A 13.1-mile half-marathon is a great alternative for those who want to run a race but are not excited by the prospect of running the 26.2 miles of the full marathon and the marathon training schedule that goes along with that. Less experienced runners view the half-marathon as their ultimate goal, while experienced runners use this run as a part of their training program for the longer race. Sign up for a race that takes place in a few months and then train for a half-marathon in about 12 weeks using the following tips for beginners.
Purchasing the correct running trainers is probably the most important decision in the entire training process. Visit a running store and allow the salesperson to determine the proper shoe for your foot type. The shoe will be one-half to a full size bigger than a regular shoe to accommodate swelling feet during the run. Replace running shoes every 300 to 400 miles in order to avoid injuries to the legs and joints.
Begin each run with warm-up exercises geared toward dilating blood vessels and making muscles more flexible. End will cool-down exercises that promote blood flow through the body and allow blood pressure and heart rate to drop naturally. These routines should include five to ten minutes of light aerobic workout such as brisk walking, stationary bike cycling, or slow jogging.The slow pace helps you keep yourself in "the zone" for optimal heart rate conditioning during your halfmarathon training.
Start by running about two miles per day and intersperse days of running with days of rest. Over a twelve-week period, work up to 12 miles but continue to alternate days between running and resting. Cross-training days may be added as desired and that training will involve biking, swimming, or elliptical exercise. Address any injuries that occur by icing them for 15 to 20 minutes per day.
In order to train for a half-marathon, purchase a good pair of mens trainers, incorporate a warm up and cool down period with each run, and gradually increase distance run to 12 miles. Be sure to give your body good nutrition in order to sustain the kind of energy output you're asking of it, and to be able to repair any tissue damage quickly. Add cross training days into the running schedule and allot other days to rest rather than running. Following this training technique will result in success during the day of the half-marathon. You should easily be able to have fun and finish the race.
