Half marathons are events in road running with the distance which is half of the marathon race and is steadily growing popular. The reason is because of the challenging distance but the required training is not as intense as for marathons. They are held together usually with a marathon race using the same route but they either start late or finish early.
More events are being held every year because more participants are joining them. One of them is the half marathon London event which you can join if it is near you. But before you can participate in one of them, you must train yourself so you could avoid getting injured while finishing the race. Here are some basic tips that you can follow.
Build a strong base under your feet by running a total of fifteen miles a week and the longest one per day is five miles. This would help you acclimate with the new training workouts meant for the race and not overwhelm your body. If your base is weak during the new training then your body will work double time and could cause injury as well.
Choose to do a training plan that ranges from eight weeks to sixteen weeks which would depend on its content such as frequency, workout types and weekly. Research carefully regarding these plans in determining which one you would be capable of finishing from the start. Choosing a longer one is better when you are just beginning.
It is better to have quality practice runs than quantity because the chances of injury increases when running long miles many times. There must be runs that helps build your endurance and the ability of converting oxygen to energy by your body. The purpose for these are not to become the fastest but being capable of finishing 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 which you can train with by enrolling with a coach or inviting friends. You would become more responsible when you know there would be others waiting for you at the sessions. They can be your encouragement also.
Research in advance about the race including what sports drink would be provided and practice using the same drink. Do not use one that you have not tried during your practice sessions and if you have a preference, ask friends and family to stake out along the route. Locate where the aid stations and portable potties are in case you ever need them.
Remember to rest so your body would have the time rebuilding and repairing your muscles. Skipping this will burden the recovering ability of the body and making you prone to injury more. Check if your resting heart beat rate is a little higher than normal which means you need to rest.
More events are being held every year because more participants are joining them. One of them is the half marathon London event which you can join if it is near you. But before you can participate in one of them, you must train yourself so you could avoid getting injured while finishing the race. Here are some basic tips that you can follow.
Build a strong base under your feet by running a total of fifteen miles a week and the longest one per day is five miles. This would help you acclimate with the new training workouts meant for the race and not overwhelm your body. If your base is weak during the new training then your body will work double time and could cause injury as well.
Choose to do a training plan that ranges from eight weeks to sixteen weeks which would depend on its content such as frequency, workout types and weekly. Research carefully regarding these plans in determining which one you would be capable of finishing from the start. Choosing a longer one is better when you are just beginning.
It is better to have quality practice runs than quantity because the chances of injury increases when running long miles many times. There must be runs that helps build your endurance and the ability of converting oxygen to energy by your body. The purpose for these are not to become the fastest but being capable of finishing 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 which you can train with by enrolling with a coach or inviting friends. You would become more responsible when you know there would be others waiting for you at the sessions. They can be your encouragement also.
Research in advance about the race including what sports drink would be provided and practice using the same drink. Do not use one that you have not tried during your practice sessions and if you have a preference, ask friends and family to stake out along the route. Locate where the aid stations and portable potties are in case you ever need them.
Remember to rest so your body would have the time rebuilding and repairing your muscles. Skipping this will burden the recovering ability of the body and making you prone to injury more. Check if your resting heart beat rate is a little higher than normal which means you need to rest.
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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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