Training for a half marathon is simpler than it seems. Even the most comfortable of couch potatoes can make their way to the finish line after just a few months of proper training. Whether you’re looking to get in shape or want to support a local charity, running a half marathon a true accomplishment.

Much like any other workout program, the key is to pace yourself and start slow. The last thing you want to do is start off too hard and end up with a sports injury that will bring your training, and the chances of finishing of a half marathon, to an end. Be smart about your training regimen, your diet, and your pre-and-post workout stretching. In doing so, you’re sure to see results in your personal time and distance long before the event date.

In addition to the proper training techniques, keep in mind that running is an investment so you’ll need to stock up on some essentials. The proper running shoes and clothing can make or break your run. If you end up in the wrong shoes or clothing, it will have a dramatic effect on your final time. Be prepared to spend a little cash up front to see a huge payout in the end.

They say you are what you eat, well the same is true for runners. The quality of your run will be determined by what you put into your body.

Here are the foods you should avoid during training:

• White Flour
• Heavy Creams
• Trans Fat
• Fried Foods
• High-Fat Foods
• High Intakes of Sugar
• Empty Calories, Such as Potato Chips

These are some foods that you should eat daily:

• Fruits
• Vegetables
• High-Fiber Pastas and Breads
• Wheat and Whole Grain Pastas and Breads
• Oatmeal
• Granola
• Egg Whites
• Spinach and Field Greens
• Egg Whites
• Skinless Chicken Breasts

Choosing the right shoes for your personal needs can be a tricky task. With so many options out there, you could end up wandering the shoe aisle for hours. Go into the shopping prepared and save yourself time, energy, and a possible injury. Visit your local shoe specialty store and ask to speak with a staff member. Employees at these types of running stores tend to be runners. This gives them more insight to help you pick the best running shoe. They’ll determine what your stride looks like and how you land on your foot. This will help determine where you need the most support on your shoe. They say clothes make the man; well it can also make the runner. If you tend to sweat during your runs, purchase clothes have a wicking material. This will help keep your body cool and moisture off of your skin. Last but not least, invest in a good pair of running socks. Although more expensive than your average pair, they will last you three months longer. They also provide even more support thus lessening your chances of a knee or back injury. So you’re dressed and ready to hit the trails, now it’s time to choose the perfect training regimen so you can cross that finish line with pride.

Your training regimen will vary but they all tend to start the same way. Take it slow in the beginning by running three to four times a week. Try to run at least thirty to forty-five minutes for each time. Don’t worry too much about mileage versus time when you first begin, you goal should be more about distance and endurance. The first week you should expect to run about 3 miles at a time then progressively work up to about 22 to 23 miles. Don’t let those numbers scare you. You shouldn’t being hitting the higher mileage until about week 8 or 9. http://www.marathonrookie.com/half-marathon-training.html Along with hitting the streets, be prepared to do cross training. Cross training will help keep your muscles alert, strong, and flexible. Try different activities, including Yoga, Pilates, Spinning, and Swimming. Of each of those, swimming and yoga will be the most beneficial. Yoga will help alleviate soreness and muscle exhaustion. Swimming will help you build endurance and stamina. Do whatever it takes to keep training exciting and fun. You don’t want to burn out and get bored with the process halfway through. Try new trails, hills, and courses that you’ve never experienced. You’ll do a lot for your muscles while peaking your personal interest in the sport.

What you do when you’re not running is as important as the miles you log. Your diet and stretching program will help keep your body working flawlessly and your eyes on the prize. Throw out your no-carb diet books and start stocking up on pasta. You’ll need to load up on carbohydrates on the night before your longer runs. Also, be sure to keep plenty of vegetables, fruits, and fiber in your diet. Avoid high-sodium, high-fat foods as they will only dehydrate and bloat you. The last thing you want during a 15-mile run is to feel sluggish. http://www.runnersworld.com/article/0,7120,s6-238-244-258-6851-0,00.html Above all else, stretch. Stretch two to three times a day for at least twenty minutes. Your muscles need to stay flexible and warmed up to ward off painful injuries, including shin splints, knee injuries, and calf cramps. A great shin splint stretch needs nothing more than a tap of your toe. Tap your toe (as if impatiently waiting for a date) for thirty seconds on each foot. You’ll feel the burn after just a few seconds, but it is a good burn. Training for a half marathon is an exhausting, but rewarding, experience. Don’t give up. Remember the reasons you decided to start this training program and keep those reasons in the back of your head. Just remember that proper attire, nutrition, and stretching is the key to a successful half marathon.

http://www.youtube.com/watch?v=1QJ5wUHxGlw This video features a seminar that is put on for new runners who want to run a half marathon. Presented by Marni Renison, the video provides key information about getting started in a training program.

Paula Harkin, Race Director and Owner of Runwithpaula.com, hosts the seminar. She gives advice for facing road blocks along the way.