Preparing for the Northshore Half Marathon

The Ultimate Half Marathon Training Checklist: Preparing for the Northshore Half Marathon

Here at The Stride Shop, it's never too early to start training. In our area, one of the most iconic events happens every October in Mandeville, Louisiana: the Northshore Half Marathon.

If you’ve been wanting to run a half marathon or even a marathon, this is a great race to start with. Because this event takes place in October, the temperature is cooler than in the summer months. The route is also lined with many oak trees, providing plenty of shade on route.

For those who can safely run several miles, it won’t be too much of a challenge to build up to completing a half marathon. However, If you aren’t quite there yet- no worries! We have curated a perfect training plan that will help you build up the endurance needed to finish the race. 

Determine your best strategy

If you are able to run several miles safely, you should be able to build up to running this race! If you aren’t quite there yet, your optimal strategy may be to jog and/or walk these miles. Whichever strategy is best for you, aim to get 3 days of training in each week. Then plan for 1-2 days per week of moving your body for cross-training (cycling, yoga, swimming, strength training, etc.) to prevent injury. 

Don't forget to take care of your feet!

When training for an endurance event, your feet will need some attention. In addition to having a pair of running shoes that feels great, you should use socks that are sweat-wicking and fit well. Gently care for any calluses with a pumice stone and try using some toe spacers when you are barefoot around your home. Endurance runners use a lot of the musculature in the lower leg, so make sure you keep your calf muscles strong and massage your feet with a lacrosse ball.

Lastly, increase your running distance and start incorporating cross-training exercises if you haven't been doing them already. 

Introduce Speed Work

If you have already established a running routine, consider adding some faster-running sections. Start with 4-5 bursts of faster running (20-30 seconds) at the end of a light run. Walk or jog between each burst. If you have months or years of running faster efforts already, we love this workout as you build up to the race: After a dynamic warm-up and 10-minute easy jog: 

• Run 1-minute fast with a 1-minute walk/jog recovery, 2 minutes fast with a 2-minute walk/jog recovery, and 3 minutes fast with a 3-minute walk/jog recovery.
• Repeat this 2-3 times and finish with a 10-minute easy jog.

Pacing and Fueling

Our tip for these weeks is to do more than just run! If I told you there’s a pill that would reduce fatigue, improve efficiency, increase your maximal speed, and increase your explosiveness, you would probably take that pill right? Turns out it exists in the form of strength training! Now may not be the time to start heavy lifting, but there are definitely some exercises that can make you a more resilient runner while you train. Target the lateral hips, the quadriceps, and the calf complex.

Next, fuel up the tank! When we run, we burn energy. Make sure your body has the energy to burn! And - pace yourself! Don’t start too fast. Run slower than your target pace for the first few miles to conserve energy. Try to maintain your goal pace for miles 2-11, then push through to the finish. Fuel your body with a pre-run snack 60-90 minutes before running. Opt for simple carbohydrates to replenish glycogen stores (immediate fuel).

Some of our favorite options include toast, bananas, crackers, pretzels, honey packets, juice or half an English muffin with jelly. After the race, you need to replenish energy stores and hydration within 30 minutes for optimal recovery. Well-balanced snacks, including carbs and protein, such as toast with peanut butter, chocolate milk, or trail mix, are a great start!

Final Preparations

You need to do more than stretch for 30 seconds, slap your knees, and say you’re warm. The goal of the warm up is in the name... WARM the tissue! We do this by actively moving the body and not stretching in one position for 30 seconds. By warming the tissue, the muscle gets more oxygen (part of fueling), the tissue is more flexible, and the nervous system gets ready to run FOR something instead of FROM something! Give yourself 8-10 minutes before each run to generate some heat. Develop a warm-up routine to prepare your muscles and nervous system. Be sure to include dynamic exercises. Some examples include:

• A skips
• B skips
• Walking lunges
• Side lunges
• Heel raises
• Fast walking

Aim for 15-20 repetitions of each exercise followed by a 5-8 minute walk to get the blood moving.

Race Week: Rest and Hydrate 

This is the best advice we can give to improve your recovery from all the hard training you’ve been doing. Getting 7-8 hours of sleep is crucial in promoting tissue regeneration, keeping your immune system strong, increasing mental capacity, and reducing injury risk! Some tips for good sleep hygiene include going to bed and waking up on a schedule, minimizing screen time an hour before falling asleep, minimizing alcohol intake, not eating large meals late in the evening, and sleeping in a cold environment.

Running should be easy this week as you prepare for race day, but that doesn’t mean the work is done. Hydrating your body starts days before the race, not the morning of. Taking in 10-12 cups of water each day keeps the body well hydrated, which helps the body get rid of waste, regulates your temperature, lubricates the joints, and protects sensitive tissues.

Race Day: Enjoy the Experience

Before the race, empty the tank! Don’t find yourself in a situation where the starting gun is about to go off; you’ve put in weeks of training, have all the right gear, a family member waiting for you along the route, and are high on confidence, and then realize that you need to go to the bathroom. Give yourself time in the morning to let your body go through its normal process. If you wake up late and rush to the race, your body gets into fight or flight mode, which shuts down the digestive system until the least opportune time. Do yourself a favor, get up early, and ease up to the race so you won’t have to stop during the race!

By following this structured training plan, you'll be well-prepared to tackle this Half Marathon. Be sure to enjoy every moment of this iconic Northshore event. Happy running! If you need our help, you can always book an appointment here.