10. If you’ll be out for more than an hour or so, have a sweet snack (e.g. My ultimate goal was to run a half marathon (it was on my bucket list) but up to that point I’d never run more than maybe 5 miles. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. Don’t start too fast on race day. So, you’ve decided to take the plunge and become a Dungeon Master! "This way," said Katie McGregor, "you'll avoid the moment, around 3 miles, when you realize you still have 7 miles to go. Wash snacks down with sips of water, and drink more when you feel thirsty. On long-run days, choose a route that loops past your car or home so you can pick up water and snacks. My Running Journey: From 1 Minute to 10 Miles. I may drop to a safer goal of 8 miles for the time being. 10. This may sound silly, but I read online prior to the race that running is the only kind of workout that can fully prepare your body for running long distances. The 10 Miler was my gateway to the half marathon later that year. Your body acclimates over time. "I started out with the ability to run 22 minutes for a 5-K," Durden recalled. The key will be to have a training plan long enough that your long run can reach over 20 miles with a slow enough ramp-up to avoid injury or Overtraining . 10 tips & tricks I learned from running my first half marathon that I wish I would have knowN Before Race Day! 1. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. cheers made a huge difference. The running blog Marathon running Ten things every first-time marathon runner needs to know Twenty-six and bit miles is a long way, but preparation can be a marathon in itself. Every runner knows the importance of variety in keeping a training program fresh. I assumed I’d run about 6 miles in that time at an easy pace and decided that when I had to start the machine over for the second round I’d try for another 60 minutes. Start off slow. On New Year’s Eve of 2015, I signed up for my first 10 Mile race. How we test gear. A carbo-protein mixture, like half a tuna fish sandwich on rye, is ideal. Gradually increase your running until you can do 30-40 minutes of running at a time, 4 days a week. Beyond that, you can experiment with different routes. I did the first mile at a 10 minute pace to warm-up. Write your name on your shirt or wear something unique. The trouble is, however, if you go too far, too soon, too fast, you could end up injured. What’s more, if you’ve taken up running to lose weight, long, aerobic efforts can also help you keep it off. So. Coaches like to say that "speed comes from strength." Summary of my first marathon: I ran it only a year after getting into running, and was probably ill-prepared; I started out at a pace that was too fast; ran out of gas by mile 18; cramped up after mile 20; had an extremely hard and grueling time finishing; came in about an hour slower than I had hoped, at 5 hours and 3 minutes. Ten miles is not 26. Some freshmen, Smith cautioned, should top out at 7 or 8 miles.8 It caps off a great week: Speed on Tuesday. This will top up your muscles’ glycogen stores. So step one is to slow down. It was nice to have people to talk to, as the race is long and your mind needs distraction. And Kennedy got that endurance from countless long runs like 10-milers enabling him to turn on his speed as he approaches the finish. You want to run a marathon. However, this is not a firm rule, but depends on the level of initial fitness. I did that. Don’t they know I have to shower after my run, get the kids up, fed, dressed, dropped off at school all before 7:30 a.m. when I have to be at work? But here is a little known truth that we all need to get clear, since it is one that will really help the next time you go for a run: The first mile of your run is ALWAYS hard. Any faster than that when you’re trying to run 10 or 15 miles for the first time is just begging for an injury. Just to run a full 5 miles is an achievement. Sign up for a 5K. First of all, congratulations! It’s a nice even flow. More blood going from the heart to the leg muscles means your heart will need to beat less when you're running the same pace. That would mean to run 10 miles, it would take the average person about 100 minutes, or 1:40:00. if you can get under 1:20:00, that's a fairly good time. Gear-obsessed editors choose every product we review. Divide your running time by your pace; If your pace is 8 minutes per mile and you ran for 32 minutes: 32 min ÷ 8 min per mi = 4 miles You guessed it: The Sunday 10. Find a beginning running plan to follow. A weekly 10-miler can work wonders. Buying your first pair of running shoes. Women should also consider using a sports bra, ... Start walking for an amount of time that feels comfortable. cheers made a huge difference. Just Long Slow Distance. I did that. A 10-minute mile is also good for beginners; the goal is to complete 3 miles in 30 minutes. ... (26.2 miles) as their first running event. But one caution: "You can't expect all runners to stay together," said coach Smith. Sign up for a 5K. Related: This tool helps you work out what pace you should be running during training. However, the goal isn't about how many miles you tackle each week; it's about getting to … "Durden, 54, eventually improved his time to 18 minutes and change, more than a 3-minute improvement overall. For beginners, aim to build your long run up to 10 to 12 miles two weeks prior to race day, while 13 to 16 will be plenty for most experience runners. The mistake I made early on was thinking I deserved to eat anything after running. My zero dark thirty run just got a little darker. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. Mayo Clinic determined that for men in their 50s, running a mile in eight minutes or less translated to good fitness levels, while running a mile in nine minutes or more translated to “needs improvement.\" Women in their 50s who run the mile in 10 minutes or less are considered to have \"good\" fitness levels.A 10-minute mile is also good for beginners; the goal is to complete 3 miles in 30 minutes. The week, lengthen the walk periods on the day to get there and some fruit.... Get faster by continuing long, slow runs a couple of weeks to reach that level I look back the. 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