5 Things an Elite Running Coach Wants You to Know Before Your First Half – Runner’s World
5 Things an Elite Running Coach Wants You to Know Before Your First Half Runner’s World
Kevin Hanson knows a thing or two about half marathons. The Hansons-Brooks Original Distance Project coach has completed approximately 30 himself, and …
Kevin Hanson knows a thing or two about half marathons. The Hansons-Brooks Original Distance Project coach has completed approximately 30 himself, and has helped hundreds of other athletes—from never-before runners to Olympians—achieve their long distance goals.
He also owns four Detroit-area running shops where he’s spent nearly 30 years perfecting recovery advice, nutrition input, gear guidance, and more for scores of loyal runner customers. If you’re looking to join Club 13.1, Hanson is pretty much your go-to guy.
Which is why we’re bringing you his time-tested tips. Read on and get ready to run your first, fastest, and most fun half.
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It all starts with a goal
Before you take a step, set a goal, says Hanson. Something specific, feasible, and something you’ll be proud of—whether that’s finishing with a smile, following a certain pacing strategy, or besting a predetermined time. This will help you stay motivated and also allow you to customize your training plan.
“The most important thing is to set realistic expectations you know you can stick with,” says Hanson. Runners often try to do too much too soon, he explains, resulting in burnout and injury. If you’re brand new to it, don’t expect to start out training six days a week.
Finishing a half means playing the long game. You won’t see results overnight, but by ramping up slowly and putting in consistent work over 12 to 16 weeks, you’ll get there.
“Physiologically, our bodies don’t gain benefits from something until we’ve been doing it for 10 days,” Hanson explains. This is why many folks quit training within the first week—their perceived hard work produces only stiff, sore, tired bodies. To counteract the initial discouragement, Hanson advises runners to stick with a new training plan for 10 days, and then reevaluate and readjust.
In fact, the entire first month of training should only be about building consistency and getting comfortable with easy effort runs, says Hanson. Once you feel comfortable with your mileage, you can try to run a 5K or 10K for time or incorporate more challenging workouts. But everything starts with that specific, attainable goal.
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The right shoe is everything
Ultralight sneakers were fine for your first 5K, but longer distance training calls for a shoe that’s both insanely comfortable and incredibly durable.
Hanson’s recommendation: The Brooks Glycerin 17. “Some shoes feel awesome, but you run and there’s no stability,” he says. The Glycerin, on the other hand, feels like “running with pillows on your feet” according to one RW tester, and actually holds up, according to Hanson.
“The Glycerin is the first and only shoe I’ve seen that has high-end cushioning and maintains 100 percent stability. It’s unbelievable in that category,” he says. And that’s from a guy with 40+ years in the sport.
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The body gains strength through rest
Once you’ve gotten into the flow of training, it can be tempting to tack on more miles or even additional runs. This extra credit may feel good in the moment, but it could actually derail your long-term goals.
Hanson explains it this way: With every run, “you’re tearing your body down,” he says. “Your body doesn’t gain strength just from the teardown part—it gains strength by resting. You have to have both to improve.”
He suggests half-marathoners take at least one full rest day every week—no running, cross-training, or otherwise exercising. Additionally, you should never do hard runs on consecutive days. On those hard run days, make sure to take adequate time to properly cool down after the workout.
Lastly, don’t neglect your sleep. Though you should always strive for quality shut-eye, it’s especially important during rigorous training. “If you’re able to get an extra 30 minutes of sleep, you’ll see a difference [in your running that day],” Hanson says.
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Fueling is key — but shouldn’t be complicated
When you’re exercising regularly, you often wake up with a caloric deficit, explains Hanson. This means you should always eat something before your run; otherwise you might bonk midway through. It needn’t be a massive meal—a banana, bagel, bar, or other easy-to-digest snack will do the trick.
Post-run recovery is equally (if not more) important. Eat as soon as possible after your run, ideally within 20 to 30 minutes, advises Hanson. This helps your muscles properly refuel and rebuild in time for your next workout. If your run isn’t going to end at home, be sure to pack snacks like protein bars or fruits to eat on the go. “Don’t miss your window of opportunity for recovery,” says Hanson. Your legs will thank you tomorrow.
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You’re running for race day, not for today
Whether you’re a newbie or Kevin Hanson, you’ll have days when you just don’t feel like running. Instead of letting these negative feelings derail you, acknowledge them and then remind yourself of your goal. Tell yourself, “I’m not running today to feel better right now; I’m running today to feel better on race day,” says Hanson.
To take it a step further, Hanson suggests writing your goal on a sticky note and placing it in a visible spot, like on the bathroom mirror, the top of the coffee maker, or your steering wheel.
When race day finally arrives, take a moment to celebrate the fact that you’ve made it that far. Revel in the knowledge that thanks to all of your hard work, you can focus on simply running fast—and having fun.
Contributing Writer Jenny is a Boulder, Colorado-based health and fitness journalist.