Every year more and more people start running. This sport is great for keeping your body in perfect physical shape. During the run, the main muscle groups are activated, the respiratory apparatus and the cardiovascular system are activated.
You don't need special equipment or equipment to run. You can practice both indoors and outdoors. For those who prefer not only to train, but also to set development goals, various tests have been invented. The half marathon race is becoming more and more popular.
About half marathon
The half marathon distance, as the name implies, is twice as short as the marathon distance and is 21 km. This kind of athletics appeared at the beginning of our millennium and since then has been gaining more and more popularity every year. The half marathon exists as a separate track and field program.
Since 1992, the World Half Marathon Championship has been held, where 4 sets of awards are played. The world record belongs to Zeresenai Tadense (58.230 for men and Florence Kellagat (1.05.09). Amateur half marathon races are held in the largest cities of Russia, such as Moscow, St. Petersburg, Omsk, Tyumen, Novosibirsk. Anyone can participate in them, but for this you need to seriously prepare.
How long does it take to prepare for a half marathon?
It is impossible to answer this question unequivocally. It all depends on the degree of preparation of the person. A seasoned athlete may need several preliminary runs.
If we talk about a person who has never played sports, then he may need about four months. Before starting classes, you must contact a specialist for individual recommendations. You also need to go through a medical consultation and find out about possible contraindications.
Approximate training plan
Any athlete, regardless of level, needs to develop three main components to prepare for a half marathon: endurance, technique and strength.
- Endurance. To overcome a distance of 21 km, it is necessary, first of all, to have the skill of prolonged stay under the influence of aerobic loads. It is necessary to be drawn into the process gradually. The first trainings are recommended to be limited to races of 2-3 kilometers. At the same time, constantly monitor your pulse. It should not exceed 150 beats / min. If it rises higher, then it is necessary to slow down the pace of running and shorten the distance. If running for short (relative to half marathon) distances does not cause difficulties, the distance should be increased.
- Technics. The correct work of joints and muscles during running will depend on this component. If a person does not run according to technique, there is a chance of getting a microtrauma from a long continuous repetition of unnatural movements. This can explain the pains that begin in athletes during the half marathon. To learn the correct running movements, you need to practice individually with a trainer. Usually this work takes 1-2 months.
- Power. This component concerns the fitness of muscles and tendons. The higher it is, the longer a person can experience physical activity while running. Strength training should include a set of exercises to develop muscle ligaments that are active while running. It is better to combine classes with running workouts. As a rule, two workouts per week are sufficient.
It is necessary to draw up a training plan in advance, combining these three main components. Depending on the degree of recovery, you can make changes in the process - increase or decrease the number of sessions.
An example program for an unprepared person, designed for five months of training, might look like this:
- The first month - light jogging for a distance of 1-2 km 2 times a week should be combined with classes for the development of technology. Pay special attention to your heart rate while running, as well as your recovery from workouts.
- Second month - the distance increases up to 3 km, the number of trainings - up to 3 times a week. At the same time, 500 m is added every week, i.e. The last workout of the month must include a 5K run. The pace is still light. At the end of each lesson, perform a set of strength exercises.
- Third month - endurance races begin. Run a long distance once a week. First time - 6 km, then increase by 1 km weekly. Thus, there should be four races in a month at 6, 7, 8, and 9 km. The other two trainings should be devoted to running 2-3 km, speed and physical training. When the body recovers quickly, additional training can be added.
- Fourth month - move in the same direction. The weekly marathon rehearsals continue to increase. The last race of the month should be 13 km. Run 4-5 km twice a week, complementing the races with strength and speed exercises.
- Fifth month - the first week to run 15, the second -17, the third - 15, the fourth - 13. Conduct additional classes 2-3 times a week, running 5 km each. Be sure to include strength training and speed races.
The program for experienced athletes follows an abbreviated scheme and takes three months.
Food
Before long runs, it is best to eat foods that contain fast carbohydrates, such as muesli or bananas. You need to eat at least two hours before training.
After training, the muscles need a loading dose of glycogen, which is found in abundance in carbohydrates. Therefore, to recover, you need to eat cereals, vegetables and fruits. In addition to glycogen, they contain vitamins and minerals needed to maintain salt balance. If desired, you can include a complex of amino acids, such as BCAA, which are responsible for rapid muscle recovery.
Alcohol consumption should be reduced to a minimum, and it is better to stop altogether. It depletes vitamin stores and promotes dehydration, which is unacceptable for an athlete.
