Training Guide: Running a Half-Marathon

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Race Day: Warm-Up Workout

Put a spring in your step before you hit the starting line: Swap your usual stretches for this five-minute pre-run prep from Janet Hamilton, author of Running Strong & Injury Free, to get your legs loose and juiced.

1. Walk or jog slowly for three minutes.

2. Do walking lunges. Stand with feet hip-width apart, arms by sides. Take a giant step forward with right leg, bending knees 90 degrees, right knee above ankle. Stand up; switch legs and repeat. Do 20 reps, alternating sides.

3. Bound forward. Run with long, leaping strides (front knee high, back leg fully extended). Continue for 30 seconds.

4. March like a toy soldier. Stand with feet shoulder-width apart, arms extended at shoulder level in front of you, palms down, back tall. Walk forward, kicking left leg straight up so toes touch left palm, then right leg up to right palm. Continue for 30 seconds.

Next: Race-Day Tips from the Pros

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grey_jillian wrote:

Thanks for the tip. Im looking forward on running back again next week. Hopefully this helps in making me get back to shape. By the way, i would like to share a great website for running, http://runninggizmo.clan.su.

1/7/2011 10:40:56 AM Report Abuse

nancymcjensen wrote:

I used the intermediate guide to train for a half marathon. It worked well. I did 2:06 and for a 49 y/o woman with a family and a job I think that's pretty righteous. The one thing I might change is the taper period pre-race felt rigorous. I was tired on race day. In hindsight I think a little more rest the 2 weeks prior would have helped. This was a great program, though, easy to follow and I'll use it again, with that small modification.

6/7/2010 04:25:31 PM Report Abuse