Saturday, March 2, 2019

How to Train to Run a Half-Marathon Essay

I. Step1 Preparing the Mind Visualization- picture in your spirit the runner you want to be. Picture yourself making a slap-up bringing up run. Affirmation- flood your hear with positive thoughts by talking to yourself each day. notify yourself that you are a marathon runner. Our minds operate in the present so the more we tell ourselves something, even if it is not yet true, the faster our mind believe it. Also, put an affirmation, race brochure, or inspiring quote somewhere you provide see it every day Block the Negative thinking- Be aware of negative thoughts creeping into your mind. Stop them in their tracks by express yourself the opposite. If you catch yourself thinking you are tired during a run, tell yourself some(prenominal) times that you feel great and strong Think about wherefore you stomach set this monster goal for yourself and see yourself enjoying the benefits you expect to have once you accomplish your goal. Motivation- Building mental stamina is essential . Staying motivation and growing the proper mindset is key to enjoying training and crossing the finish verge Goals- You must have the by rights goals and reasons for running in order to be successful. Finishing time goals is a good way to start.II. Planning a StrategyWear the right gear- Buy a good correspond of running shoes. These will be the most important piece of gear. on that hint are sold at specialty running stores that help you mother fitted. Nutrition- Carbohydrates provide the fuel runners need. During training 65% of your total calories should come from daedal carbohydrates, 10% should come from protein, 25% should come from unsaturated fats. Hydration- Consume 6 8 ounces of fluids every 20 minutes. During pre-training and marathon training this is of the upmost magnificence to help keep you going. Recovery- is an important part of training. You should not run every day. Your consistency needs to rest between runs so it can ascertain from one run to the next , getting stronger between each run. Avoiding Injury- Use the non-running old age to rest and recover. Ice-down any soreness. Injuries often sneak up without warning. Doing all the right things will minimize your chances of injury.I. Executing the PlanPre-training- Before beginning fractional marathon training you should be able to run for at to the lowest degree 30 minutes without stopping. Distance is not important right now. You unspoiled need to get your body used to running. Combinations of run/walks are great to use. Its also a good idea at this point to go ahead and sign up for a half marathon Training- Your mileage should gradually increase each week. Total weekly mileage should not increase by more than 10% from week to week. finish a run of 10-12 miles about 3 weeks before the race will be enough to prepare you for the finish. Then taper off in the final weeks leading up to the half marathon to allow your body to recover from the training. Half Marathon Day- The big da y You will be full of adrenaline after leaving the starting line. Remember though, place running is about endurance and pace is critical. Maintain pace to nevertheless everything you have left for your big finish

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