latest half marathon training 2019 /tips/ schedule/plan

Half marathon training 2019 latest


In the 21-kilometer race half marathon requires training successfully, for this it requires more preparation than simply registering and walking every day of the day. It is a good idea to follow the training plan and to change your lifestyle in preparation for the race, whether you want to win or want to fulfill it. This article will give you information about mental and physical preparation for this great day.
Half marathon tranning

stage 1st

half marathon training

1. Know your skills Running coaches are advised to run 16-24 km per week before considering half-marathon training, if you are just starting now and you still do not run it, wait till Do not stay in that situation before you register for the race.


2. Start early for half marathon training months, so do not start training a month before the race.

  • I f you are getting started, then there is a training plan from around 20 weeks in advance. 
  • If you are intermediate, give yourself about 16 weeks. 
  • If you are advanced, then train around 12 weeks.

3. Sign up for the race at the time you pay the fee and you officially register for the race, that time is the time when the deadline is set. Mark the date on your calendar and be ready for months of excitement.


  • Consider registering with the team Training with a team, or simply with a friend, will keep you motivated. 
  • You can also sign up for any reason, you can register as a sponsor and run for a donation. To think that you can leave other people wrong, you have to try hard

method 2

Follow the training plan

Before starting a training plan, before you start a plan you will be motivated to become motivated and to know about your progress, a plan physically helps you to keep track of your progress and set a definite goal.


  • There are online sources such as Runnersworld.com that offer different types of training plans that meet different needs. You can choose a plan that works with your schedule and skills. 
  • If this is your first race, do not press hard to finish the race or choose a training plan, choose a plan that helps you finish the race, and then work on breaking your personal record. 
  • As you start your training, keep records of your workouts, take notes of how it went, and you need improvement.
    Half marathon tranning
2 .Mix easy and long races with cross training. Most training involves a weekly calendar which tells you what to do every day.
  • There are long race recovery races. They are usually 5 - 8km long The long haul happens once a week, and the distance increases when you go through training. 
  • In the end, the longest run will be half marathon. 
  • The practice of cross training is biking or swimming, such as allowing you to strengthen your entire body in preparation for the race.

3 Make your plan with your schedule Try to put your career in your exercise, so that you have to change all your programs for the train. When your training is struggling with other things in your life, then it is easy to give up.
  • If you miss a day of long career training, change your time to be able to compensate the next day. 
  • If you do not train for a day or two, then this is not the end of the world, just go back to that training from where you are.
4. Do not exaggerate if you work hard yourself, then you can hurt yourself and remember the race. Therefore, you can not take your plans from a more advanced training plan that can handle you.
  • Do not try to work hard for the lost day by adding more kilometers to your next race. Time is required to bear your body long distance. 
  • If you hurt a muscle or feel pain in your body, stop one day do not take the risk of hurting

method 3

Put everything in practice on the day of the race

1 Eat healthy food Nutrition plays an important role in your training, because you get closer to the race day, make sure your body is in the best possible size from what you are eating.
  • As you start long distance races, 65% of your calories should be in the form of complex carbohydrates, 20% unsaturated fats and 10% protein. 
  • Load your food with carbohydrates in the first week of the marathon so that your body is ready for physical challenge. 
  • Do not eat for a lot of races, because food can be very heavy and you can run slowly.

2 Be Hydrated, Naturally, you may be drinking too much water during training, but in the days before the race, make sure you are well hydrated.
  • If you walk for a long time, practice with a bottle of water with you, either hydrated in your hand or on your waist, while you walk. 
  • Avoid drinking too much alcohol and caffeine before the race, because it will cause dehydration.
3 Take a break from the last long run of your training before the marathon several days before it is time to recover your body. Before the race, relax or run a bit, but do not train too much.
  • If you have to stop running and walking, then nothing happens. 
  • Just go back when you're ready Ask your friends and family members to encourage you during the race to get some more inspiration to reach your goal.

TIPS

  • Make your inspiration for the big event from the first day, and remember in full training why you want to complete that semi marathon if you are not motivated, your training will not succeed. 
  • After a few days you will be surprised why you do this Has decided, so be prepared to work hard and keep your mind focused on your goal. 
  • Reduce the chances of injuring yourself by treating any pain over time and by including recovery days in your training Buy a pair of running shoes and for the other races, make sure they are fit. 
  • If you have a lot of training then you may have to buy something tennis shoes should be replaced by them 480 - 800 km.

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