half marathon training plan for Beginners. Lest make a schedule of half marathon training. Its help you to make yourself a pro athlete.
Marathon is a long-distance racing game. Officially, the distance of the race has been set at 12.5 km or 26 miles 5 yards. It is often referred to as road racing or road racing, as it is commonly used to conduct sports. The ancient Greek soldier, carrying news of the battle of the Marathon by Phaedippides, rushed to Athens. The marathon race was named after the marathon war that was commemorated.
In the modern Olympic Games, marathons were in vogue at the beginning. But before 1220 the game did not have specific criteria. Every year, more than 500 marathons are held in the world. A large number of sports enthusiasts participate in the sport. Considered the smallest marathon, only a few dozen participants can take part in the Stanley Marathon. But over a thousand competitors can participate in a wide range of marathons.
half – marathon training
Initially, there was no specific distance for the marathon. The biggest and most important event at that time was the participation of competitors in this large distance competition. Although the distance between the start of the Olympic Games was not determined, approximately 8 km or 20 miles was kept. The distance from Marathon City to Athens was the draft criteria. The exact distance depends on the city’s road network, which hosts the Olympic marathon.
Distance to the standard of marathon racing was determined by the International Amateur Athletic Federation (IAAF) in May 1226. It was considered to be the standard for 25 miles, 8 yards or 12.5 kilometers. It is recommended that the laws of competition be determined in a metric manner according to Article 25.
half marathon training
Running is very important for the body. However, almost without knowing, we do something wrong after running. Which is more harm than the benefit of running? So know what to do. It does not have to do anything to get a better result by doing hard work.
The body should be given a chance to cool down after the race: While many of us in a busy life make time for running, we do not allow the body to cool down after running. Being cold does not mean opening a shoe at the end of a race and putting it on the sofa. Remember that even a vehicle has to slow down before braking. Likewise, we should not stop running immediately after running. Every time you run, the body should be allowed to cool down slowly.
half marathon training schedule
At the end of the race, you should slow down slowly and finish the race with some basic stretching and then finish the exercise. It keeps the muscles of the body flexible and protects against muscle soreness or muscle aches. Moreover, after completing the race, there was a new initiative to start the day’s work.
our body regains its functioning properly and helps in the release of metabolic waste (lactic acid emitted after any hard workout). Moreover, we should drink water as soon as possible after exercise or running so that our muscles provide proper oxygen and nutrients.
half marathon training plan
Not replenishing glycogen collections: Running consumes energy in our body, burns calories, destroys all body resources or freezing material. Also, all the muscles, tendons, ligaments and spine work in our body. These resources should be completed as quickly as possible. Otherwise, there is the possibility of injury or injury to the muscle.
For those who are running to lose weight, it is best to eat something after the race. Because after exercise or racing, the body’s metabolism or digestive power increases which burn excess fat.
In the next few hours of exercise, our body needs carbohydrates or sugars, protein, fat, vitamins and minerals. Therefore, it is better to eat vitamin-rich foods after exercise.
During exercise or racing, our bodies are under impossible stress. So it’s good to take some breaks in between exercises. It does not damage the muscles of our body. Continuous exercise or running may cause muscle tension or other injuries.
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Moreover, it is important to get enough sleep during the day so that our muscles, bones, and tendons get a chance to heal.
Usually, when someone plans to run for exercise, he runs for a long time. But this is not true at all. Rather, the start should be slow and the running time should be increased. In the beginning, one should be careful not to look at a distance but to run. To enjoy the race, it may take two minutes to walk one minute at the start.
Doing this will have to be repeated over and over.
The most important thing is to use the right strategy. When running lightly, the abdomen should be taken care of. With that, some stretching can be done. Stretching is good for running well.
Use of appropriate shoes is very important to start racing. Be careful before buying a shoe, because if you buy the wrong shoe you will be prone to injury. Even the legs can go sore. So before buying a shoe it is important to see if it is not only comfortable, it should be noted that the foot fits well.
half marathon training for beginners
It is good to have a partner while running. Who has the same skills, as well as the stamina? It will not be boring to run alone. Not only will it encourage you to run, but it will also help you to be regular. Maybe one day running is not encouraged, at this time friends will be encouraged to run. It will also be easier to maintain a routine.
Put on sunglasses, caps, and comfortable clothing as the first preparation for the marathon. Be careful when choosing clothing. Do not wear clothing that is too heavy or thick because it will not drain the heat generated by your body during the race. As a result, you will get sick very quickly.
Try to be present at the appropriate time on the day of the competition. Stack the necessary ingredients in advance.
Increased awareness of the need for socks and shoes. There are special socks for racing in the market, also known as compression socks. These socks help run the blood by keeping blood circulation normal. And there are separate kiddos for exercise that are quite comfortable for racing.
half marathon training beginner
Keep saline mixed with water or protein shake or water. Water and salt are released from the body during sweating. For this, be aware that there is no water and salt deficiency in the body and drink saline after the race.
You can keep a tracking device when needed. This will help in identifying the path.
The marathon is a long race. The race was held in Athens, Greece, at the reopening of the Olympic Games in Athens, Greece. The marathon race was launched in honor of Greek soldier Fedipides. In 5 BC, Fedipides ran a marathon from Athens to give the good news of his country’s victory against Persia. The distance he ran was 5 kilometers (25 miles).
A Greek resident also won the first marathon race of the year. The name is his Spios Louise. The distance in the Olympic marathon was set at 120 meters (25 miles 5 yards). However, the distance values for other marathon racing may vary. And for this reason, the International Amateur Athletic Federation does not produce any twenty ^ records during the race.