It is strongly recommended to follow a structured so that half marathon training plane. It is an endurance sport and education level of fitness will not be enough. Out
for the race and the regular workout jogging will help you understand
better prepared, but to do good, it is best to follow a well-designed
program. A
training program for the half marathon to integrate key elements to
prepare for the day of the race, including the strengthening of
distances, you are able to perform. They also ensure that there is sufficient rest between sets, and the development of strength and the ability to run uphill. Finally,
help conical, a process that reduces the length of the tracks in the
days before the race so that the body is in great shape for the event. Even seasoned riders use training programs to prepare for a race. Whatever your fitness level, goals or skills, obtain a schedule.
Pre-training
Before starting the half marathon training, you should be physically able to run for 30 minutes without stopping. How far or how fast you jog is not important. Your body should be conditioned enough to go to a jogging pace during this time. If you can not do this and start training in any case, we will increase the risk of possibly injured. If you can not run for 30 minutes, it is necessary to establish that, before starting any exercise program. Not out 3 or 4 times a week for running, the construction of the length of time jogging as opposed to walking, from time to time. The repetitive nature of this exercise will help you build up to where you can run 30 minutes. At this point, you are ready to start training for a half marathon.
Nutrition
The key to eating well, while the half marathon training is balance - a balanced diet. According to the latest fad diet does not help anywhere near as much as they simply eat fresh, unprocessed foods, with a strong emphasis on carbohydrates. This means that more than 50 percent of your diet should be fruits, vegetables and whole grains - pasta, bread, cereal, etc. Other foods can be eaten of course, but as with any diet , which should be consumed in moderation. Balance is the key. Make sure to eat an hour before heading out for a training run, and even go to the bathroom before leaving. All kinds of parts of your body will start to work better because of the training, including your digestive system. Finally, many riders take sports gel when a long distance, even days of competition. If and when to use is a personal choice. For a half-marathon race, the guide would be from one to five miles, and another 9000, taking care to drink water with each gel. If you plan to use the day of the race can not be stressed enough that you must use in training before seeing how your body reacts to gel next to your normal diet. So, just 8 miles more training days are just days to try the gel formation.
Water and moisture
Stay hydrated during the half marathon training and during the race day is not only important for the performance, but it is also essential for safety. Exactly how much you should drink is different for everyone. There are some general rules that you can follow, however. You should drink water throughout the day, instead of loading just before going out for a run. This means keeping a bottle of water with you as often as possible. And while all types of drinks can stay hydrated, water is by far the best. You do not have to give up your cup of coffee or an occasional soda, but make sure that water is the drink you take more. Many factors come into consideration when deciding if you need to drink during a training cycle, such as weather conditions and duration of the race. Generally, if you're going to be training for more than 30 minutes, it is best to take water with you. Take a pot at the end of the session will normally be sufficient if the race is less than 30 minutes. Drinking alcohol the night before a training session will have an effect on performance, so the best advice is to reduce the amount of alcohol you drink during training. Finally, decide if you drink water or a sports drink is down to personal choice. Both have their supporters to try different options for training to achieve what is best for you.
Rest and recovery
Rest is as important as marathon training half itself. Your body needs time to recover after a workout, to prevent injury and help build fitness. Half marathon training programs have days off included at regular times and the key to make sure it does not burn. This is however not enough. Getting the right amount of sleep each night during training is also essential. The body repairs itself during sleep and it is important that this process is not interrupted. Put a figure on how much sleep you should get is difficult because everyone is different. In general, while training, go to bed 30 minutes earlier than you normally would. You will feel fresher the next day to make training easier and you will reap the benefits on the day of the race.
Injuries
The lesions may sometimes occur during the half marathon training. The most common injuries occur in the feet, ankles, shins and knees. If you have an injury, do not rush through it. This will only aggravate the problem. Use ice on the affected area as often as possible and rest area. This is the best recipe, even if it means missing days of your training program. There are a few things you can do to minimize the risk of injury. First, do not push yourself too far. For example, do not embark on a training program, whether you can run continuously for 30 minutes. Also, do not start running your fingertips over distances, or running too fast for your fitness level. The advice is to be realistic and keep within their limits. Another thing you can do to avoid injury is to stretch after each training cycle. Stretching should take 5 to 10 minutes and all the muscles of your legs must be tensioned individually, with a particular emphasis on the hamstrings, calves and quadriceps. Other things you can do to avoid damage is to stay hydrated and make sure you use proper equipment, especially shoes. Wearing ill-fitting shoes put you in a fast-track to an injury so be careful when choosing.
TOC
Much of this decline is common sense - a balanced diet, train, according to a schedule, stay hydrated, etc. But it can be difficult to maintain the standards because of the hectic lives we all lead. On the positive side, half marathon training is a way to focus because there is an end goal you are working toward - the day of the race. This is the perfect time to do more exercise, eat and sleep better and get in shape. And have fun.
https://www.youtube.com/watch?v=Sj75ZJpCAR0
Pre-training
Before starting the half marathon training, you should be physically able to run for 30 minutes without stopping. How far or how fast you jog is not important. Your body should be conditioned enough to go to a jogging pace during this time. If you can not do this and start training in any case, we will increase the risk of possibly injured. If you can not run for 30 minutes, it is necessary to establish that, before starting any exercise program. Not out 3 or 4 times a week for running, the construction of the length of time jogging as opposed to walking, from time to time. The repetitive nature of this exercise will help you build up to where you can run 30 minutes. At this point, you are ready to start training for a half marathon.
Nutrition
The key to eating well, while the half marathon training is balance - a balanced diet. According to the latest fad diet does not help anywhere near as much as they simply eat fresh, unprocessed foods, with a strong emphasis on carbohydrates. This means that more than 50 percent of your diet should be fruits, vegetables and whole grains - pasta, bread, cereal, etc. Other foods can be eaten of course, but as with any diet , which should be consumed in moderation. Balance is the key. Make sure to eat an hour before heading out for a training run, and even go to the bathroom before leaving. All kinds of parts of your body will start to work better because of the training, including your digestive system. Finally, many riders take sports gel when a long distance, even days of competition. If and when to use is a personal choice. For a half-marathon race, the guide would be from one to five miles, and another 9000, taking care to drink water with each gel. If you plan to use the day of the race can not be stressed enough that you must use in training before seeing how your body reacts to gel next to your normal diet. So, just 8 miles more training days are just days to try the gel formation.
Water and moisture
Stay hydrated during the half marathon training and during the race day is not only important for the performance, but it is also essential for safety. Exactly how much you should drink is different for everyone. There are some general rules that you can follow, however. You should drink water throughout the day, instead of loading just before going out for a run. This means keeping a bottle of water with you as often as possible. And while all types of drinks can stay hydrated, water is by far the best. You do not have to give up your cup of coffee or an occasional soda, but make sure that water is the drink you take more. Many factors come into consideration when deciding if you need to drink during a training cycle, such as weather conditions and duration of the race. Generally, if you're going to be training for more than 30 minutes, it is best to take water with you. Take a pot at the end of the session will normally be sufficient if the race is less than 30 minutes. Drinking alcohol the night before a training session will have an effect on performance, so the best advice is to reduce the amount of alcohol you drink during training. Finally, decide if you drink water or a sports drink is down to personal choice. Both have their supporters to try different options for training to achieve what is best for you.
Rest and recovery
Rest is as important as marathon training half itself. Your body needs time to recover after a workout, to prevent injury and help build fitness. Half marathon training programs have days off included at regular times and the key to make sure it does not burn. This is however not enough. Getting the right amount of sleep each night during training is also essential. The body repairs itself during sleep and it is important that this process is not interrupted. Put a figure on how much sleep you should get is difficult because everyone is different. In general, while training, go to bed 30 minutes earlier than you normally would. You will feel fresher the next day to make training easier and you will reap the benefits on the day of the race.
Injuries
The lesions may sometimes occur during the half marathon training. The most common injuries occur in the feet, ankles, shins and knees. If you have an injury, do not rush through it. This will only aggravate the problem. Use ice on the affected area as often as possible and rest area. This is the best recipe, even if it means missing days of your training program. There are a few things you can do to minimize the risk of injury. First, do not push yourself too far. For example, do not embark on a training program, whether you can run continuously for 30 minutes. Also, do not start running your fingertips over distances, or running too fast for your fitness level. The advice is to be realistic and keep within their limits. Another thing you can do to avoid injury is to stretch after each training cycle. Stretching should take 5 to 10 minutes and all the muscles of your legs must be tensioned individually, with a particular emphasis on the hamstrings, calves and quadriceps. Other things you can do to avoid damage is to stay hydrated and make sure you use proper equipment, especially shoes. Wearing ill-fitting shoes put you in a fast-track to an injury so be careful when choosing.
TOC
Much of this decline is common sense - a balanced diet, train, according to a schedule, stay hydrated, etc. But it can be difficult to maintain the standards because of the hectic lives we all lead. On the positive side, half marathon training is a way to focus because there is an end goal you are working toward - the day of the race. This is the perfect time to do more exercise, eat and sleep better and get in shape. And have fun.
https://www.youtube.com/watch?v=Sj75ZJpCAR0
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