just pedal away and all of the intervals and the resistance level is done for you or you want to get on and just not have to deal with hills and wind and stop lights that you have to deal with out in the real world zwift is one of the most efficient ways to get in a really good workout in a time crunch scenario now if you aren't on zwift you can go and try it out go to zwift.com and then you can sign up try it for free for a little while or if you're already on zwift and you want to find a community of people to ride with definitely try some of the races or join our motive group training ride that is held thursday mornings and we're going to be opening up more over the rest of the year for people all around the world in different time zones so zwift.com check it out right on motivators the next thing we're going to talk about is how long will it take to train for a half marathon how many hours per week and how many weeks is it going to take you this depends entirely on your current level of fitness and your goals if you want to be an elite athlete it's going to take you a few years if you just want to limp across the finish line it's not really going to take you that long if you already are an elite athlete you're going to be able to race really quickly but if you are just starting out where most people probably are it's going to take you a little bit longer to make the answer easier of how long does it take to train for a half marathon we created a calculator that you can use there's a link in the description below but let's show you what that calculator actually is this is the how much to train calculator that we've created for any endurance race that you can really think of the link to it is in the description below and what we've set up here is the ability for you to come in and select the race that you want to do so we're going to select running and we're going to select a half marathon and then input what your background is whether you have no background a modest background or an elite background no background means you have really no fitness background you're starting from scratch a modest background means that you are fit you are currently exercising but it's in an unrelated sport like jiu-jitsu or mma or curling who would ever do that or you have an elite background this is already really competitive in an endurance sport most people watching this video are going to be in the no background category it also allows you to then select your race goal for most people just starting out i would recommend starting with finish the first race is never going to be very pleasant and if you start adding a whole bunch of training that you maybe aren't ready to actually accept by adding in finnish strong or compete your body might not actually even be able to absorb it so you could be doing more training than your body can handle and you might not even benefit from it i would start off small and gradually increase because less is more at this point so let's say that these are your inputs you hit submit and it's going to say that approximately six months of good training three to five hours a week is going to get you to be able to finish that half marathon easy done right well in a couple of sections we're going to explain how to set up that training every single week the next thing we're going to talk about is training zones this is where we're going to get into the nitty-gritty of how do you actually train and this is where we show you this 80 20 chart if there is one thing that i can impart to every single endurance athlete it is this one chart the concept that we're getting at is the 80 20 method of training where 80 of your training is low intensity and 20 of your training is high intensity now specifically it doesn't have to be this exact amount like a lot of books and training methods might lead you to believe it's very unpractical because to spend 20 at a really high intensity heart rate well you've got to get your heart rate up from that low intensity to the high intensity so you're going to spend a fair bit of time in a moderate intensity what this also leaves out is that moderate intensity like when you are running a half marathon you're running not in the low intensity 80 not in the high intensity 20 you're going to be more in a moderate sustainable intensity and if all you do is train at low intensity for 80 of the time at high intensity for 20 of the time you almost don't know how to pace your race you don't have the physiology to be able to hold that moderate intensity for a long period of time so generally i am not a big believer in the 80 20 method of running or triathlon training it over simplifies what is actually needed what is needed is the vast majority of your training is at a low intensity we're talking somewhere between about 70 and 80 percent now the other percentage of 20 to 30 percent will be comprised of that moderate intensity training that is going to make you comfortable with your race pace and really high intensity training but this chart of 80 20 is a really nice way just to say do the vast majority of your training at a low intensity what is low and high intensity training that's where we're going to go over and i'm going to show you another calculator where you can calculate your training zones so this is a heart rate zone calculator that again there is a link in the description below so you can use this for free just go to our website and you put in your information we like the carbon and method of getting heart rate zones a lot of the other coaches and methods of getting heart rate zones out there are maybe a percentage of your 220 minus your age and then a percentage of that or maybe if it's more sophisticated you do a max heart rate test and then you get some percentages based off of that or maybe there are some yes no questions and you get your heart rate zones based off of that none of these are really relevant to you we like the carving method because it is relevant to your exact physiology and we have thousands of people on our training app and more often than not they find that the carving in method is much more customized to them there are many fewer instances of going like these zones really don't seem right because it's based on your exact physiology what you take is your maximum heart rate and if you've never done a maximum heart rate test i'll give it to you right now you do a two mile easy run warm up a one mile tempo so like fast comfortable bringing your heart rate up tempo run then you do 400 meters at your max effort and then another 400 meters where every 100 meters you are pushing a little bit harder you're probably not going to go any faster but it's going to jack your heart rate up that couple of extra beats take that maximum heart rate and then give yourself the benefit of the doubt and assume that if there was a gun to your head you'd probably be able to crank out another couple of beats so in my case what i see on the heart rate is 183 when i do this test but i give myself the benefit of the doubt and i say 185 and then what you do to get your resting heart rate is sleep with your watch which ideally has an optical heart rate sensor on it take your lowest overnight resting heart rate that you see in that those sleeps over about a three day period so in my case tends to be around 49 and what this calculates is the difference between your resting heart rate and your maximum heart rate and then some percentages based on that so it actually does create some zones that in my experience are very very similar to getting into a lab i've gone in and done lab testing and it basically gets to identical numbers we've tried this with a few other people who have done lab testing same sort of thing almost identical numbers so then you use these zones that you'll get zone one is your active recovery zone zone two this is where you're going to spend a lot of time running this is in between all of your intervals all of your tempo intervals this is where you're going to do your long run in zone two this is where you do your long hikes this is the eighty percent of the low intensity train that we're going to talk about in a couple more sections zone three this is going to be your moderate intensity the high end of this is probably where you're going to race your half marathon zone 4 the low end of this might be where you're racing your half marathon but it could also be where you're doing a lot of your tempo runs and your speed work and zone five top end speed this might be where you do two to four minute intervals the second to last thing that i want to talk about is the training plan now that we've got the gear the technique you've built up to be able to accept the training you know roughly how long it's going to take and you know the training zones that you need to spend a lot of time at let's give you an exact training plan that you can use to build up for a half marathon so this is the motive training app where you'd go into your account go on my training plan and let's add a race let's go ahead and add a race let's do it four months out and it is going to be a half marathon then what's presented to you is a week that we would recommend this is a breakdown of a week that we would recommend based on what is going to result in a good amount of rest while being able to hit some key workouts but you can always go and change the workouts on these days but you can go back and forth and see well i only want to do a certain amount of training well the words underneath are going to actually change so as you go back and forth you might be heading for the podium you might be finishing feeling strong but let's go for that just across the finish line just that nice beginner plan how that looks is we have a tuesday intense run of 40 to 80 minutes a thursday steady tempo run of 50 to 120 minutes and then a sunday long run of 50 to 120 minutes let me show you what that training plan actually looks like in practice so now let's give you the training plan for that half marathon as we lined out on sunday we are going to do a long run and this is going to be in the neighborhood of 50 to 120 minutes then on thursday we have a steady run which if you know running lingo we're talking about a tempo run and again this is also 50 to 120 minutes on tuesday we have the intense run and this is 40 to 80 minutes now remember when i said that it's gonna take about six months of good training to be able to prepare for this that six months includes the build up the learn to run training program that we're gonna assume is somewhere around six to eight weeks so let's call this training plan four months during this train plan what we're also going to do is we are going to do one two three weeks that are going to be work this is where you are going to actually push it a little bit you're going to challenge yourself a little bit then every fourth week is going to be a rest week now what is a rest week it's a drop down to about 60 of what you did the week prior so let's say you built up to 100 minutes here you're going to drop it down to about 60 minutes if you had built up to eight intervals in the intense run you are going to drop it down to four or five intervals and even make those intervals a little bit shorter we want to follow that pattern of three weeks of working one week of rest all the way to the end of the four months we are also going to add down here at the bottom this is going to be a rest week in the very final week leading up to your race we want to drop the training time of each workout down by about 50 percent but keep some intensity in i'd also want you to start that week with a complete day off that's going to help eliminate some of the fatigue so in this week we are still going to train but we're just going to have tiny little pops of intensity of about two to three minutes but let's get into what you're wondering for the exact plans we're following this three weeks on one week off we are leaving a week at the end for resting in these four months what i want you to do for all of these workouts is the intense runs are going to focus on two to six minute intervals the steady runs these are more tempo based runs these are going to focus on intervals of roughly 8 to 25 minutes long in the long run this is going to be just an easy zone two effort so it's going to be continuous and you're just going to start at 50 minutes gradually build your way up week by week up to an hour and 20 minutes and then if you get to that hour and 20 minutes and you still have weeks left just stay at the hour and 20 minutes so this hour and 20 that's going to be plenty of endurance even if you haven't done the distance don't worry you're going to be able to do the distance of the race that's going to get you that nice mitochondria density that endurance benefit the ability to burn fat as fuel you're going to be able to test your nutrition which we'll talk about in the next section in this workout everything's gonna be just fine building up to that 120 minutes this intense run why we have this intense run focused in two to six minutes is that's the sweet spot for improving your vo2 max basically in this long run we're building up mitochondrial density the energy producers of our muscles in this intense run we are teaching that mitochondria how to fire and function a little bit better these two to six minute intervals we are going to do them on somewhere around a one to one or a three to one or a four to one work to rest ratio so these are going to be fairly difficult you want to do 40 to 80 minutes of these two to six minute intervals so start with a 10 to 20 minute warm up with some dynamic drills and just loosening up and feeling good in that first 20 minutes and then for the remainder of the run do a number of two to six minute intervals as many as you can do and fit in in the time on a one to one like a two minutes of work two minutes of rest that's going to allow you to come back and recover the very next day because you didn't go too deep into the well these steady runs this is the tempo effort this is being able to go fast for a long period of time this is where we bridge the gap between the long run and the intense run this is that moderate training zone more around race effort so for this we want to do longer intervals starting at around eight minutes and build our way down until we are doing 25 minute continuous intervals how hard is this well this is roughly at or a little bit above your race effort what is your race effort well that's a little bit for you to figure out but we can put a link in the description below to a calculator that we've got for putting in a recent run time that you've done and then you get all of your paces so that's a basic training plan of what will get you ready for a half marathon the final thing we're going to talk about is nutrition generally for a workout or a race of 75 minutes or less you don't have to take any nutrition in the form of calories in that race because if you've eaten beforehand which everyone should you are going to have enough stored energy in your blood and your muscles to be able to get through a 75 minute effort really easily but for the vast majority of us i would say probably just about everyone watching this or listening to this their race is going to be longer than 75 minutes so nutrition is an important thing let's go over to another calculator that we've created on our website and there's a link in the description below for it where you can enter your individual setup and structure with your weight and how fast you think you're going to go in the race and we're going to tell you how to use that to actually create your own nutrition plan to get the most out of your race day and your training so this is another calculator that is linked in the description below it's on our website it's free to use you can go here and you can type in any endurance sport you want i actually created this calculator originally for a marathon swim that i was doing but then we repurposed it and used the same logic for triathlon training it can be done for cycling events you can do it for running events the same math and logic that was created in this book the performance zone your nutrition action plan for greater endurance sports performance by john ivey it's all what went into this calculator so let's create a running plan and right now i'm about 175 pounds and the distance of a half marathon is 13.1 miles i would probably finish a half marathon right now in an hour and 35 minutes i'll hit submit and you are going to then get a guideline of how many calories you're going to burn based on your weight and how fast you're going and then a guideline of how many calories do you consume don't worry about the decimals here we're going to take those decimals out and round this calculator by the time you get to it i'm sure but you want to replace this amount of calories which is 25 of the calories that you burn why 25 because it's enough that your body is not running out of energy but it's not so much that your gut is going to have a hard time absorbing it so this target here you want to consume that amount of calories during your race and before the race so let me explain starting 20 minutes before your race take a serving of calories if you're having a gel which is what i would recommend for running races i would steer clear of solid foods stick to gels it's been proven to work a lot better for running races you have one serving of those gels before your race then in even intervals every 20 to 30 minutes or so have another serving so that means that about 20 minutes into your race you're gonna have a serving then maybe at 50 minutes into your race you're going to have a cervix an hour and 20 minutes into your race you're going to have a serving evenly break it up so you're getting enough nutrition throughout the entire course of the race also when you're passing any aid station just take a small sip of whatever fluids or electrolyte waters they might have the way that you would actually take that is take the cup and crush it and then just get a little spout and just suck that out of the corner in training any workout that's 75 minutes or less just take fluid if it's 75 minutes or more you can take fluid and some calories and this is going to train your gut to be able to take on calories while you're exercising now you have the training you've got the nutrition you're going to be ahead of probably 98 of the field even some of the elite people don't go to the effort of figuring out how many calories they should be replacing this is going to really really set you up well to have your best race there we go motivators i hope that you found this helpful in getting you to your first half marathon i guarantee that if you follow these methods that you will be able to reach that finish line and get to your first half marathon it's exhilarating to do it's a big challenge a big goal and i know that you can all do it if you found this helpful you want just a little more advice you want things a little more customized to you you want to be able to move workouts around on certain days you want to maybe see what happens if you train a little bit more or get some guidance on exactly what heart rates to hit or what times you should actually not be thinking about heart rate and when you should be thinking about pace and then what paces to hit and you want guidelines on nutrition all of that you can try out in our training app that you can get to there's a link in the description below you can reach it at mymotive.com you can try it for free for 14 days where we have all endurance train plans for half marathons marathons triathlons duathlons all you have to do is put in the amount of time that you want to train and your race dates and plans are created and coordinated together for you so that you are never over trained or under trained for any race that you can show up on race day and have your best experience in our opinion it's as good as a one-on-one coach with the same price as basically doing it yourself so link in the description below to that thank you for watching or listening later motivators

Channel: Taren's MōTTIV Method

Views: 9,681

Keywords: fitness, triathlon taren, running, half marathon, half marathon training plan, beginner running, beginner runner, beginner half marathon, half marathon training plan for beginners, beginner half marathon training plan, runner, first time half marathon, learning to run, running gear for beginners, running gear, best running shoes for beginners, couch to 5k, couch to half marathon, half-marathon, learn to run

Id: HeKWDMFd7AM

Length: 44min 17sec (2657 seconds)

Published: Tue Feb 22 2022