Many people ask if I run in the winter and are surprised that I run in the winter just as much as in the summer. In all my years of running outside in the winter I have only fallen once jumping over a pile of snow and landed wrong and sprained an ankle. I don’t think I have ever fallen on the ice, You just learn to run on it. This builds good balance as you age.
1. Think about your breathing and running form, professionals think about form, beginners try to think about other things. Have you ever seen olympic runners with headsets listening to music?
2. Keep your head up and look straight ahead, don't hunch over. Breathe slow and controlled. Rapid breathing causes chest pains.
3. Keep your arms down low and keep your fists comfortable not clenched.
4. Drink a glass or two of water an hour or so before the race.
5. Eat right before the race. Allow at least 2 hours for food to digest.
Train For A Half Marathon (13.1 Miles)
Here is the ideal half marathon training schedule. You will need to run at least 10 miles once a week for at least a few months before the event. An ideal schedule would be to run 7 miles Tuesday and Thursday and 5 miles on Monday, Wednesday and Friday. On Sunday go for a nice long run of 10 to 13 miles.
Write down approximately what you think your daily mileage is right now. Total this up to get your weekly mileage. To stay injury free you should not increase this total more than 10 per-cent a week.