By Heather Hedrick
Signed up for a half-marathon and never yes what you will have your self into? Absolute Beginner's advisor to Half-Marathon education: prepare to Run or stroll a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand creation to the realm of operating half-marathon, or shorter, race. counseled via the nationwide Institute for health and game, this e-book is filled with illustrations, notes on the best way to remain inspired and how one can teach with out ache. it's going to advisor you thru your marathon-training application and enable you locate the right garments and sneakers, hinder and deal with accidents and warm-up sooner than working. whether you're strolling a shorter distance, it is a helpful education handbook. So run, or stroll, in your nearest bookstall and choose up a duplicate of ABG to Half-Marathon education at the present time!
Read or Download Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race PDF
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Extra info for Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race
Cross training is any activity that does not include running or walking such as swimming, tennis, or weight lifting. These important workouts will help reduce impact stress, allow for recovery, add variety to your weekly exercise routine, and of course, improve your fitness by challenging your heart and muscles. 2 for more suggestions of activities to include on your cross training day. 2 shows only a small sample of cross training activities—there are many, many more! Any activity that is different from walking or running counts as cross training.
Running shoes require adequate shock absorption because your feet are constantly pounding the ground. Proper arch and heel support (your heel should be snug in the back of the shoe) are needed. Flats can be advantageous in increasing speed. However, you should carefully consider the small gains in time before sacrificing the cushioning and support that results from running in flats. Heavy runners or heel strikers should avoid running in flats. note Ideally, runners should land on their forefoot, letting the heel drop slightly and then springing forward.
1 CHOOSING YOUR PROGRAM caution Be careful to not work in the “hard” range of the RPE scale more than once a week during your training. To prevent injury and burnout, spend most of your time training in the “fairly light to somewhat hard” range of the RPE scale. Rating of Perceived Exertion During Activity 6 sitting (limited activity) 7 very, very light 8 9 very light 10 11 fairly light 12 13 somewhat hard 14 15 hard 16 17 very hard 18 19 very, very hard 20 total fatigue (exhaustion) Source: Borg GAV.