Regenexx At New Regeneration Orthopedics On Training For A Half Marathon

The St. Pete Run Fest is on the horizon and as the date approaches, first-time marathon runners might be wondering how best to train for a half marathon. Read on to learn more about the practices to implement when embarking on your first half-marathon and how to avoid injury when training.   Be sure to visit the Regenexx Performance tent for performance enhancement rock taping sessions at the event!

Getting the Gear

When embarking on a new activity such as running, it’s crucial to have the right equipment. For starters, find a comfortable pair of running shoes that are suitable for long-distance and consider replacing them every 250 to 500 miles.

For foot and training comfort, consider sweat-resistant running socks, and race attire that will resemble what would be worn the day of the race. Ensure the gear you plan to wear is worn on training days. This will help you get a feel of what workout gear works best for you.

Check out St Pete Running Company and they will work with you to make sure you get the right gear.

Choosing the Right Training Plan For A Half Marathon

For first-time half marathon runners, routinely adding weekly mileage to your body is important in order to get accustomed to running for long periods of time. When starting a training plan, ensure not all training sessions are done on the treadmill such as incorporating outdoor training, other endurance exercises and training in conditions that resemble those of the race.

In order to select the right training plan, identify the goals for the race. Once you have established your goals begin identifying your ideal pace. For beginners, starting at 3 miles and mapping out a projection is a great way to start training. For intermediate runners, starting from 10 to 15 miles a week is a good milestone, while slowly increasing the mileage from week to week shooting for 25 to 30 miles.

For advanced runners starting at 25 miles a week and increasing the distance to initially reaching a peak of 40 miles can be the best training method for those with more experience. Regardless of running expertise, being mindful of your limits and listening to your body are important measures to take in order to decrease the chance of injury.

How to Avoid Injury When Training For a Half Marathon

There are several issues that can arise when training for a half marathon. A few common injuries are listed below:


The best way to stay ahead of running injuries is to be mindful of pain before it becomes an issue and by following the tips below:

Warm-up! Before starting any kind of workout start by warming up your muscles with a 5-10 minute jog or 15-minute walk

Strengthen your hips by incorporating stability exercises into your training routine. Some can include single-leg balances, planks or glute bridges

Increase running distance slowly. An important principle of running is the 10-percent rule, only increase your running volume 10 percent every week and maintain consistency

Consider other forms of exercise such as swimming or biking. These kinds of aerobic exercises can improve overall fitness and provide a break for your joints

Take care of existing injuries before they become serious issues. Training while in pain can lead to other issues if not taken care of in time

If you suffer from knee, hip pain or foot pain while training and want to take advantage of any chronic issues before they worsen take some time to find out if you’re a candidate for Regenexx procedures.

To learn more learn how you can use Regenexx advancements in therapy to naturally and effectively target your knee, hip or foot pain, stop by the Regenexx Performance tent for a quick diagnostic onsite ultrasound. Visit our site for more information: or contact our office at ​​941-933-9487 if you have any questions!