Training for a half marathonsubmitted on 12 October 2014
Are you getting ready for a half-marathon? You need to plan strategically, train hard and cover all the bases if you want to get past the line before the clock ticks past your target time. Below are some of the best tips you will find for the final few weeks of your preparation.
Basic drilling
One way to boost your running efficiency, and ensure a good performance on the D-day, is to do some basic drills. This should involve, spot running, high knees and arm swings. These exercises are very important as they are a good way to wake up your nervous system, put your joints through the paces and warm your muscle tissue. All of these ensure your body moves more efficiently.
Anna Reich, Personal Trainer at annareichpt.co.uk, advises “you should do drills through the course of your training. Like anything they are a skill to be learned and mastered. Don’t forget to warm down as well, otherwise you will end up picking up injuries that hamper your training.”
Nutrition
If you are able to get your nutrition right, you will be able to give yourself a great chance of coming out on top in your personal battle. This doesn’t mean you should load up on carbs and any energy foods you can lay hands on. All you need as a recreational runner is properly balanced meals filled with lots of protein and vegetables.
On the day of the event, you can grab a slice of toast, and a banana to ramp up your energy levels. This combination guarantees you instant energy as the banana provides you with fructose while the toast releases energy slowly. Your pasta dish from the night before will help fuel you through the day.
Since you are running a half-marathon, and not a marathon, there shouldn’t be any need for you to refuel during the run. Only when you have to run for more than two hours should you consider taking a snack mid-run.
Get into the music
If you are looking for a way to boost your motivation, look no further than a great soundtrack. With music, runs become more interesting. Also, music playing in an upbeat tempo that at least matches your stride rate will help you run longer and harder. How do you get good music for your runs? Look for sites that cater to runners like you. Some of them will even let you choose your music based on your pace (per km!)
Work your buttocks
Do you want an additional advantage on race day? All you need to do is to put your buttocks to work. If you sit down for too long, your glute muscles will go to sleep, and this means you won’t be quite as efficient as you will want to be. One quick way to get your buttocks working is to try the wall squat. The wall squat simply involves standing in front of a wall and sitting backwards into a squat. Do this for 10-15 minutes.
Build leg strength
Building leg strength will of course boost your speed. How do you achieve this? Hill runs. By doing hill runs repeatedly, you are engaging in resistance, strength training.
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