Read 194 times since Thursday, February 04, 2010
You need to keep a proper perspective if you are new to running in general. If you have little to no prior running experience keeping to a strict running plan will be challenging. It might work better for you to simply get out and do some general light running if you have not been running. It will not take you very long to get up to speed. Your body will know when you are ready to start a training plan.
If you are a runner and have decided to train for a half marathon you are ready for a beginners training plan.
A half marathon is 13.1 miles. You should consider training for 15 miles instead of 13.1 miles. Just in case you didn't sleep well the night before the race you will still have a respectable outcome. If you can run 15 miles on a good day, then you know you can run 13.1 miles on a bad day.
Here are the basic principles for half marathon training for beginners;
Pre-Training
As soon as possible be conditioned enough to run 30 minutes nonstop. To get to this point you may need to do a run walk training plan. Eventually you want to be able to run for 2 hours without walking.
Running Schedule
One rule is DO NOT run every day. If you run every day you will kill yourself, ok not literally but you will injure yourself. Running every other day is the plan.
Easy Days
Who says you have to go hard all the time. You might want to consider running at a little slower pace. Make sure you can carry on a conversation. If you are gasping for air, you are running too hard.
Long Days
These run days could be at your normal running pace but increase your distance by about 10%. If you try and increase your distance too much you will over train and injure yourself.
Speed Days
Incorporate some sprints. For example every mile you run sprint for half a football field or a full football field.
Other Principles
1. Push yourself two days during the week: You know your body best. Consider running your normal mileage but run it a little faster. Or, run your same tempo but increase the distance. Or run faster and increase your distance. Or, on your speed days sprint a full football field instead of a half football field for every mile or two you run.
2. Make sure you have good running shoes.
3. Diet: Your diet should compose of about 65 percent carbohydrates. Carbohydrates give you the energy. Make sure your carbs are complex carbohydrates.
4. Mental toughness: Running a marathon or half marathon is just as mental as it is physical. Prepare yourself psychologically by visualizing yourself in your mind running the race. Count the cost up front. If you know you will feel pain visualize yourself running through the pain. This will obviously be the growing type of pains; if it is the sharp stabbing pain then there could be a medical concern. Many people like music to pump them up. You may not want to listen to music while you are running so you can be fully aware of your surroundings.
Conclusion: Half marathon training for beginners is about easing into it and not worrying about sticking to a strict schedule if you are not in the running habit. You want to be in condition to run more than half marathon distance so you won't feel anxiety on race day. Bret Bradshaw owns a celebrity virtual personal trainers business. Go to www.fit-in-exercise.com for more information.
Distributed by http://www.ContentCrooner.com
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