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.
Pre-run eating- Before you participate in a half marathon, you should ensure that you are properly fueled. To be on the safe side, you should eat a light meal (containing all the necessary ingredients) of about 250-300 calories. Experts recommend that you should eat 1 and a half to 2 hours before you start running. This is to avoid cramping. Eating also ensures that you have enough energy to run.
When choosing your diet, you should choose something that is high in starch but low in oils, fiber, and protein. This is so since foods rich in fats and fiber tend to cause gastrointestinal distress which can make you very uncomfortable during the run. Some of the excellent foods that you should take include bagel with peanut butter, a bowl of cold cereal with a cup of milk, banana, and an energy bar.
Hard Day / Easy Day- This is a basic principle of many athletic training programs. A hard training day like a fast workout or a long run should always be followed by a rest day or a short run at an easy pace. This allows your body some time to rejuvenate before the next harder effort. Track Your Progress- This is an essential part of the training - you need to see how you are doing compared to the plan. Track your miles in a running log to see how closely you are following the training program.
Track Intervals: Track intervals help increase leg turnover and assist runners in developing a "kick" at the end of a race. Usual track intervals include 8 X 400 Meters or 4 X 800 meters at a pace faster than your half marathon goal pace. Track intervals are probably the least important workout for half marathon runners, but they still should be incorporated into a training program starting about a month before the race. The goal is to run one track interval workout a week.
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.
Pre-run eating- Before you participate in a half marathon, you should ensure that you are properly fueled. To be on the safe side, you should eat a light meal (containing all the necessary ingredients) of about 250-300 calories. Experts recommend that you should eat 1 and a half to 2 hours before you start running. This is to avoid cramping. Eating also ensures that you have enough energy to run.
When choosing your diet, you should choose something that is high in starch but low in oils, fiber, and protein. This is so since foods rich in fats and fiber tend to cause gastrointestinal distress which can make you very uncomfortable during the run. Some of the excellent foods that you should take include bagel with peanut butter, a bowl of cold cereal with a cup of milk, banana, and an energy bar.
Hard Day / Easy Day- This is a basic principle of many athletic training programs. A hard training day like a fast workout or a long run should always be followed by a rest day or a short run at an easy pace. This allows your body some time to rejuvenate before the next harder effort. Track Your Progress- This is an essential part of the training - you need to see how you are doing compared to the plan. Track your miles in a running log to see how closely you are following the training program.
Track Intervals: Track intervals help increase leg turnover and assist runners in developing a "kick" at the end of a race. Usual track intervals include 8 X 400 Meters or 4 X 800 meters at a pace faster than your half marathon goal pace. Track intervals are probably the least important workout for half marathon runners, but they still should be incorporated into a training program starting about a month before the race. The goal is to run one track interval workout a week.
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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