How To Train For a Half Marathon?
Recently I came across a complete step-by-step guide that teaches anybody, how to train for a half marathon safely, and sets to take the confusion out of training for good.
Jago Holmes, a certified fitness instructor from New Image Fitness LTD, has written this half marathon training schedule specifically with beginners in mind, and its aimed at half marathon training for everyday people, people like us who aren’t finely tuned athletes and have other commitments besides our training to take into consideration.
Jago avoids the one size fits all training approach adopted by many of the training schedules available, and teaches you how to train for a half marathon based on your own fitness level. He teaches a fast and effective method which allows you to effortlessly run further and faster while avoiding injury and fatigue, insuring that you complete your half marathon come race day.
If you’re confused by all the different training guides available, you’re not alone. Jago’s new book, Half Marathon Training For Beginners, completely eliminates all confusion and takes you step-by-step through each stage of your training, all the way to race day and beyond, and covers these topics and more in great detail:
- Motivation - How to stay motivated so you meet your goal
- Diet Plan - The correct nutrition for half marathon training to blast your energy levels to new heights
- Correct Clothing - Avoid injures by selecting the correct running clothing and shoes
- Training Schedule - How to customise your training schedule to fit around your lifestyle
- Race Day Preparation - What to do on race day – Get this wrong and you’re doomed for failure
Statistics show that less than 1% of the population have ever completed a marathon or half marathon. If your feeling intimidated at the concept of completing a half marathon, and seriously want to reach your goal and join the 1% of marathoners, then this unique step by step guide could help you achieve that goal.
When you order Half Marathon Training For Beginners, you’ll receive 2 training manuals and a number of valuable bonuses, which alone contain loads of valuable information. Also Jago’s so confident that you will succeed with his training programs that he offers a full money back guarantee, so you really can’t loose.
Be sure to check out Jago’s training program, and come back here to post your comments about it. I’d love to hear from you.
You Missed A Training Session: Now What?
If you miss a session during your half marathon training its not the end of the world. The worst thing you can do is get frustrated because of a missing a run. This will only cause you unnecessary stress, and for nothing, because its really not a big deal, and heres why.
As long as you’ve been following your half marathon training plan most of the time, a couple of missed runs won’t really cause you any problems. You can just continue your running from the day you’re on, theres no need to fall behind for a few missed runs.
The problems start if you miss a longer period of training. I define a longer period as 1 week and up. If this happens you should start from where you left off, rather than skipping ahead, like when you’ve only missed a run or too. Also its important to get back into your half marathon schedule nice and slow, otherwise you will wind up injuring yourself, then you won’t be able to train at all.
You should continue like this until you feel strong enough to skip a level and jump to where you should be with your training program. For example, if you missed week 2, you should start from week 2. Once you get to say week 5 you may be fit enough to skip to week 6 so you’re still on track to finnish in your schedules time frame.
Another part of training that really should not be missed are the long runs. You should make every effort possible not to miss these runs, as they are the backbone of both mental, and physical preparation for half marathons, so don’t skip these for any reason.
The important thing you need to consider before skipping a level of training, to get back to the right week, is what you’r body is telling you. If you are feeling really sore after training, you should probably continue at a steadier pace for a while, until you feel ready to kick it up a notch.
Getting the small things right makes a huge difference to your 13.1 training. Like I have already said, if you miss a session or two, so what? Just get up and keep on moving, after all its your sheer determination and drive that will get you through race day, not moping about because you did not make training.
Happy Running.
Choosing The Correct Running Shoes – Avoid Destroying Your Feet
As you work through your half marathon training program, you will rack up a lot of milage. So you really need to choose some good running shoes, and choose them wisely, as the right footwear will greatly reduce the risk of injury during training.
There are three main things you need to consider when choosing the right shoes, and these are your foot type, stride pattern and foot strike. To help give you a better idea on how to choose the right running shoes for your training plan, I will explain each of these points in detail bellow.
- Foot Type - This is basically wether you have a high arch or are flat footed. If your arch is high then you’r going to need to get shoes to match, or alternately, you could use an orthotic insole.
- Stride Pattern - Exactly where you land on your feet is what your stride pattern is. It could be the left, right or even the centre of your foot. The best way to determine your stride pattern is to look at the soles of your current shoes. Just look for the wear and tear and you will know exactly where you’re landing.
- Foot Strike - Where your foot hits the ground first is your foot strike. If for example you land on the ball of your foot, this is where you’re going to need the most cushion in your shoes. If you get this wrong, then as you work through your half marathon training, your feet will suffer.
You really don’t want to skimp on your running shoes. They will be your biggest running investment, and for a good reason. You should always buy the best shoes you can afford, like anything though some brands are better than others.
The best thing you can do is to visit a running store and get professional advice on the things I have outlined above. They will be able to check out your feet and advise you on the best choice of footwear.
Simple Hydration Program For Half Marathon Training
Half marathon training can be extremely demanding on your body. Which is why proper hydration is an essential part of safe running. Its not simply a matter of just drinking some water here and there, because you have to also take into consideration, the risk of over-hydration.
What is over hydration? Over-hydration is caused when runners don’t replace electrolytes, lost through sweat, during their long runs. This might be starting to sound a little complicated, but its actually quite simple. You see, electrolytes are found in sports drinks, its just a matter of knowing when to drink these and when you can just use plain water.
Another hydration risk is hyponatremia, which is when the concentration of blood sodium drops. This is usually caused when runners drink excessive amounts of water ,during their half marathon training, and don’t replace the salt they loose through sweat.
The good news is that all of these hydration problems can be solved by simply following a few simple rules, and here they are.
The Secrets To Staying Hydrated Through Training…
Generally speaking, if your half marathon training is going to be less than 90 minutes, you should be fine to use only water. The key here is to drink little and often. Any good running or nutrition store will stock drinking bottles which are perfect for sipping water from while on the move.
However if you are planning on a run longer then 90 minutes, you should also bring a sports drink into the mix. As I said before these drinks contain electrolytes which you need to replenish body with due to them being lost through sweat. A good idea here is to just switch between the too drinks during your run.
There are many sports drink on the market, and you don’t need to get fancy here. Gatorade contains electrolytes and is perfect for any half marathon training plan.
Its also important to remember to drink. this may sound stupid but many just wait until they feel the need to quench their thirst. This is not good enough because by time you feel thirsty you will already be dehydrated. Remember, little and often is key here.
Proper hydration is an essential component of any successful training plan. Just as every aspect of your training is planned out, so should your nutritional needs.
Essentials For Half Marathon Training Success
Bellow I have outlined the basic components of what you should try and include in your own half marathon training plan. This will give you a much clearer idea of wether or not the regime you’re using is going to get you through race day…
- Down Time – Rest is as important in half marathon training, as the actual training itself, in fact it is a main part of any good program. Obviously the main benefit of rest is so that your body can recover from the strenuous activities that you are putting it through. So you really need to listen to your body, if you’re in pain from previous days training then you should not run. If your body is still recovering and you train, it will only hinder your progress. Balance is key here, knowing how to train for a half marathon is one thing, but you can’t train if you are injured.
- Taking It Easy – When you are training for any type of sport, your body is being put through loads of stress, so you need to have a few days where you are taking it easy. This means that you will be running at a pace where you can breathe easily, keep a conversation gong and feel totally relaxed. These runs allow you to still train whilst your body is recovering from the harder runs throughout your half marathon training , so that you can still progress further.
- Push Yourself – After you have done a few distance or endurance runs, you will greatly benefit from threshold runs as part of your overall raining regime. These runs are done at a faster pace then normal (80% of maximum heart rate) and will make you feel uncomfortable, but are well worth the effort. This phase of training will really boost your body’s aerobic capacity, and you’ll see the distance runs get so much easier.
- Distance Runs – These runs are an essential part of a half marathon training plan. When you first start these runs you should concentrate on time spent running rather then distance covered. You could start off with an hours running at a steady pace, and gradually move the pace up a level as you work towards practicing at the pace for a half marathon.
- Pace Yourself – Knowing at what pace you are able to run at and finnish a half marathon is a crucial part of your training. Generally half marathon pace training will look something like this:
Finish in 1hr 30 mins = 6.52 mins per mile
Finish in 1hr 45 mins = 8 mins per mile
Finish in 2hr = 9.09 mins per mile
Finish in 2hr 15 mins = 10.18 mins per mile
Any solid half marathon training schedule will have the basic components listed above, and this includes the more popular regimes by people such as half marathon training schedule. Its jammed with cutting edge training tips and advice to get you to the race and beyond. Please drop by and let us knw how you get on, I would love to hear from you.
How to train For a Half Marathon Safley & Without Injury
Half marathons for beginners are a challenge at best. Before you even attempt to race you’re going to need to do plenty of training to get up to the required fitness levels, if you want to stand a chance to make it over the finnish line.
With that being said, there are a few things you can do to make your training easier on your body. A little preparation work goes along way and will make your first race so much easier.
Here are a few tips you should consider, even before going for your first run, if you want to train safly and avoid injury:
- Get Assessed – Before you attempt any form of physical training you should consider seeing a personal trainer at least once, just to get an idea of your current fitness level. You can also discuss your goals and seek some expert advice. From there on you’ll have a better idea of where you need to start.
- Get Into Shape – Training for any sporting event can take its toll on the body, so if you haven’t done any form of exercise for a while then start off with a few light aerobic classes to strengthen your cardiovascular system, or even walking a few times a week will be a step in the right direction.
- Get A Plan – If you’re going to succeed then you’ll need a good half marathon training program. A Good plan is an excellent starting point as it will give you a good sense of direction, and put you in good steed to finnish the race. If you don’t have a good outline to follow then you’re doomed for failure. If you’re just starting out then I strongly reccomend that you check out Jago Holmes. training manuals for a solid training plan
Before starting any sort of training you’re going to need to get into shape. You could start by getting you’re self a good training plan to follow, which will greatly improve your chances of success. Starting off slowly and with a good sense of direction, makes half marathon training so much easier , and just taking action is a good starting point.
How To Choose The Right Half Marathon Training Program For You
It’s essential when learning how to train for a half marathon, that you choose a training regime, to help you reach your own individual running goals. If you simply wish to finish your first race and raise some money for charity, then you can choose program that takes a more conservative approach. However if you want to run it in the fastest possible time, and really push yourself, then you’ll need a more aggressive program to get you there.
Bellow I have outlined the 4 most important aspects you need to consider when planning your own half marathon training. Get this wrong and it could be detrimental to your training.
- How mush training? – How much training you need to do is greatly influenced by your own goals. Training quantity can be measured in many ways including distance, hours and your heart rate. Regardless of how its measured, its important that your training schedule refers to quantity in one way or another. If not then you should look elsewhere.
- Step-by-step – Any good training plan will take you through each stage of your training in great detail, and should explain exactly what the purpose if each stage of the plan is for, and the benefits of doing them.
- Rest – Recovery should be built into every workout program, wether its for running a marathon, or for the recreational runner, is irrelevant, and one of the most important aspects of your training. Without allowing your body sufficient time to rest, or pushing yourself too hard could take you out of the game. If you cant move then you cant train. Any respectable training plan will have a good rest and recovery plan built in, leaving nothing to chance.
- Clear Outline – The best training schedules will tell you exactly where and when you should be doing a particular phase of training. It should include things such as wen the hard and easy days are, and always go into great detail on each phase of your training. Any half marathon training plan that does not tell you exactly what you should be doing and when, is not worth its salt. A solid program will leave nothing to chance and guide you every step of the way.
You should now have a better understanding in what you should look for in a quality training regime for your running. However before starting training you should be crystal clear on what your goals are to ensure that you choose the correct program for you.