Those who are yet competing in a half marathon are probably wondering where to start with their training. The best way to assure success over the 13.1-mile distance is to follow a well prepared Half Marathon London training program.
You can of course train without a proper program, but you'll probably use more effort than is needed, and you may not run the race to the best of your abilities. Here are some basic training guidelines to get you going.
Long Runs: Once a runner has built a sufficient base of training runs, he or she needs to incorporate at least one long run per week into the training program. Long runs should be done at a steady pace for 1 hour to 1.5 hours. The longer, the better. These workouts are critical for preparing the mind and body to race 13.1 miles.
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.
Try Eating An Abundance Of Fresh Fruit And Vegetable- When you demand more from your body the way in which regular running will, it is advisable to be sure that you are supplying it plenty of all nutrients, but in particular vitamins and minerals. You can easily do this by making sure that you are eating your minimum of 5 various portions each day.
Increase Your Recovery- Numerous studies have verified again and again that having food within 20 minutes of exercising has a massive influence on your capability to recuperate and recharge afterward. At this time the body is far more tuned into the foods eaten. You should make sure that the food you eat provides you with both carbohydrates to refuel the muscles and proteins to mend and replenish the impaired muscle tissues.
You can of course train without a proper program, but you'll probably use more effort than is needed, and you may not run the race to the best of your abilities. Here are some basic training guidelines to get you going.
Long Runs: Once a runner has built a sufficient base of training runs, he or she needs to incorporate at least one long run per week into the training program. Long runs should be done at a steady pace for 1 hour to 1.5 hours. The longer, the better. These workouts are critical for preparing the mind and body to race 13.1 miles.
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.
Try Eating An Abundance Of Fresh Fruit And Vegetable- When you demand more from your body the way in which regular running will, it is advisable to be sure that you are supplying it plenty of all nutrients, but in particular vitamins and minerals. You can easily do this by making sure that you are eating your minimum of 5 various portions each day.
Increase Your Recovery- Numerous studies have verified again and again that having food within 20 minutes of exercising has a massive influence on your capability to recuperate and recharge afterward. At this time the body is far more tuned into the foods eaten. You should make sure that the food you eat provides you with both carbohydrates to refuel the muscles and proteins to mend and replenish the impaired muscle tissues.
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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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