Half Marathon Training To Get Out Of The Couch
The idea was fun, when your friend persuaded you to register for the upcoming half marathon event not many months back. However, now since the times is nearing for the race, you maybe speculating what have you signed up for and what to do about it now that the time is nearing. Here is a news flash for you –although reaching the start line can seem to be a scary affair for an amateur, it is not as rough as you think. Keeping 14 weeks duration before the event is a good idea to utilize for training well.
Run And Walk To Half Marathon
A fourteen weeks training can be a simple way to increase your mileage. This training requires a simple four-day approach of running and walking each week. Do not intent on any big leaps in the weekly target mileage, since that can alter your balanced training plans. Include only running and or walking sessions during your initial few weeks to build you endurance level in a comfortably safe way. By the time you reach the fourth week, you will be ready for transit from run walks to pure running workouts. Take walking breaks in between sessions, if you are not completely ready by the fourth week. It is fine if you continue with the run/walk sessions in between trainings, and even on the main event, since finishing the run should be your primary objective.
Half Marathon And Food
Planning for your first half marathon is more than physical training. A complete balanced diet and full sized nourishment are what are necessary to prepare yourself for the main event. A practical level of planning ideally begins before two or more months from the main event. Planning your nutrition is as vital to the preparation as is the physical Training For A Half Marathon. Train yourself to intake appropriate quantity of proteins, fats, and carbohydrates for an optimal level of performance. Only a balanced diet with an equal level of training can help you to get ready for a half marathon.
Balanced Protein Carb Diet
A balanced diet is equally necessary for a half marathon preparation as a balanced, controlled workout plan. Proteins are the building block of our muscles, and are the athlete’s favorite to build muscles mass. Hence, protein necessities are high for athletes. You need to consume a diet that gets thirty percent of the calories from protein. Lean meats and vegetable proteins are the best options. Tofu, egg whites, avocados, nuts, almond milk and low-cut milk are great choices too other than quality cuts of meat.
Carbohydrates help to provide instant surge of energy to the tired muscles during the Half Marathon Training sessions. Your muscles start craving of starch as soon you finish training sessions and in the beginning. You should have a fifty percent of your daily intake of calories from carbohydrates. Remember to go with complex carbohydrates. Fresh vegetables, fruits, and whole grains are good sources of complex carbs. Brown rice can be a good option, but remember to choose carbohydrate sources that provide a good amount of fiber as well and stay away from junks.
Some Necessary Tit Bits
Although both protein and fat are capable of releasing equal amount of energy for each gram in your muscles, excess fat tends to make you sluggish. Hence, only twenty percent of the daily calorie intake should be from fat. The reason to add fat in the diet is to balance metabolism. It is common among the endurance athletes to drain fat in a high percentage during training sessions. Seafood, avocados, nuts, and olive oil are healthy fat sources. Do remember to hydrate yourself properly while preparing for a half marathon since sixty percent of the human body is made of water.