Half marathons can be one of the most rewarding race distances for runners. At 13.1 miles, they provide a substantial challenge for runners but also do not beat up the body like full marathons. However, in order run a fast Half Marathon London, runners must understand proper training principles and include the following workouts in their training programs:
Training Runs: Training runs consist of 30-50 minute runs at a steady pace. They are the heart of any training program and help to build muscle and develop the cardiovascular system. A runner should run at least 3-4 training runs per week.
Commitment- You will need to follow a training program that lasts about 12 weeks. This means running on days when you may not feel like it, or you don't have a lot of time. The one thing that will carry you through is your level of commitment to the goal of completing the half marathon. When the training feels difficult just remind yourself why you are doing it. The feeling of achievement at the end is well worth the effort.
Fartleks: A fartlek, which is Swedish for "speed play, " is a run of about 30-50 minutes in which the runner mixes sprinting with jogging. A usual fartlek might be 3 minute jog, 1-minute sprint, 3-minute jog, 2-minute sprint, 3-minute jog, 3-minute sprint, etc. This workout does a great job simulating the changing paces of a race. After a month to six weeks of base training, a runner should try to run at least one fartlek every other week.
Post-run eating- Once you have completed the half marathon, you should replenish your energy as quickly as possible. Research has shown that the body muscles are usually receptive to stored glucose stores within the first 30 minutes after exercise; therefore, if you should eat soon to reduce muscle stiffness and soreness. Some of the best foods to eat are those rich in carbs and protein. Experts recommend that you should eat the foods in the ratio of 3 grams of carbs to 1 gram of protein.
Eat Properly- As a runner, your diet is important, especially when you embark on something like a half marathon training program. You need a balanced diet of: Carbohydrates for energy, protein To repair and build muscle, fat for stored energy. Many runners neglect the importance of the right amounts of protein and fat in their diets.
Recovery time- This may sound daft to the novice half marathon runner, but this is perhaps the most important component. This is where you have a day wedged in within your running week whereby you rest and allow your body to recover from the sessions of the previous days. This is very important if you are not to suffer from serious fatigue or even burn out, from training.
Personal Experience- I have done a few half marathons, and I know how physically and mentally demanding it can be both during the training stage and during the race itself. I know from painful experience if you don't train properly then you can be in big trouble during the race. This version might not be a full one but don't underestimate it, or you could pay a dear price. If anyone as had any experiences with their training and racing, then please share your comments below as I would love to hear from you.
Training Runs: Training runs consist of 30-50 minute runs at a steady pace. They are the heart of any training program and help to build muscle and develop the cardiovascular system. A runner should run at least 3-4 training runs per week.
Commitment- You will need to follow a training program that lasts about 12 weeks. This means running on days when you may not feel like it, or you don't have a lot of time. The one thing that will carry you through is your level of commitment to the goal of completing the half marathon. When the training feels difficult just remind yourself why you are doing it. The feeling of achievement at the end is well worth the effort.
Fartleks: A fartlek, which is Swedish for "speed play, " is a run of about 30-50 minutes in which the runner mixes sprinting with jogging. A usual fartlek might be 3 minute jog, 1-minute sprint, 3-minute jog, 2-minute sprint, 3-minute jog, 3-minute sprint, etc. This workout does a great job simulating the changing paces of a race. After a month to six weeks of base training, a runner should try to run at least one fartlek every other week.
Post-run eating- Once you have completed the half marathon, you should replenish your energy as quickly as possible. Research has shown that the body muscles are usually receptive to stored glucose stores within the first 30 minutes after exercise; therefore, if you should eat soon to reduce muscle stiffness and soreness. Some of the best foods to eat are those rich in carbs and protein. Experts recommend that you should eat the foods in the ratio of 3 grams of carbs to 1 gram of protein.
Eat Properly- As a runner, your diet is important, especially when you embark on something like a half marathon training program. You need a balanced diet of: Carbohydrates for energy, protein To repair and build muscle, fat for stored energy. Many runners neglect the importance of the right amounts of protein and fat in their diets.
Recovery time- This may sound daft to the novice half marathon runner, but this is perhaps the most important component. This is where you have a day wedged in within your running week whereby you rest and allow your body to recover from the sessions of the previous days. This is very important if you are not to suffer from serious fatigue or even burn out, from training.
Personal Experience- I have done a few half marathons, and I know how physically and mentally demanding it can be both during the training stage and during the race itself. I know from painful experience if you don't train properly then you can be in big trouble during the race. This version might not be a full one but don't underestimate it, or you could pay a dear price. If anyone as had any experiences with their training and racing, then please share your comments below as I would love to hear from you.
About the Author:
Get a summary of the things to consider before selecting a half marathon London training program and more information about an experienced athletics coach at http://runuk.co.uk now.
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