Half Marathon Training

Winter Half Marathon Group Program

Starts November 5, 2012.  Deadline to Register is November 2nd.

Take your training to the next level with Hot Bird Running’s Winter Half Marathon Group Program. In this program, you receive a 12-week personalized training program, coached Saturday sessions in Brooklyn Bridge Park and real-time coaching instruction PLUS a team of other runners training alongside you. This plan will get you to your goals and keep you feeling fit, healthy and motivated all winter long. Training can be designed for the NYRR Manhattan Half Marathon (exact date TBD) or a different half this winter.

What You Get:

  • Professional coaching to develop correct running form, endurance and speed.
  • In-person coached workouts with the team, led by an experienced, certified running coach.
  • A friendly, non-competitive environment.
  • Q&A sessions with the coaches once a week.
  • Weekly email communication with the coaches.

Program Details:

  • Coached 1-hour group workouts on Saturdays at 9:15 in Brooklyn Bridge Park from 11/3/12- 1/19/12, except Nov 24, Dec 15, Dec 29 
  • Personalized 12-week training plan beginning the week of October 29th. Training is based on your goals and fitness level. Includes running specific workouts, strength training and cross training; race strategy and recovery information; and training feedback and modifications.
  • Mid-week online chats with coaches.
  • Cost: $350 for entire program.  All purchases are final.
  • Must run a minimum of 3+ times per week or 10 miles total each week. All paces welcome.

Register/Pay Online:  Pay online using the payment button below (then fill out our New Client Registration Form) or contact us via our Contact page, phone number: 646.535.0307 or email: info@hotbirdrunning.com to get started or for additional information.   

We will email you within 24 hours if you purchase online, or contact us either through our contact form on our website or our contact information.  Register no later than October 25th

Long Run Essentials: A Runner's Checklist

Long runs aren't your typical "head out the door and run" activity.  Unlike shorter distance runs, any run lasting over 90 minutes should include a certain amount of advance planning, taking into careful consideration things like safety precautions, nutritional and hydration needs, weather conditions and transportation needs.  To avoid disaster during a long run, here are our top things you should know before you go. 

KNOW . . .

1. YOUR ROUTE. This sets you up for everything else mentioned below, plus it prevents you from running longer than you should which can be costly if you are in the middle of specific race training  We're not saying that you need to know each and every turn, but you should have a general idea where you are running based on how far or long you plan to run that day.

2. WHERE YOUR WATER IS.  Does your route include drinking fountains? Or do you plan to buy water at various points along the way (in the middle and towards the end)? Or will you need to bring your own water or drop off water along your route before you begin? Don't forget to bring cash with you if you don't have free water throughout the entire run. 

3. THE WEATHER CONDITIONS. Check the weather forecast and consider changing conditions halfway through your run.  If the forecast calls for thunder and lightening halfway through your run, consider a less exposed route towards the end of your run.  Considering the weather is also important in deciding what to wear especially in regions prone to extreme heat and humidity or cold conditions.  For example: humidity plus cotton t-shirts or the wrong shorts during a long run = chaffing!

4. YOUR BAILOUT PLAN. It is essential to not only listen to your body if it's telling you that your long run isn't going to happen that day, but to be able to bail out of your run before it's too late.  In case you need to bail out early, bring extra cash and metrocard for unexpected transportation costs even when routed to start and finish near near your home or car.  Also, avoid areas with little to no support along the route (e.g. trail runs) if you are recovering from an injury or new to long distances.

5. YOUR REFUEL PLAN.  Every runner has their own unique refueling strategy on those 2 to 3 hour long runs.  Whatever your plan is, make sure you're prepared for it before leaving the house.  If you plan to pick something up along the way, don't forget to bring money to pay for it. 

6. WHAT'S IN YOUR WALLET.  Don't leave home without some form of cash or bank card.  You won't regret bringing it and it can come in very handy in all different circumstances. 

7. WHERE YOUR KEYS ARE.  Nothing is worse than returning home after a long run to find you have locked yourself out either because you forgot your keys or they fell out during your bathroom pit stop or grabbing your shot bloks out of your pocket.  Our recommendation: put your keys somewhere that you won't access again until unlocking your door AND if they are in your pants/shorts pocket, make sure they don't fall out while going to the bathroom. 

8. SOMEONE ELSE IS LOOKING OUT FOR YOU.  Tell someone not on the run with you where you plan to run and approximately how long you estimate until your return. Always estimate the longest amount of time, rather than shorter to account for things like transportation, cool down, stopping for breakfast or lunch, or a slower pace than expected.  Think of this as, "if I am not back or you haven't heard from me by this time, something is wrong."  Make sure this person understands what to do in the event you are not back and where you might be if you're taking longer because you stopped for food or something else.

Half-Marathon Recovery

Here are our top tips for optimal recovery the week after a Half-Marathon:

1) Take at least 2 days off from running and any strenous activity

2) Ice and then ice those muscles and joints some more (continue icing for as long as you feel sore)

3) Take a yoga or pilates class or go for a bike ride a few days after

4) Listen to your body - your recovery time will be different from others. Start running again when you feel ready! Make your first run back an easy, short run.

5) Get a massage! A massage will help repair and heal your muslces so you can get back out there.

6) Reward yourself and smile! You did it!

Mark Your Calendar - the Brooklyn Half Marathon

New York Road Runners has announced the date of the Brooklyn Half Marathon - May 19. We love this marathon and look forward to it each year. First, the half marathon is a great distance because it tests your limits, your endurance and mental capacity yet is a manageable distance to train for on top of life, work, kids, etc. Second, it's a half marathon in our backyard that takes you on a mini tour of the borough. And finally, what's not to love about a half marathon that finishes in Coney Island? You can grab a Nathan's hot dog, people watch and get your post race ice bath in one place.

Watch the NYRR website for announcements on when race registration opens.  It sold out in a few days last year!

Whether you race or run for fun, it's important to respect the distance. Be smart about your training. The Brooklyn Half is in 14 weeks. We recommend a 10-12 week training plan. Not sure you want to run this one? Check out these online race finder sites for another half marathon that works for you or ask us for recommendations!

Running In the USA
Active.com
Half Marathons