Half marathons are road running events with the distance that is half of a marathon race and growing steadily popular. This is because the distance is challenging but the training required is not the same when doing marathons. They are usually held together with a marathon using the same course by either starting late or finishing early.
Every year, more participants are joining more events being held. Half marathon London is an example of an event that you could participate in when you are near the place. But before participating in them, you shall train yourself to finish the race with injuries being avoided to happen. Here are some essential tips which you can follow.
Start by building up a strong base through running at least fifteen miles in one week with the longest one in a day being five miles. This will help you to acclimate with your new workout intended for the race to avoid overwhelming your body. When you have a weak base during your new training then the body will doubly work which might cause injuries.
Choose a training plan to follow which ranges from eight to sixteen weeks depending on the content like workout types, weekly mileage and frequency. Research carefully about these plans and determine which of them you are capable of doing from beginning to the end. Choose a longer one specially if this is your first time.
Having quality practice runs is better than quantity ones because the more times you are running, the more chance of getting injured. There should be runs where it helps build the ability to convert oxygen into energy by the body and your endurance. The purpose in doing this is in becoming the fastest one but being able to finish the race.
Other kinds of training can be done, like aerobic cross training or light resistance, is helpful also during the days without running sessions so your fitness could be optimized. Cross ones involved cycling, swimming and using elliptical or row machines. Light resistance ones are targeting the upper body and the core to help in maintaining good form and fighting fatigue off.
Find a group to train with by either enrolling in one with a coach as a leader or inviting your friends to do this with you. This can make a difference because you would be responsible in attending the sessions knowing that others are waiting for you. They can also be a source of encouragement when having a tough run or fighting fatigue off.
Research in advance regarding the race which includes the sports drink they would provide so you could use this when practicing. Do not use on the actual race those you did not try before during practice and request your family and friends to stake out on the course when you prefer another drink. Identify the locations of aid stations and also portable potties if ever needed.
Remember your body needs rest so it can rebuild and repair your muscles. If this is skipped then the ability to recover of your body would be burdened and becomes more prone to injury. Check the resting heart rate you have if higher than normal meaning you need some rests.
Every year, more participants are joining more events being held. Half marathon London is an example of an event that you could participate in when you are near the place. But before participating in them, you shall train yourself to finish the race with injuries being avoided to happen. Here are some essential tips which you can follow.
Start by building up a strong base through running at least fifteen miles in one week with the longest one in a day being five miles. This will help you to acclimate with your new workout intended for the race to avoid overwhelming your body. When you have a weak base during your new training then the body will doubly work which might cause injuries.
Choose a training plan to follow which ranges from eight to sixteen weeks depending on the content like workout types, weekly mileage and frequency. Research carefully about these plans and determine which of them you are capable of doing from beginning to the end. Choose a longer one specially if this is your first time.
Having quality practice runs is better than quantity ones because the more times you are running, the more chance of getting injured. There should be runs where it helps build the ability to convert oxygen into energy by the body and your endurance. The purpose in doing this is in becoming the fastest one but being able to finish the race.
Other kinds of training can be done, like aerobic cross training or light resistance, is helpful also during the days without running sessions so your fitness could be optimized. Cross ones involved cycling, swimming and using elliptical or row machines. Light resistance ones are targeting the upper body and the core to help in maintaining good form and fighting fatigue off.
Find a group to train with by either enrolling in one with a coach as a leader or inviting your friends to do this with you. This can make a difference because you would be responsible in attending the sessions knowing that others are waiting for you. They can also be a source of encouragement when having a tough run or fighting fatigue off.
Research in advance regarding the race which includes the sports drink they would provide so you could use this when practicing. Do not use on the actual race those you did not try before during practice and request your family and friends to stake out on the course when you prefer another drink. Identify the locations of aid stations and also portable potties if ever needed.
Remember your body needs rest so it can rebuild and repair your muscles. If this is skipped then the ability to recover of your body would be burdened and becomes more prone to injury. Check the resting heart rate you have if higher than normal meaning you need some rests.
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Get a summary of the things to keep in mind when choosing a half marathon London training program and more information about an experienced athletics coach at http://runuk.co.uk now.
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