The amount of information out there about health and fitness is overwhelming. Some of it is contradicting so it can’t all be true. It’s difficult to sift through everything and know what to believe.

One reason myths may start, and stay around, is because everyone’s experience with exercise is different. What works for one person may not work for another. Or they might be partially true. However, there are also things you may hear that are flat out false and could be keeping you from hitting your goals or could even be dangerous.

Here are ten common statements that are either not completely true or are completely false!

1. Doing Crunches Will Get Rid of Belly Fat – FALSE

Unfortunately, this isn’t completely correct. Crunches, and other similar exercises that work your abdominal muscles, will strengthen those muscles but do not directly reduce fat. You can’t pick the specific area where you lose fat. In order to burn fat, you must create a calorie deficit (consume fewer calories than you burn). A good nutritional plan and exercise will help with that process and reduce overall fat.

For more tips on belly fat check out 5 Tips to Lose Belly Fat.

2.Running Hurts Your Knees – FALSE

As a runner, I’m thrilled to say that numerous studies have shown this is false. In fact, runners have shown to have lower rates of knee osteoarthritis than sedentary people. In one study, runners had lower rates of osteoarthritis and hip replacements than even other casual exercisers. The researchers cited the runners’ lower body mass index (BMI) as part of the reason. Being overweight is associated with chronic low-grade inflammation throughout the body and can negatively affect your joints.

Another reason running doesn’t hurt your knees, rather than breaking down your knee joints, running helps to keep them lubricated and stimulates your body to build new cartilage.

This isn’t to say that runners don’t get knee injuries. There is even a common one that is called runner’s knee. Most of the knee injuries in those who run are caused by overuse or a weakness or instability in another area, like the hip. If you run, make sure you are getting rest days, cross training and strength training to prevent any potential injuries.

3. If you aren’t sweating, your workout isn’t hard enough. – FALSE

This one is not necessarily true. Sweating is your body’s way of cooling itself off. Sweat is not an indicator of exertion or calorie burn. It is possible to get benefits from exercise without breaking a sweat. Of course though, you could be sweating and getting an awesome workout but you don’t have to be.  

4. No Pain, No Gain – FALSE

A common mistake made when returning to or starting an exercise routine is to do too much too soon. If returning to exercise after some time off, don’t go back to how hard you may have worked in the past. Ease back into your workouts. Even if you feel ok in the moment, you will probably feel soreness in the next day or two.   If you feel pain during your workout you should stop. Discomfort is ok, true pain is not.

Any physical activity has benefits. Don’t think that lower intensity exercise like brisk walking or yoga doesn’t “count” because it doesn’t cause pain, sweating or soreness. Fitness doesn’t have to be painful or extreme to be beneficial.

5. If you don’t feel sore after your workout, you didn’t train hard enough. – FALSE

Along the same lines of no pain, no gain – this one is also not true. While you can expect to feel some soreness a day or two after working out after starting a new workout, or returning to exercise after some time off, it shouldn’t be severe and it does not mean you didn’t get the benefits of the workout if you don’t feel sore.

6. Sports Drinks are The Best Way to Refuel After Exercise – FALSE

Sports drinks like Gatorade are typically seen at sporting events. I’ve worked with clients who thought they needed to drink one during and after any workout.   Gatorade, and other brands of sports drinks, can be useful in certain situations. They contain electrolytes which are the micro-nutrients; sodium, potassium, chloride, calcium, magnesium, and phosphorous that can be lost when you are dehydrated. However, these drinks also contain a lot of sugar or artificial sweeteners along with excess calories, artificial colors and additives in some cases. None of which are that great for you and they can undermine your health goals.

After exercising, it is important to replenish your carbohydrate, protein and electrolytes. However, if you are working out for less than 60 minutes, water and your usual balanced meals will do the trick. It is unlikely that most individuals' electrolyte levels are low. If you do work out intensely for over an hour, there are better and more natural ways to refuel and rehydrate than sports drinks. Here are a few ideas:

• Pickle Juice
• Fruits (watermelon and bananas are popular after exercise)
• Sauerkraut
• Water with Honey and Lemon

7. Lifting Weights Gives You Big Bulky Muscles – Not Necessarily

There is a meme going around that says something like; not lifting weights because you think you’ll get bulky is like not driving a car because you think you’ll become a NASCAR driver. It’s not easy to get big muscles, especially for women due to less testosterone. To build large muscles requires a certain type of weight lifting and nutrition plan. It typically won’t happen unless you are really trying to bulk up.

Don’t let the fear of bigger muscles scare you away from weight training. Just a few of the things lifting will do is help to build lean muscle mass, boost your metabolism and decrease your risk of osteoporosis.

8. Fasted Cardio Is Best for Weight Loss – FALSE

There are some studies that suggest that working out on an empty stomach causes your body to dig into its fat reserves for energy. However, if you notice a decrease in your workout due to lack of energy, it probably will negate any potential benefits.  

Without fuel in your tank, your energy levels will be down which can inhibit performance. Some who have low blood sugar from not having recently eaten, might even experience light-headedness or dizziness if working out in a fasted state. It’s important to know your body and how you perform best.  

If you are able to power through a solid workout before breakfast, go for it. However, if you are just slogging through because you have no energy, it may be better to have a light snack before your workout or a complete meal an hour or two prior.

9. Muscle Turns to Fat if You Stop Working Out – FALSE

This is a common belief because usually when someone stops exercising they lose muscle and their diet may cause them to gain fat at the same time. The muscle isn’t turning into fat, these are two totally different tissue systems with different functions. They just happen to be occurring at the same time. Muscle and fat do not convert to one another, they simply change in most cases simultaneously.

10. You Should Stretch Before Your Workout – FALSE

Before your workout, it is important to warm up your muscles.  Research now shows that static stretches (where you extend a muscle to the end of its range of motion and hold) should only be done after you complete your activity.  To warm up, you should do dynamic stretches (continuous movement where the muscle goes through the full range of motion).  After a workout, static stretches help to lengthen muscle and improve flexibility. 

When it comes to fitness, there is no one size fits all prescription for everyone. Don’t believe everything you hear or read. Do your research, consult with experts to see what is true and find what may be right for you.

**This post is a part of our beginner's guide to fitness series.  To see all blogs in the series click here. 

Losing weight is always a popular topic. Magazine articles, social media and TV programs are always claiming they have the best way to lose weight or the newest diet fad. We are bombarded by before and after pictures and messaging about workouts and how to eat. Yet, with all of this information out there, The CDC reports that the prevalence of obesity in America in 2017-2018 was 42.4%. That means that, using the CDC data and measurement, almost half of Americans are considered obese (a Body Mass Index or BMI of 30.0 or higher)!

So why are so many people still overweight when losing weight seems to be all we can talk about? Maybe it is because the sheer volume of information about health and wellness is overwhelming and confusing so it isn’t helping.

Or it could be because of the fact that a lot of the information out there is about fad diets or weight loss programs that promise quick and easy weight loss. Unfortunately, there is no quick and easy way to lose weight and keep it off in a healthy way. For successful, long-term weight loss, lifestyle changes and healthy habits must be made permanently.

At the very basic level, to lose weight you need to create a calorie deficit. That is, to burn more calories than you are taking in. This can be done with eating healthfully, and being mindful of your calorie intake, along with increased physical activity. Of course, there are many things that can complicate that simple (but not easy to do) equation like medications or certain medical conditions. Plus, it is challenging to implement an effective and sustainable weight-loss plan. While not easy to do, it is possible to lose weight by making some lifestyle changes.  

Nutrition – There is a popular phrase, “You can’t out exercise a bad diet”. It is possible to lose weight just by changing how you eat and drink. It is less likely you will lose weight by exercise alone without any nutritional changes. If the number of calories consumed each day still exceeds the amount burned, you will still gain weight despite exercising. It is important to have an idea of how many calories you are consuming.

Some individuals find it helpful to track their calorie intake using an app like My Fitness Pal. As a trainer, I recommend to track for at least a week to get an idea of the calories that are in your typical diet and so you can compare that to how many you need each day.

Most of us overestimate how many calories we burn and underestimate how many we take in.  Also, we may not realize how many calories are in what we are eating and drinking until we really take a look. Tracking this information even for just a short time helps to put it into perspective, and to learn about the choices that are best for us.

How much you eat matters, but what you eat is also important. Limit or avoid highly processed foods. Research has shown that reducing sugars and refined carbohydrates (like white bread, white pasta and most highly processed food) helps to lower your insulin levels and reduce hunger. Whole grains will keep you more full for longer and provide more of a nutritional benefit. Focus on eating lean proteins, vegetables, complex carbohydrates (carbs) and fruit.

Drink lots of water and skip the alcohol, soda and juice. Alcoholic beverages contain more calories than you think. Plus they lower inhibitions, which can result in consuming more food. Sodas and juices also contain a lot of calories that don’t provide a feeling of fullness. Like refined carbs, they also can create a blood sugar spike which causes more hunger just a short time later. Sticking with water, unsweetened tea or black coffee will ensure you aren’t drinking all of your calories and is better for your health.

Sleep – Adequate sleep is beneficial for many reasons and your weight is one of them. Many studies show that when tired, people reach for more food and less healthy food. The neurotransmitters that control hunger and fullness cues don’t work like they should without enough rest. Too little sleep also triggers a spike in cortisol, the stress hormone, which signals to your body to conserve energy (i.e. hold on to fat). Many studies have shown that sleep deprivation commonly leads to metabolic dysregulation which may contribute to weight gain, obesity and type 2 diabetes. Most adults need 7-9 hours of sleep each night.

Exercise – I already mentioned how important nutrition is for weight loss and maintaining a healthy weight. As well as how just exercising without considering the calories you are consuming usually won’t result in losing fat. So where does exercising fit in? Exercising helps you to affect the calorie deficit equation by burning more calories than you would at rest.

Resistance training with weights is important for building and maintaining muscle and bone mass. The more muscle you have, the higher your metabolic rate overall. That means you will burn more calories all the time with more muscle! Also, you will continue to burn calories after a strength training session. With steady state cardio (think a walk, leisurely bike ride, or a jog), your calorie burn ends with the exercise. This afterburn created by weight training is due to your body repairing the microscopic muscle tears that happen when you challenge your muscles with weights. These tears will repair and that is how your muscles get stronger.

Any extra movement counts and helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

Both weight training and cardio exercise are important for your overall health. Either combine your cardio and strength training in intervals or complete your strength training then get your cardio in or even do them on different days. Choosing the type of workouts you do depends on your fitness level and which you like doing. The exercise that will burn the most calories is the one that you will do on a consistent basis! Most importantly, make physical activity a part of your lifestyle for your health, not only to burn calories. So even if you are working towards burning fat and reducing inches around your waistline, remember that exercise is so much more than just something to help with weight loss. Regular exercise helps to regulate your blood sugar and hormones, maintain a healthy blood pressure, strengthen your bones and muscles, increases the growth of new brain cells and decreases your risks of illnesses from heart disease, high cholesterol, diabetes, depression and more.

Set Realistic Goals – In general, it is best to shoot for losing 1 to 2 pounds a week. To do so, you need to burn around 500 - 1000 calories more than you consume each day, through lower calorie consumption and physical activity. When setting goals, make sure they are SMART -specific, measurable, attainable, relevant and time bound. For example, instead of saying your goal is to lose 50 pounds, break that down.

A goal to lose 5 pounds per month is specific, measurable, most likely attainable (depending on the individual), relevant and time bound. Smaller goals within that bigger goal may also be helpful. For instance, a goal to exercise 3 times this week. These smaller goals can be helpful to create new habits, which are key to weight loss and keeping it off.

Remember that maintaining a healthy body is a lifestyle. It’s not enough to eat less and exercise for only a few weeks if you want long-term, successful weight management. Assess any challenges that may have prevented you from creating healthier habits in the past in order to create strategies to gradually change them and learn how to deal with them. There will always be setbacks, the road to weight loss isn’t a straight one. Start fresh after any bumps in the road. Remember you are planning on changing your lifestyle and that won’t happen in a day or all at once. Progress not perfection!

Want a partner in your weight loss journey or don’t know where to start? Schedule a complimentary fitness assessment with a LivRite Personal Trainer to discuss how they can put a plan together for you and work with you to reach your goals! 

**This post is a part of our beginner's guide to fitness series.  To see all blogs in the series click here. 

What if I told you there was a way to reduce the risk of injury, minimize muscle soreness, boost performance and improve the results from your workouts? Would you do it? The secret is to focus on your post-exercise recovery. Exercise is physical stress imposed on the body that in turn changes your body. The positive changes occur when your body is repairing itself after the stress of your workout. This time after your workout, when your muscle tissue is repairing itself, is when you get stronger and build endurance.

Exercise or any other physical work cases fluid loss, muscle damage, and the depletion of energy stores (muscle glycogen). Without proper recovery time, the repair process where the microscopic muscle tears created during a workout will not heal into stronger muscles. A muscle needs to rest anywhere from 24-48 hours to repair and rebuild or it may simply lead to tissue breakdown instead of building. Muscle damage also impacts the amount of force that is able to be exerted until repair is complete. The muscle damage not only impacts muscle building and strengthening results from your workout, it also impairs the ability to transport blood glucose (used as energy) into the muscle cell, which means not as much glycogen is replenished and less energy and force is available meaning you have less energy for your next exercise session. Recovery allows the body to repair damaged tissues, replenish energy stores and prevent overtraining. Overtraining can occur when the body isn’t able to recover. Signs of overtraining can include decreased sports performance, depression, increased risk of injury and disrupted sleep.

How do we recover? Stretching, sleep, refueling and rest are four aspects of post-exercise recovery and all important parts of a good workout program.

Stretch Adding stretches to your warm up and cool down help to prevent injury, increase flexibility, decrease potential post-workout soreness and can improve performance. Be aware there are different types of stretching. Starting your workout with dynamic exercises or stretches (stretches with movement) is best and then cool down with static stretching (holding a stretch). Optimal recovery for the myofascial network (the connective tissues covering or binding your muscles) should also include techniques for improving tissue extensibility (the ability of separate layers of muscle tissue to slide across one another). Myofascial release is a good way to do that and can be done using foam rollers or a massage from a professional therapist. Read more about stretching and foam rolling on the blog here.

There are other healing modalities like cryotherapy and heat treatments that could be added to your recovery plan. Cryotherapy is the use of extreme cold air to help increase blood flow to help repair tissue faster and reduce inflammation. An ice bath is another way to use cold to help recovery. The heat in a sauna or whirlpool can help with post-exercise tissue recovery because the heat increases the body’s circulation, which removes metabolic waste products such as hydrogen ions, while carrying oxygen and other nutrients necessary to muscle tissues. This will help to reduce any potential soreness as well as helping your muscle tissue repair and rebuild.

Sleep   How does sleep affect your performance and recovery? Sleeping is one of the most efficient means of allowing your body to recovery from one day’s workout and to properly prepare for the next exercise session. Ensuring you are getting an adequate amount (between seven and nine hours a night) as well as getting good quality sleep are equally important. Our bodies repair, regenerate and grow muscle tissue during stage 3 of non-rapid eye movement sleep. Insufficient sleep could result in higher levels of catabolic hormones like cortisol. Too much cortisol can potential inhibit muscle growth and affect your energy levels. Being overly tired could cause a missed workout or an injury during exercise. Lack of sleep also impacts cognitive performance which could result in reduced reflex times or poor form, each of which could cause an injury. Plus, getting enough sleep supports your immune system, which in turn reduces the risk of becoming sick and missing a workout.

Refuel Refueling properly after exercise replenishes your energy stores and can assist the tissue repair process. A post-workout snack with a proper ratio of carbohydrates (carb) to protein can help with both of those things. Carbs are digested and then replenish your energy stores and protein helps to rebuild your muscles. Research has suggested having something within 30-45 minutes after a workout with a 3:1 ration of carbs to protein works best to help recovery. A popular example is a banana (healthy carb) with a little bit of peanut butter (protein). But balance is key here, eat too much more than what your body needs and it will be stored as fat.

Don’t forget water! Rehydrating is number one when it comes to refueling. You lose a lot of fluid during exercise and replacing it is important. Water supports every metabolic function and nutrient transfer in the body. It is important to stay hydrated for many reasons, one being to assist in the muscle rebuilding process as well as to help any potential muscle soreness. Muscle soreness occurs from lactic acid build up in a muscle. Drinking adequate amounts of water is one way to help to rid some of that build up.

Rest Rest days are part of any smart workout plan. It is possible to workout everyday if you have a good plan that varies the intensity and type of workout done each day, making some of the days active rest days. An example of an active rest day would be a yoga class or a walk. If you are training a specific muscle group, give it at least a day to repair and rebuild before using resistance training with that muscle again. This is where a weight training plan might split the muscle groups up so that you are training one or several of the muscle groups on one day then different muscles groups the next, which allows those worked on day one rest the next day while training others. High intensity exercise should not be done every day. Most studies recommend high intensity training just two to three times a week on non-consecutive days.  A personal trainer can put together a workout plan personalized for you, your fitness level and type of workout you enjoy and that includes the proper amount of complete rest and active rest. Excessive exercise, heavy weight training every day, or a lack of rest days will limit your fitness gains from exercise and potentially lead to overtraining and injury.

Any form of stress (from life or exercise) takes a toll on us both mentally and physically. The body can only take so much, so it is vital to give yourself a break every now and then. By neglecting rest days, you may increase your risk for injury, decrease your level of performance and not see as much progress.

Post-workout recovery is not a one-step process or just one thing to do. It’s basically everything you are doing when you are not working out. The basics of a good post-workout recovery include having a workout plan with at least one rest day a week, completing a warm up and cool down including some stretching with each workout, getting enough sleep, staying hydrated and eating a balanced diet. Pay attention to these things and you’ll enjoy more results from your workouts.  

**This post is a part of our beginner's guide to fitness series.  To see all blogs in the series click here. 

I think everyone is aware that exercise is good for us and we should be doing it. It’s well known that physical activity has many benefits, like a reduced risk of death from heart disease, heart-related events, high blood pressure and type 2 diabetes. It also can improve our mood and brain health, increase our energy, and boost our immune system just to name a few.

So if it can potentially improve our health, lengthen our life and make us feel good, everyone includes exercise in their schedule right? Nope. According to data provided in 2018 by the CDC, only 23.2% of adults in The United States aged 18 or older met the physical activities guidelines for both aerobic and muscle strengthening activity. Only 23.2%!

“To enjoy the glow of good health, you must exercise.” – Gene Tunney

The CDC Physical Activity Guidelines recommend adults 18 and older aim for 150 to 300 minutes of moderate exercise (brisk walking for example) or 75 to 150 minutes of vigorous (running for example) exercise each week. They also recommend adults have at least two sessions of resistance muscle building exercises and that older adults should incorporate balance enhancing exercises as well.

150 minutes sounds overwhelming at first but it breaks down to 30 minutes five days a week. Or it can be broken down into smaller bouts of exercise like a 10 minute walk three times a day five days a week.

Many people want to exercise (or know they should) but don’t. Then there are those who are faithful to a workout routine and exercise consistently. How did they get to that point? How do you make working out a habit? How do you get exercise to be a regular part of your life?

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun

Thanks to the CDC statistic, and a quick poll among our friends and family, we can see that knowing how and why to exercise are not enough to get individuals to workout regularly. Making exercise a habit requires more. You need the right mindset and a smart approach. Your approach should be specific to you. What makes one person keep physical activity in their day to day life won’t work for another. The following ideas can help you find what works for you to becoming a regular exerciser.

1. Start Small and Build Momentum

Going from little to no physical activity to meeting or exceeding the CDC guidelines each week sounds great, but is actually pretty ambitious. It’s better to start with small goals each week and increase your activity slowly. You will be more likely to stick with it and less likely to quit or get injured. For example, start with a goal of exercising for 30 minutes twice a week and slowly increase your time from that point.

2. Put It On Your Calendar

Just like you would schedule a meeting for work or a doctor’s appointment, schedule your time to exercise. Treat it the same way, just like you wouldn’t cancel a meeting or appointment, don’t cancel your time to work out. It is just as important!

Another great way to stay on track is to sign up for group exercise classes ahead of time. That way it puts the class on your schedule plus you will be less likely to cancel knowing that the club is saving your spot in that class because you signed up.   (This is especially important to do with the current capacity restrictions in most group classes due to the COVID-19 Pandemic.)

3. Keep Your Workout Gear Handy

Put your workout clothes in a bag that’s ready to take with you to work so you hit the gym right after. Or set your walking or running shoes in front of the door and your clothes in the bathroom so you see them right when you wake up. I’ve even heard of people sleeping in their workout clothes so they can just roll out of bed in the morning and get their workout done.

4. Make it Convenient

If you want to do something more, make it easier to do. Do you pass a gym or walking path on your way home from work? Then it is more convenient to stop there and exercise rather than something across town and out of the way.

Look for opportunities in your daily routine to switch a usually sedentary time to an active time. For example, do you usually talk on the phone while sitting on the couch or at your desk? Get up and walk and talk!

5. Find The Workout That is Right For You

There are so many ways to be physically active. Take the time to experiment with different modes of exercise to find what you like to do. It is more likely you will stick with something you don’t always dread! Typically we think of walking, running or lifting weights in a gym as what has to be done to workout. Those are all great, but if those don’t appeal to you, there are many other ways to exercise. Maybe a dance class, horseback riding, roller blading, swimming or hiking are more your thing. Start taking tennis lessons or take up another new sport or get back to one you haven’t done in a while. Think outside of the box for the way that will encourage you to keep movement on your schedule.

6. Throw Out The All Or Nothing Mentality

Something is better than nothing.  Even if you have found the workout you usually do enjoy, there are still going to be days when you just don’t feel like doing it. Expect those days and be ready for them. You may have originally planned for a thirty minute run but it turns into a ten minute walk instead. That is ok. You got movement in and you will be ready to go for your next workout. Sometimes you have to just have to do it anyway. There will also be days when life gets in the way and a workout just doesn’t happen. No matter how many workouts you missed, all is not lost, get right back to it the next day.

7. Make it Social & Find Accountability

Instead of lunch or dinner with friends, go for a walk and talk or go to a fitness class together. They will help keep you accountable and it will be more fun.

Heard of a Zoom happy hour? Have a Zoom dance party. You can catch up while dancing together virtually. There are many other ways to be social while being active; including running clubs, group fitness classes or sports teams.

Having a personal trainer is another great way to create accountability and to learn how to plan your workouts safely. Knowing you have paid for a trainer to plan a workout specific for you and for their time, can help you keep your workouts in your schedule.

8. Monitor Your Progress

“We manage what we monitor.” Keep a record of your workouts and progress. Research has shown that keeping track of steps does make individuals more physically active. For some this may not be enough and would benefit from sharing their daily step count with friends or a trainer for accountability and fun competition. Tracking the amount of the weights used in your workouts or time of your mile are other ideas of things to monitor so that you can see your progress. It will hold you accountable and   as you look back and see that you are getting stronger and fitter, you will be more motivated to keep going with your workout routine.

Physical activity, honoring your body and taking care of your health should be a lifestyle, not a temporary event. Knowing why you are making and keeping this habit will help when motivation wanes. Find what works for you and your schedule to make exercise a consistent part of your life.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. 

– 1 Corinthians 6:19-20

**This post is a part of our beginner's guide to fitness series.  To see all blogs in the series click here. 

The OneAmerica 500 Festival Mini-Marathon, the half marathon race that occurs in Indianapolis each May as part of the Indy 500 Festival, is a popular first half marathon for new runners. It is a large race, one of the largest half marathons in the country. Each year 30,000+ runners, walkers and wheelchair racers travel the 13.1 mile course through downtown including a lap on the track at the Indianapolis Motor Speedway! Because of the size and the location, this is a really exciting race to make your first. Crowds, music and bands line the streets cheering you on as you run or walk. There are water stops periodically as you go providing ample refreshment throughout the race and medical support available if you should need it (which hopefully you won’t!). The post-race party is always great as well. Live music, food and massages in Military Park make for a great spot to reunite with friends and family who also ran, walked or were there to cheer you on.

The in person race was canceled in 2020 due to the pandemic, but the option was given to run it virtually on your own 13.1 mile course. Whatever the 2021 race ends up looking like, you can get motivated and start training for the May 8, 2021 race now! If you need more time, you can plan to run the Monumental Half Marathon. This is another great race in downtown Indianapolis. The Monumental offers a full marathon, a half marathon and a 5k. It is planned for November 6, 2021.

Whether you are a seasoned runner but haven’t run a race or if you are a brand new runner, here are some tips to prepare for a half marathon.

1. Find The Right Shoes – Running is a great sport in that the only real equipment you need are shoes. But the right shoes, and shoes in good shape, are really important. I highly suggest going to a running store to get your first pair of running shoes. The Runners Forum in Fishers is a great option.  The store’s trained associates will watch you run to see what type of shoes will be best for you. For example, someone who over pronates will most likely get injuries if they run in neutral shoes. They would need a shoe with some stability.

After you find the shoes that work best for you, they need to be replaced more often than you would think and it might be difficult at first to tell when to get a new pair. It’s usually the cushioning and support built inside the shoe that breaks down first, something that you can’t see. Some studies have suggested shoes last about 600 miles. However, other studies have contradicted that and stated running shoes have a much longer lifespan. What we do know for sure is that if your shoes are worn out, you will probably start to have some aches and pains that could progress into an injury. How long shoes will last varies by shoe and by individual based on your usage and body mechanics. It’s best to go with how the shoes feel. Do they no longer feel comfortable? No longer supportive? It’s time to get a new pair.

Other studies have shown that rotating between two different pairs of running shoes can be beneficial to preventing running related injuries. Changing your shoes, the type of terrain where you run and running at different paces are all good ways to prevent overuse injuries that may come with running.

2. Training Plan – Second to having the right shoes is having a training plan. It is really important to build up to 13.1 miles in a safe way to avoid injury. A training plan for a half marathon typically starts 10-12 weeks before the race date. Those plans assume that you’ve already built a weekly mileage base of at least 15-20 miles. Your longest run should be at least 5 miles. Someone who is brand new to running should start earlier than the 10-12 weeks prior to the race building a base (a number of miles run each week that increases no more than 10% each week). Look for a training plan for your fitness/running level and your schedule.

There are many apps that will provide training plans for any length of race, including for those who have never run before like the popular Couch to 5k app. Many of the apps will provide coaching to you while you are running which might be helpful.

Running books are also a great resource for information and training plans. I especially enjoyed Run Forever by Amby Burfoot. He has training plans in the book as well as on his website.

The 500 Festival Miler Series is the training series provided as part of the Mini-Marathon (for a separate fee). In 2021 this series is virtual instead of the in person races downtown, but it provides you with a timeframe to run a 3 mile run, a 6 mile run and a 10 mile run at the right dates prior to the May 8^th Mini-Marathon. It is a great way to stay on track with your training plan.

3. Different Type of Runs – Your training plan should include the days of the week you run and for what number of miles, as well as the type of run you are to complete. Varying the type of run you do will help prevent injuries and help you improve as a runner. Generally, each week you will do a long run (your longest run of the week), an “easy” run (a shorter and slower run after your long run), a tempo run (a run with a warm up mile, a few miles just under your race pace and a cool down mile) along with a steady pace run for the designated number of miles.

4. Cross Training – Another important part of your training plan are cross training days. Resistance training, cycling, yoga and swimming are all great examples of things to do on your non-running days to help prevent injury and to help your running form and endurance.

5. Find a Training Group or Training Partner – Training in a group or pair can make a big difference in how successful you are with your training. When you know you’ll be missed, you will be more likely to stick with your workouts. Also, having the encouragement and support of others going through the same training can be what pulls you through a tough run or get you out there to train when motivation wanes.

6. Stretch – Don’t forget to stretch after your run! This is important all the time, but especially as you push your body with longer miles during your training. Search for a good post run stretch routine from a reputable source or ask a coach or trainer.

7. Do a 5k First – If you haven’t run any races at all, it might be helpful to run a 5k prior to jumping into a half marathon. When I started running, I did not know anything about races. Before moving on to a half marathon, I ran the 5k (3.1 miles) that is part of the Mini-Marathon. It starts at the same place and runs through part of the mini course. It felt less intimidating to me to do a shorter run for my first race. It helped me determine what gear worked best for me and what to expect before and during a race. I ran the 5k and then the half marathon the following year.

8. Experiment to See What Works for You and Do The Same Thing on Race Day – This advice is applicable to races of any length. It takes some trial and error to determine what fuel before and during a run works best for your body. Once you find something that works, stick with it and do not try something new on the day of your race!

9. Have Fun – Above all, have fun and celebrate your achievements along the way. There are many, many moments during training where it will be challenging and not feel very fun. However, if you stick with your training and stay dedicated to your goal, you will get such a sense of accomplishment at the finish line. Running can be a metaphor for life in many ways. It teaches you that you can do hard things! Put in the work, while having fun along the way, will get you to your goal whether it is in running or in life.  

This post is the second in my Beginner’s Guide series – if you want to learn more about strength training, check out Strength Training for Beginners.