Beginner Half Marathon London Training
by Frances Snyder
Those who are yet competing in a half marathon are probably wondering where to start with their training. The best way to assure success over the 13.1-mile distance is to follow a well prepared <a href="http://runuk.co.uk">Half Marathon London</a> training program.
Training Runs: Training runs consist of 30-50 minute runs at a steady pace. They are the heart of any training program and help to build muscle and develop the cardiovascular system. A runner should run at least 3-4 training runs per week.
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.
Get Adequate Water- This could be quite a struggle to understand exactly how much you should have. The easiest way is to just sip a small amount constantly over the course of your run. The more scientific way is to weigh yourself before and then again to follow your run. For every lb you drop, you'll want to replace with a semi liter of water. Therefore if you've been out for a 30-minute run and you weigh half a pound less, it is advisable to drink at least a quarter of a liter of fluid during your next 30 minute running session.
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.
Get a summary of the things to consider before selecting a <a href="http://runuk.co.uk">half marathon London</a> training program and more information about an experienced athletics coach at http://runuk.co.uk now.
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New Unique Article!
Title: Beginner Half Marathon London Training
Author: Frances Snyder
Email: nathanwebster335@live.com
Keywords: Half Marathon London
Word Count: 543
Category: Running
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