WEBVTT - So, you want to run a half marathon?

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<v Speaker 1>Oh hello, thanks for joining us on this Body and

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<v Speaker 1>Soul podcast, Got a Healthy Ish. I'm your host of

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<v Speaker 1>Felicity Harley. Now, if you are a regular listener of

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<v Speaker 1>this podcast, you will know that I just completed my

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<v Speaker 1>first half marathon. So I thought, listeners, I want to

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<v Speaker 1>inspire you to do the same, or perhaps you've already

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<v Speaker 1>done one and you need to do well, you want

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<v Speaker 1>to do another.

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<v Speaker 2>One.

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<v Speaker 1>Joining me today is Nike head running coach and marathona

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<v Speaker 1>Lydia O'Donnell. Now, she did help me across the line.

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<v Speaker 1>She wrote my training plan and she joins us today

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<v Speaker 1>from New Zealand to break down exactly what you need

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<v Speaker 1>to consider before signing up to a half marathon, from

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<v Speaker 1>training plans to the best strength based exercises and of

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<v Speaker 1>course mindset essentials. Listening to Extra Healthy Ish as well,

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<v Speaker 1>where Lydia answers your most pressing questions about running, you

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<v Speaker 1>can grab that wherever you get your podcasts. But yeah,

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<v Speaker 1>let's thank you for joining us on healthy Show.

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<v Speaker 2>Are you? I'm good, Thank you and it's an honor

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<v Speaker 2>to be here. Thank you so much for having me on.

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<v Speaker 1>Now we are focusing specifically on the half marathon today.

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<v Speaker 1>How many have you done? Do you even know?

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<v Speaker 2>I actually don't know how many halves are run, but

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<v Speaker 2>quite a few. I really love the half marathon distance.

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<v Speaker 2>I find it like a really good challenging distance, but

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<v Speaker 2>it's not so tough as the full obviously, so I

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<v Speaker 2>really like it. But I've been running them for about

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<v Speaker 2>fifteen years. I've run half marathons that are flat and

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<v Speaker 2>fast on the road and some halves where they're more

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<v Speaker 2>trail based or hillien and it's every race is different,

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<v Speaker 2>so I've enjoyed them all.

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<v Speaker 1>I think you know your answer there that it is

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<v Speaker 1>a doable distance, and I, well, now having done one,

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<v Speaker 1>I absolutely agree. So for anyone listening who thinks I

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<v Speaker 1>don't think I can do it, or maybe I can,

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<v Speaker 1>what are some considerations that we should lock it before

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<v Speaker 1>we even start with anything else.

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<v Speaker 2>Well, I think finding a distance or a race sorry

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<v Speaker 2>that actually excites you. So finding a particular course that

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<v Speaker 2>you get excited about. You want to feel motivated when

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<v Speaker 2>you're signing up to that particular race, and then you know,

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<v Speaker 2>things you really need to think about is how long

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<v Speaker 2>you're going to have to be able to train for

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<v Speaker 2>that distance. If you're someone who's completely new to running,

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<v Speaker 2>you're obviously going to need longer to train towards the distance.

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<v Speaker 2>Maybe if you're someone who's more experienced with running halves,

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<v Speaker 2>you might not need as much time, But having the

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<v Speaker 2>right tools to get you there is just so important.

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<v Speaker 2>So finding a plan that really works for you to

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<v Speaker 2>build you towards the distance in a really safe and

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<v Speaker 2>sustainable way is crucial. And within the Nike Run Club app,

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<v Speaker 2>you can actually get programs that will help you work

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<v Speaker 2>towards the half marathon distance. Not only is it a

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<v Speaker 2>specific training program that's telling you to get there, but

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<v Speaker 2>having actual guided runs. So we have audio guided runs

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<v Speaker 2>with a Nike Run Club that actually talk you through

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<v Speaker 2>the different sessions that you need to do in order

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<v Speaker 2>to build up your fitness and your endurance and your

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<v Speaker 2>conditioning to running to be able to reach that distance.

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<v Speaker 2>And it's just such a great way to just plug

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<v Speaker 2>in your ears. It's almost like a podcast where you

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<v Speaker 2>can just listen to a coach or an athlete or

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<v Speaker 2>even a celebrity kind of just motivate you and inspire

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<v Speaker 2>you to get through that particular run. And so, yeah,

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<v Speaker 2>definitely finding the right training and the right tools is

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<v Speaker 2>essential for you to get there. And then I think

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<v Speaker 2>the last one, which I personally find super helpful when

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<v Speaker 2>i'm training, and I know a lot of women do

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<v Speaker 2>in particular, is having a community around you that's really

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<v Speaker 2>like supportive and we'll be there for you through the

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<v Speaker 2>ups and downs of training and really just yah support

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<v Speaker 2>you to get to that start line as well. So

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<v Speaker 2>as the FEMI co founder, I'm obviously so passionate about

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<v Speaker 2>these safe and supportive communities for women, and I just

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<v Speaker 2>go along to those community runs that we host around

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<v Speaker 2>a stream earlier in New Zealand, and most of the

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<v Speaker 2>women at these runs are training towards something. It might

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<v Speaker 2>not necessarily be a half or a full marathon, but it's

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<v Speaker 2>a particular goal that they've put in their calendar and

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<v Speaker 2>they've just got this group of women around them that's

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<v Speaker 2>getting them there. So it's so important to have the

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<v Speaker 2>right tools and the right people.

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<v Speaker 1>Talk to us a bit about the train you know,

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<v Speaker 1>managing between the endurance run, the speed run, the tempo

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<v Speaker 1>runs and recovery, because there's different types of runs that

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<v Speaker 1>we should be doing to train for half.

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<v Speaker 2>Yes, let's talk some running lingo.

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<v Speaker 1>Yes, so you have to hit around that before you

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<v Speaker 1>start training.

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<v Speaker 2>Definitely, it's so important to understand why you need to

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<v Speaker 2>do different runs across the week and what those different

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<v Speaker 2>runs are and what they kind of mean. So that's

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<v Speaker 2>why having a program is so important, because it will

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<v Speaker 2>really structure your week so that you're pushing when you

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<v Speaker 2>need to push, but also pulling back when you need to.

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<v Speaker 2>And not to get too technical on you, but perodization

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<v Speaker 2>in running training is really important. It allows you to

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<v Speaker 2>make the most of your rest and recovery when you

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<v Speaker 2>need it to ultimately allow your body to push when

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<v Speaker 2>you should be pushing. And if you parodise your training

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<v Speaker 2>not just across a week, but across an entire training block,

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<v Speaker 2>it should allow you to peak when it really matters,

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<v Speaker 2>which is race day. And so let's take it back

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<v Speaker 2>to a week. Across a week, you should have a

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<v Speaker 2>couple of tougher, harder sessions and then most your other

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<v Speaker 2>running should be relatively easy. Those hard sessions may consist

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<v Speaker 2>of a speed run and a long run, so for

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<v Speaker 2>a half those are kind of the two crucial ones

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<v Speaker 2>to get in. Within a speed run, you can do

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<v Speaker 2>all different types of speed sessions, so yes, like you mentioned,

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<v Speaker 2>tempo runs, interval sessions fart lik sessions fart lick is

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<v Speaker 2>Swedish for speedplay. But ultimately there is purpose behind all

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<v Speaker 2>of them, and understanding the purpose is really important not

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<v Speaker 2>just to like motivate you to do it, but also

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<v Speaker 2>to execute it as it should be planned program and

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<v Speaker 2>so something like a tempo run is really just pushing

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<v Speaker 2>your heart rate to a certain level and trying to

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<v Speaker 2>sustain that over a period of time. An example that

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<v Speaker 2>might be go and run twenty minutes at half marathon pace,

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<v Speaker 2>and so your heart rate might set somewhere like one

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<v Speaker 2>sixted one seventy beats per minute, whereas an interval session

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<v Speaker 2>might be saying, go and run as not as fast

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<v Speaker 2>as you can, but you might be reaching like five

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<v Speaker 2>k or kink pays for like two or three minutes

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<v Speaker 2>and then resting for a minute, and ultimately your heart

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<v Speaker 2>will be fluctu at heart rate will flutter a weight

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<v Speaker 2>across the entire session. So there's definitely like purpose behind

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<v Speaker 2>all of those sessions, and it's key to like learn

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<v Speaker 2>that and then execute on that across your training. But

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<v Speaker 2>it's also super complicated. So that's why having a program

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<v Speaker 2>like within the Nike Run Club app can actually provide

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<v Speaker 2>you the specific guidance on what you should do and

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<v Speaker 2>when you should do it.

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<v Speaker 1>How important is strength training for building your body or

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<v Speaker 1>getting your body ready for half.

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<v Speaker 2>Strength can help so much it's hard to be able

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<v Speaker 2>to manage all of the training, and so I would

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<v Speaker 2>almost say sacrifice one of your easy rounds if you

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<v Speaker 2>don't have the time to do both running and strength

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<v Speaker 2>training to get your strength training in strength is not

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<v Speaker 2>just there to build muscle and build power and build speed.

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<v Speaker 2>It definitely does all of that, but it also helps

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<v Speaker 2>to prevent injury. And we know that running is a

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<v Speaker 2>high impact sport that takes a lot out of your body,

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<v Speaker 2>and if you're not able to withstand that impact, you

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<v Speaker 2>can get injured, and that's where we see things like

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<v Speaker 2>ITB syndrome, or knee pains or tendon issues. So strength

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<v Speaker 2>training can actually prevent all of that from happening. So

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<v Speaker 2>I usually suggest athletes to do one, if not two

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<v Speaker 2>sessions of strength training throughout the week along side they're running.

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<v Speaker 2>But if you don't have the time, I would say

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<v Speaker 2>at least get one in. If you need a sacrifice a.

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<v Speaker 1>Round full body or specific focus on the legs.

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<v Speaker 2>I'm going to sound kind of boring here, but it

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<v Speaker 2>is monotonous. Really specific run strength training that will help

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<v Speaker 2>you the best. So within the Nike Training Club at

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<v Speaker 2>we actually have a bunch of different running specific strength

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<v Speaker 2>training workouts that you can do, and those will guide

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<v Speaker 2>you on exactly the key movements that you should do

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<v Speaker 2>in order to help your running. If running is a priority,

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<v Speaker 2>then you can definitely go and test a whole heap

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<v Speaker 2>of different workouts within the act. But if running is

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<v Speaker 2>and you want to focus on that half hour con distance,

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<v Speaker 2>go and even just search running within Nike Training Club

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<v Speaker 2>and a whole bunch of different strength training workouts, but

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<v Speaker 2>also yogas like stretching in flexibility sessions are there as well.

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<v Speaker 2>Mobility is obviously a real crucial one for runners. We're

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<v Speaker 2>stiff and it's important to stretch to so it's nice

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<v Speaker 2>to have that.

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<v Speaker 1>Yeah, definitely hip open its long live hip openers.

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<v Speaker 2>Yeah, we did. I definitely need to work on that.

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<v Speaker 1>What's the most exciting place you've ever run? All the

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<v Speaker 1>most exciting run around the world.

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<v Speaker 2>Oh, that's such a good question. I have so many

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<v Speaker 2>different races that I would answer you as an answer

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<v Speaker 2>to this question, because I just have had such great

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<v Speaker 2>experiences across different races, but I think the New York

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<v Speaker 2>Marathon's pretty incredible. Oh yeah, I did that. It wasn't

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<v Speaker 2>an eighteen and that was pretty amazing. And then I

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<v Speaker 2>did do another. It was an ultra marathon relay race

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<v Speaker 2>from La to Vegas. Fun. It's about five one hundred

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<v Speaker 2>and fifty k's that's split between six people, and that

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<v Speaker 2>was an unreal experience. But I also have to say

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<v Speaker 2>the Nike Malviourn Marathon Festival because it was my first

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<v Speaker 2>marathon and it was just such an amazing experience and

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<v Speaker 2>there's nothing quite light finishing a distance for the first

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<v Speaker 2>time ever and feeling good and proud of yourself, and

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<v Speaker 2>so that one will definitely stick with me forever. Yeah.

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<v Speaker 1>Well, of course that's my favor. It's pretty epic running

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<v Speaker 1>into the MCG that is amazing. Yeah, Lydia, thank you

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<v Speaker 1>so much for joining us on Healthy Ish.

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<v Speaker 2>Thanks for having me.

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<v Speaker 1>Oh come on, listeners, put it on your list for

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<v Speaker 1>next year. You can do a half marathon. I'm going

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<v Speaker 1>to do another one. I know I'm one of those people.

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<v Speaker 1>But if you've never done one, if you can barely

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<v Speaker 1>run five k or perhaps you have done one and

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<v Speaker 1>you need a bit of motivation for another one. We

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<v Speaker 1>can all do this together. Any hope Lydia inspired you

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<v Speaker 1>if she did, tell us rate and review of this episode,

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<v Speaker 1>of course, if you have any ideas for an upcoming EP,

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<v Speaker 1>just DM me at Felicity Harley Hey to bodyansoul dot

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<v Speaker 1>com dot you for anything else, follow us on socials,

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<v Speaker 1>grab our print edition which is out in your local

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<v Speaker 1>Sunday paper, and until tomorrow, stay healthy ish