marathon training

Training for a Half Marathon

Training for a Half Marathon

If you have decided to run a half marathon you are obviously ready for a challenge. This is an accomplishment only a small part of the world’s population has achieved. Congratulations you are about to become one of them.

Motivation is of huge importance, but building stamina and maintaining that motivation is essential. Set yourself goals, how long do you have to train for the event? Your goals need to be realistic and attainable in order to avoid injury and disappointment. Fartlek training is one such of the training styles we use at FitFarms weight loss camp; we do discover that some of our guests are planning to run a half marathon in the future.

Fartlek is a system of difference types of running, from sprinting to jogging. Targets are set with landmarks. Short sprints are used to push the body to gain stamina and endurance. This is an alternated with jogging in order to achieve some recovery time. At each stage of the running set a landmark target. At each training session aim to set the landmarks further apart.

Ok so you’ve set yourself goals. The type of training you undertake will already enabled you to set yourself the goals you need to gain fitness and motivate you to your achievement. How much time do you have before the marathon event? Recovery time is just as important as training time to avoid injury. Balance the training/recovery time, ensure your nutritional levels are adequate for the task, and choose the correct footwear.

Steadily increase the mileage you cover during your training sessions, try and aim for your longest run to exceed the required length of the half marathon. Imagine the mental advantage of being capable of exceeding the marathon length on the big day. Ease off the training in the weeks approaching the run to give your body time to recover. Good luck.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit and Training Schedule: SeeVanessaCraft.com

Good Nutrition for Marathon Training

Good Nutrition for Marathon Training

Your marathon training plan is in place; therefore the next stage is good nutrition. A good nutritional diet is vital to your training success.

The first point is fast foods should never be part of your training diet. It’s important to get the right combination of fruit and vegetables, proteins, and grains. Raw fruit and vegetables are the most valuable as none of the nutrients have been lost due to cooking, and white meat is preferable to red meat. For any vegetarians training for a marathon soy and whey products make an excellent alternative to meat.

The diet you undertake for marathon training may not be the same as a non-training diet in the quantity and type of carbohydrates you consume. The carbohydrates from pasta and grains have been suggested as the ideal base for an endurance training diet; however a lower carbohydrate diet would probably be preferred in a non-training diet.

Hydration is also vital during a training programme. Trainers recommend that fluid losses should equal the fluid intake. It is a very fine balance and can be monitored by weighing yourself before and after a run. Research suggests that for every pound lost is a measure of fluid loss on the run and should be replaced by 2 to 3 cups of fluid over the day. During a marathon fluids should be replaced at the time with a balance of electrolyte, fluid, and carbohydrate intake. Sports drinks are provided at the marathon event and it may be useful to train with the same product.

 

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit to BodyFitTrainingSolutions.com