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:
If you have been taking a balanced diet before, you don't have to change your diet greatly. Of major importance, you need to increase the number of proteins that you take in your diet. Many marathoners tend to make the mistake of getting vitamin supplements during their training. This is wrong. The best way of going about it is getting the vitamins from whole foods.
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.
Fartleks: A fartlek, which is Swedish for "speed play, " is a run of about 30-50 minutes in which the runner mixes sprinting with jogging. A usual fartlek might be 3 minute jog, 1-minute sprint, 3-minute jog, 2-minute sprint, 3-minute jog, 3-minute sprint, etc. This workout does a great job simulating the changing paces of a race. After a month to six weeks of base training, a runner should try to run at least one fartlek every other week.
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.
Eat Properly- As a runner, your diet is important, especially when you embark on something like a half marathon training program. You need a balanced diet of: Carbohydrates for energy, protein To repair and build muscle, fat for stored energy. Many runners neglect the importance of the right amounts of protein and fat in their diets.
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.
Fuel Up Before Your Longer Running Sessions- Running consistently raises your body's dependence on carbohydrate foods. If you don't have sufficient stored in the muscles, your speed and stamina may very well suffer. It's best if you have a high carbohydrate food 2 - 3 hours before you run.
If you have been taking a balanced diet before, you don't have to change your diet greatly. Of major importance, you need to increase the number of proteins that you take in your diet. Many marathoners tend to make the mistake of getting vitamin supplements during their training. This is wrong. The best way of going about it is getting the vitamins from whole foods.
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.
Fartleks: A fartlek, which is Swedish for "speed play, " is a run of about 30-50 minutes in which the runner mixes sprinting with jogging. A usual fartlek might be 3 minute jog, 1-minute sprint, 3-minute jog, 2-minute sprint, 3-minute jog, 3-minute sprint, etc. This workout does a great job simulating the changing paces of a race. After a month to six weeks of base training, a runner should try to run at least one fartlek every other week.
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.
Eat Properly- As a runner, your diet is important, especially when you embark on something like a half marathon training program. You need a balanced diet of: Carbohydrates for energy, protein To repair and build muscle, fat for stored energy. Many runners neglect the importance of the right amounts of protein and fat in their diets.
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.
Fuel Up Before Your Longer Running Sessions- Running consistently raises your body's dependence on carbohydrate foods. If you don't have sufficient stored in the muscles, your speed and stamina may very well suffer. It's best if you have a high carbohydrate food 2 - 3 hours before you run.
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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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