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How To Run Your Best Half-Marathon

HOW TO RUN YOUR BEST HALF-MARATHON (ever) When a full-blown marathon seems a little too daunting, this 13.1-mile race is an awesome challenge anyone can tackle. It still requires a solid commitment to a training plan, but crossing that finish line is a feat few will regret. Ready to take on the fastest growing distance races in America? Here's your guide to getting started. RUNNING RIGHT & PREVENTING INJURY Nobody wants to deal with injury. Running with correct form and maintaining strength is key to staying safe while training. To steer clear of injury, remember the basics: WEAR THE RIGHT SHOE. Your shoe should fit comfortably snug with about a thumb's width of room between your longest toe and the top of the shoe. Your heel should also fit snug, but not tight. Replace them at least every 600 miles or six months. WARM UP AND FOCUS ON FORM. COOL DOWN. Make sure to fit in 10 minutes of dynamic stretches and a few minutes of walking before a workout. Look ahead (not down), swing your arms forward and back, and have your feet land right beneath the body. Make sure not to slouch! Foam roll and stretch afterwards as your cool down. MASSAGE THE MUSCLES. Foam rolling, massage sticks, and tennis or lacrosse balls help correct muscle imbalances and reduce stiffness associated with muscle recovery and repair. RECOVER RIGHT. Fuel up after a long run with a carb- and protein- filled snack. Also make sure to take two days off per week, and clock in seven to nine hours of BE CAREFUL OF TERRAIN. Be mindful of what ground you're literally covering, and switch up the surfaces (roads, tracks, and trails!) from time to time. sleep each night. DIET & NUTRITION Proper nutrition is key to feeling strong while working out, and we have some tasty tips and treats perfect for fueling up right. PRE-WORKOUT A pre-workout meal or snack should consist of three main nutrients: Aim for 40-50 low-fat grams of carbohydrates and 10-15 grams of protein an hour or two oats mini & eggs bean & cheese smoothie quesadilla before your workout. DURING WORKOUT Dried Fruit: dates Athletes should raisins consume 30-60 grams of carbohydrates, or about 120-240 calories. bananas Energy Gels Coconut Water Nuun Hydration Tablets POST-WORKOUT essential to refuel your body within three hours of working out in order for the muscles to properly recover. A healthy mix of carbs, protein, and fat will do the trick. green monster smoothie veggie & chicken omelet protein pancakes WARMING UP & COOLING DOWN The biggest mistake runners can make? Jumping into a workout without a proper warm-up, and forgetting to cool down. Cool Down: Warm-Up: Break out the foam roller to prep the body for movement, reduce muscle tension, and correct muscle imbalances. Roll out the calves, hamstrings, glutes, quads, and IT band for 30-60 seconds each. Walk for five minutes before leaving the track, road, or treadmill. Then it's time to hit the foam roller again (or The Stick) to roll out the calves, hamstrings, hip flexors, glutes, quads, and back. Then do a series of dynamic exercises to get the joints moving through a specific range of motion: high knees, butt kicks, inchworms, side lunges, and squats. Don't forget to hydrate and refuel properly to prevent cramping and soreness! STRENGTH TRAINING Building full-body strength can have a significant impact on a runner's speed and ability to recover from training. Keep strength training sessions to one hour or less. Pick 4-8 exercises per session, making sure to hit the body's major muscle groups (legs, lower and upper back, shoulders, chest, and core). Try these to get started! jump squ t push-ups planks wall sits mountain climbers Running-related injuries are often associated with weak glutes, hips, legs, and foot muscles. Fit in strength training moves to keep the body strong, correct muscle imbalances, and reduce the risk of injury. Here are a few to get started: glute bridges clam shells single-leg raises single-leg squats FINDING A TRAINING PLAN Ready to make a run for it? Runners should start with a solid training guide to make sure they get up to speed safely and effectively. For those who don't want to shell out for a running coach, check out Greatist's half-marathon guide, which includes three different 12-week Each plan has a smart mix of runs, strength training, speed work, and rest, so you'll be sure to get to the start line feeling confident and strong. plans to choose from (beginner, intermediate, and expert). The Greatist Half-Marathon Challenge Guide can be found in the Greatist Shop, along with a separate training app so you can keep track of your daily workouts. 13.1 GEAR: WHAT'S WORTH BUYING Building full-body strength can have a significant impact on a runner's speed and ability to recover from training. Hat Headphones Compression Gear Sunscreen Anti-Chafe Guard GPS Synthetic Socks Watch MENTALITY & MOTIVATION If you need an extra push to lace up your sneakers, a little motivation and support can be a lifesaver. START A BLOG DO IT FOR A CAUSE FIND A MANTRA TRACK YOUR PROGRESS Join a community for some off-road support: MapMyRUN, /r/running, Fitocracy, Dailymile, RunKeeper Breddit dailymile MOST POPULAR & FUN HALF-MARATHONS Still need to sign up for a race? Check out these awesome half-marathons from around the world: New York City Half-Marathon Rock 'n' Roll Arizona US San Francisco Half-Marathon Disney's Princess Half-Marathon RACE DAY STRATEGIES & TIPS Make your race day as enjoyable and stress-free as possible with some solid tips before heading to the starting line. START ACCEPT PRE-RACE NERVES. V CHARGE UP ELECTRONICS BEFOREHA ND. V WEAR YOUR FAVORITE (WORN-IN) GEAR V EATWHAT YOU' RE USED TO. V STAY HYDRATED. V GET TO THE RACE EARLY. V HIT THE BATHROOM BEFORE! V WARM UP. V PACE YOURSELF. Pick Your Strategy Stick to one of these three pacing strategies for your best half ever: Even splits. Run at a steady pace throughout the race so your times for the first half and the last half are as close to identical as possible. Even effort. This method is based on overall exertion level rather than numbers – your physical exertion will feel the same throughout the race. Negative splits. Start at a conservative pace and pick up speed after the halfway point. With negative splits, the last half of the race should be faster than the first half. CROSSING THE FINISH LINE Congrats! Now that you've ran a half marathon, get some rest over the next two days, or do some active stretching or light yoga. Then you should be good to hit the pavement again. There are many different roads you can take after crossing the finish line. Maybe you want to try and run a faster half. Or maybe it's time for a full marathon, a fast 5K, or even a triathlon. Whatever you decide, remember creating a goal is the first step towards accomplishing it. Greatot http://www.ncbi.nlm.nih.gov/pubmed/20086329 http://www.ncbi.nlm.nih.gov/pubmed/18424485 http://www.ncbi.nlm.nih.gov/pubmed/15730338 http://www.ncbi.nlm.nih.gov/pubmed/19160916 http://www.ncbi.nlm.nih.gov/pubmed/22506236 http://www.ncbi.nlm.nih.gov/pubmed/8784762 http://www.ncbi.nlm.nih.gov/pubmed/19996770 http://www.ncbi.nlm.nih.gov/pubmed/ http://www.ncbi.nlm.nih.gov/pubmed/21116024 http://www.ncbi.nlm.nih.gov/pubmed/18607220 http://www.ncbi.nlm.nih.gov/pubmed/10658002 http://www.ncbi.nlm.nih.gov/pubmed/10658002 đust CARBOHYD RATES

How To Run Your Best Half-Marathon

shared by greatist on Apr 30
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Whether it's your first or your fiftieth half-marathon, why not make it your best race yet? Read on for everything you need to know about training, fueling, and running right in this ultimate training...

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