Half Marathon Training
To set up a running base is for a newcomer who is training for a half-marathon, the most essential factor. If you can run without any effort for 4-5 miles, you can begin training for a half-marathon. It is better to start with a training of a distance of 5 kilometers (3.1 miles), if you have never run before.. If you can already run a 5K, then bit by bit advance to 10K. Before you even start thinking about a half-marathon, try to concentrate on your running base. It’s primary to know how far you can go and how much energy you got to advance. You walk first, and then you run – right? So, target for a 5K first and add up a few more miles to your training. You will be running 5 miles and will have a good base to start your half marathon training.
The following thing a newbie needs to do is to have a destination. If you are intending to join a half-marathon for the first time, then being able to cross the finish line should be your first aim. First time runners should not train with a time goal in mind. This is so for two reasons:
Taking part in the half-marathon, is participating in a race where you have to run a distance of 13.1 miles This distance is a examine of endurance for a first-time runners. Going for speed commonly leads to injuries. If you do not meet your time goal, you will also finish up being disappointed. Getting over the finish line will put you in the class of a half marathon finisher – something to be proud of for a first time half marathoner.
Dedication is the following thing which beginner needs. If you don’t have commitment you will not be able to train for the race. Why do you need a dedication? Half marathon training is not a one-day thing. You will need to be determined and solid. Training every week and every single day is necessary. You have to be able to put the base miles. It doesn’t matter whether you are having a good day or not. If you are not able to put the time aside for training every week, you probably don’t have commitment. Lack of dedication will conduct to skipping runs and lack of enthusiasm. A dedicated person won’t avoid skipping runs – but life happens – if you skip a run, settle for it some other day. This however, should not be a pattern for every week. Attempt to set up a half marathon training schedule, this will motivate you.
Here are some tips:
1. Have a Goal! Use the SMARTER method of goal setting wichis is outlined in full in our package.
2. Get a formalized written half marathon training program.
3. Use positive self talk – to get yourself to training, through training and to stop your mind wandering
4. Be consistent – consistency of making training and attaining training goals set out in your program is the key to success. Many athletes can string a few sessions together, but great athletes can string weeks, months and years of sessions together without missing training.
5. Beware of Over-Training. Take your rest and recovery seriously, as it is during training that the body becomes fitter, faster and stronger.
6. Use shorter lead up events as practice for speed, hydration, preparation etc
7. Eat right – race cars need race fuel and so does your body
8. Utilize glycogen synthetaze to speed up recovery and boost performance, by eating < 10 minutes after a training session
9. Hydration is crucial – stay hydrated all the time, avoid coffee and alcohol and learn to drink regularly while running.
10. Have a goal for every training session and stick to it, use variety to avoid boredom and to help develop all aspects of your running.
About the Author
Tariq Ghazi – http://www.halfmarathontraining.info
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