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:
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.
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.
Getting Started- First of all, pick a realistic finish time for your experience and ability. Between 1h 40m and 2h is quite good for a first attempt. You should follow a marathon training program that is about 12 weeks long. (The link below has a good one). Once you have established your program try to stick to the plan - there's no point in running faster or further than you need to every time you go out. Many beginners train too hard, and as a result, they are not fully recovered in time for the race.
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.
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.
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.
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.
Getting Started- First of all, pick a realistic finish time for your experience and ability. Between 1h 40m and 2h is quite good for a first attempt. You should follow a marathon training program that is about 12 weeks long. (The link below has a good one). Once you have established your program try to stick to the plan - there's no point in running faster or further than you need to every time you go out. Many beginners train too hard, and as a result, they are not fully recovered in time for the race.
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.
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.
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.
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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