Monthly Archives: June 2014

Half Marathon Training Tips – Break Your PR

Running a long distance requires both physical and mental health. Therefore, it is important that you put in place effective long term training and nutrition program. If you train effectively, a half marathon can be a lot of fun. If you don’t, it will not be a pleasant experience.

Everything you have read in these Top 10 half marathon training tips, and every other piece of advice you get when preparing for your race, should be tried well in advance of the event.

Do not, for example, buy a new pair of running shoes a week or two before your race. In fact, do not do anything in the week or two before the race that you have not done many times during your training.

To determine your marathon pace run a half marathon running at your best effort during the first week of your marathon training program. Wear a heart rate monitor during the half marathon running and record your average heart rate of the entire race. By subtracting 5 beats from this number you will know your marathon pace heart rate.

The clothes you plan to wear on race day should be worn on half marathon training schedule runs – if it is going to chafe, it is better you find that out well in advance. This applies to everything, from your underwear to your t-shirt; your socks to your hat.


Considering A Half Marathon Event This Summer

Thinking about running in a half marathon this year? With the weather getting warmer, it is more easy to be outside running. Below are some basic guidelines to training for a half marathon race that is successful.

The half marathon can be challenging. It can be challenging because there are two challenges joined into one, which is demanding. Going long distances while at exactly the same running at a higher speed will truly take a toll on your body. When you can take and employ this half marathon training for beginner’s tips to your training program, you may be a success and running longer distances at a higher speed will be no kind of problem for you because unlike others, you are going to be prepared. This advice will and can apply to anyone and everyone: even crazy runners. If you follow the half marathon training for beginners, you may be well in your way to running and doing your best in a half marathon.

So as to be prepared, you want to run every single day. Run in the morning, noon, and evening. This is your body will be set as a runner and because the more you run, you’ll be putting your body into the mode of running.

For your half marathon training for beginners, you must keep in mind that in order to make progress, you need to run always. Throughout a week, you would like to try to run for at least thirty minutes, three to five times per week. Running three to five times per week should be a high intensity work out.

Maintain a record of how much you remember to progress slowly and run. You do not want to run more than your body will enable, because overrunning will result in injury. Even though running is significant, allow for at least two days or so for rest. Resting will rejuvenate muscles, and alleviate tension. Training tips for beginners would be to get a correct diet and blend that along with tons of exercise.

What does it mean to make sure that you have the most healthful diet you can potentially have?

Drinking lots of water, rather eight glasses a day keep your body booming throughout your half marathon training for beginners exercise routine and will flush your body of any unnecessary toxins. Eat around a few portions of vegetables and fruits, in regards to diet.

Generally the more colorful your food is, whether it being lunch, breakfast, or dinner; that will allow you to understand for yourself that you’re getting the proper nutrients that you have to perform your best in a marathon.

There are multiple things that you will need to understand in regards to running half marathon training. Maybe one of the most essential pieces of guidance that anyone who’s training for such an occasion could use would be to find time to rest between workouts. You’ll want to give your body the proper period of time to rest and recuperate for the next training session, because you are placing it through a lot physically. It’s much better to have two excellent extreme workout sessions followed by several days of rest, rather than four sessions of moderate intensity because your body is simply too exhausted to work at a higher level.

Remember that whenever you’re running, take it easy and do not constantly feel the need to go as quickly as you can. Since pacing will be one of the matters that are most essential to pay attention to while running the marathon, you may desire to get it down as early as possible in your training. Every workout session does not need to mean a full on run. In fact, many people that participate in marathons do not run with everything they’ve the whole time. Experienced athletes recognize one essential matter, you can start out slow and make lost minutes up slowly through the race.

Doing long runs is consistently recommended when contemplating all of the distinct aspects of running half marathon training. The distance of all your runs should be equivalent to or longer than that of the marathon space you will be running. Using this method you will be building up your endurance and preparing yourself for miles and the miles you will have to go from the starting line in the marathon. One extremely great thought is to include someone else in your runs. When you have a work out buddy, you may manage to keep motivated and concentrated.

Go the space and to raise your cardio, you may need to work on your speed. This means having training sessions where you run a specific space that’s shorter than that of the marathon, going at a rate that you feel comfortable with, rather one that you will use in the race. The more your body will adjust to what you’re putting this through on the day of the event, you are going to be entirely prepared, emotionally and physically, the more you do it. If you’re participating in half of a marathon, it is still vital that you train yourself under exactly the same conditions that you will perform under in the race.

Of course another crucial part of running half marathon training is your nutritional habits. You’ll need when preparing for the race to eat. Some of the foods that you should be paying the most attention to contain ones that are full of carbohydrates. This means getting plenty of wheat bread, beans, root vegetables, apples, carrots, and yams. These foods will provide you with the bursts of energy that you may need run the whole space and to be truly successful.

In your diet you may also need to comprise protein. Some of the various foods that are packaged with protein contain milk that is low fat or fat-free, chicken, eggs, fish, yogurt, cottage cheese, and a variety of soy products. As you start to eat more healthy throughout your training period, you will begin to detect a change in how you look and feel. To get the most from your training sessions, it’s important to follow all the hints above for complete and total success.

Marathon Nutrition And Hydration Ideas When Running A Half Marathon

Marathons are now very common nowadays as a growing number of people have known their significance. The participants have also grown, although not only have half marathons increased.

Folks participate in the marathons for two reasons: to win money or to raise cash for charity. If you are going to participate in a half marathon shortly, here are some nutrition and hydration tips which you should contemplate.

You do not have to alter your diet considerably if you have been taking a balanced diet before. Of major significance you have to raise the amount of proteins which you take in your diet.

Many marathoners tend to make the blunder of getting vitamin nutritional supplements during their training. This is wrong. The best means of going about it’s getting the vitamins from whole foods.

Pre-run eating

You should ensure that you’re properly fueled before you participate in a half marathon. To be on the safe side you should eat a light meal (comprising all the vital ingredients) of about 250-300 calories.

Pros urge that you simply should eat 1 to 2 hours before you start running. This is to prevent cramping. Eating also ensures that you have enough energy.

When selecting your diet, you should choose something that is full of carbohydrates but low in fiber, fat, and protein. It is because foods rich in fiber and fats tend to result in gastrointestinal distress which can make you quite uncomfortable during the run.

Some of the exceptional foods which you should take include with peanut butter, a bowl of cold cereal with a cup of an energy bar, a banana and milk.

Post-run eating

You need should replenish your energy as fast as possible, after you have finished the half marathon. Studies have shown the body muscles are generally receptive to stored glucose stores within the first 30 minutes after exercise; hence, if you should eat soon to reduce muscle stiffness and soreness.

Some of the finest foods are those rich in protein and carbs. Pros urge that you simply should eat the foods in the ratio of 3 grams of carbs to 1 gram of protein.

Great choices which you can go for are nutrition bars like Luna bars and power bars. You can also go for a smoothie made with fruit and yogurt or bagel with peanut butter.

Since diet is very important when running, you should highly consider seeking the advice of your doctor before you take any food.