When I revamped my training schedule a few weeks ago, I realized I need to tread a thin line: I want to train as hard as I can in the next two months to prepare for the NYRR Half-Marathon Grand Prix in Brooklyn, but I don’t want to ramp up too quickly and end up with shin splints, stress fractures, or other problems that result from overtraining.
I recently cracked seven miles—more than an hour of running, which is a huge accomplishment for me. (I never made it past this point during my attempt at half-marathon training last fall.)
I’m not the likeliest candidate for an overuse injury (I’m not running that far or fast, and I’m only running four days a week), but according to a recent New York Times article, many runners who train for 10Ks, half marathons, and marathons are overtrained by the time they reach the starting line.
One common way people try to lessen their chances of injury is to follow the 10% rule, which says not to increase your mileage or intensity by more than 10% each week. If one week consists of three three-mile runs plus a six-mile weekend run (15 miles total), I shouldn’t add more than one and a half miles to the next week’s schedule.
Scientists aren’t sure whether the 10% rule really works. In a Dutch study published last year, novice runners who abided by the 10% rule in a 13-week training program had just as many injures as runners in a traditional eight-week plan.
I’m not taking any chances. After looking at several half-marathon plans online, I selected a slightly modified version of Hal Higdon’s novice program, which never adds more than a mile a week.
After my breakthrough seven miler, my legs felt rubbery and tight, despite a post-run session of stretching and foam rolling. I knew I was going to be sore the next day. But if I stick to the plan, I should be injury free and in good shape for April 26.
Comments (8)
Thank you for stopping by my blog. You’re right, the Trenton sign is kind of weird. Not sure I ever understood it. I am really enjoying your blog too. It appears as if you are at a similar (if not identical) place in your training. I just ran my first 7 miler too. I’m ramping up after a series of injuries after my first marathon last year. But, I’m feeling much better. You’re officially added to the feed. Looking forward to enjoying the adventure.
Hey Amanda,
Are you still doing the Shamrock this weekend?
Just curious; you’ve not mentioned it.
Hi Leslie,
No, I’m not! I fell behind in my training and also discovered a half marathon in Brooklyn next month. Cheaper and less travel involved … so I signed up for that one instead. Best of luck in your race!
I’ve been training for the MORE 1/2 marathon in early April and am now recovering from a stress fracture! Any advice on how to get back into the game now that the pain is subsiding??
I have a question for anyone who wants to put in their 2 cents. I have been running for years, depending on the season, depends on how often, during the summer I able to run as much as I want, weather is good here, my body likes 6 miles and that is what I tend to do daily. Questions…anybody think it is bad to run everyday? I am so addicted to running it is hard to take a day off, I am wanting to run in a half marathon in Asheville in Sept and have been slowly increasing my mileage, to 8 miles a couple times a week… I guess it is a sign from the running gods telling me to back off cause after 8 miles I want my own death, between calf cramps and feeling like I dislodged 3 vital organs….other question being, how often should you run? And…what do you do instead of running when you have become so addicted to running? Ok…just a few questions. Oh….and has anyone done a 1/2 marathon without ever actually running 13.1 consecutive miles? Thanks!
Brooke, most training programs won’t ask you to run 13 miles before the half-marathon; however, 11 mi is normal. If you can run 11 mi, you’ll run 13. But if you die after 8, you’re not ready. First, buy best shoes out there you can find – don’t even think of saving money on this item, $80-100 is not much to pay for less injuries and real comfort… I underpronate slightly, so I got me Adidas Supernova Cushion 7 – the $90 is worth it (injuries are WAY more expensive than a pair of shoes). Second, do core exercises. Yes, you may hate them when doing them, but feeling fine during runs is soooo worth it. Finally, vary your terrain – some hills, some gravel, some treadmill, some asphalt, etc. This should help a lot. Have fun!!
Keep it clean. Eat clean, brown rice, black beans, green veggies, fresh fruit,egg whites, fish, drink protien shakes ect., and stay away from fried foods, overeating, ice cream, booze, and your body will thank you on race day.
I have set a 4-5 days schedule of workouts, eventually hoping to do a 5K as a starter some time in the fall. I am indoors on treadmill now doing 3.5-4.0 miles 3 or 4 times per week. Any suggestions