13 things you need to know to meet the 21KM,97m challenge.
Find the motivation, set the date for your first half marathon and run the half marathon! We can all do that.
Our body was born to be in motion. And since we always need a motivation, a challenge and a why, today I give you some ideas to try your first challenge!!
1. Medical certificate: First of all it’s up to do a medical sports test, which is fundamental to check your state of health, and start training!
2. Time needed to prepare a half marathon: about 10 weeks, if you’re already trained and you run at least 10 km without stopping; a lot of discipline and perseverance and less than what you imagine you’ll be already crossing the goal!
If you don’t run 10 km without stopping, watch the next video, “benifits of running 10 km” where you’ll find tips to get started!
If you already run 10 km you will need to implement targeted speed training with repetitions and rest times and distance training, at least 3 timers per week.
3. Training and athletic preparation: The ideal thing is to have a coach or train with a team to have a weekly distribution of workouts and, week after week, increase speed and distance. If you prefer to train yourself, find out about the various training plans,
4. Shoes, socks and clothing. If you still don’t have appropriate shoes, go to a running shoes store, where they should make you various tests with various types of shoes, mainly because if you still don’t have a well balanced technique the shoe can help you a lot to avoid injuries or annoying pains in your joints. As for the socks, they should be light, in cotton and well adherent to your foot and the clothing comfortable and breathable. During your workouts, you’ll be able to check slowly which is the best choice for you!
5. Balanced nutrition: protein, healthy fats and carbohydrates are the fuel to make our body work better from the moment you set the date for your next half marathon, after this day you automatically want to eat healthy, and if among your goals you also have to lose a few pounds or centimeters, will be really easier to achieve your goal and you will not even realize the effort!
6. Card at the association: In addition to the competitive medical certificate, to carry out most of the half marathon races will require registration with some sports association. If you train with a coach or a team you should already be in possession of this card, but if not, go web site of the race and check all the request that they ask for.
7. Map the route: ups and downs, sand (in case part of the race takes place on the beach), all things you have to take into account so as not to get surprise when they appear in front of you! During your training try to do part of the planned itinerary that you will do during the race in order to get familiar with the track.
8. Do not exaggerate with training in the 2 weeks before the race; follow your training schedule well and do not overwork to avoid the risk of injury. I know that the excitement is so much and the desire to do more and more grows training after training but this time let’s focus on starting it and finish it well. Also remember to sleep well from 2 weeks before the race; your body needs to recover well during sleep.
9. Psychological attitude: It is very important to enjoy it and not think about the miles that you miss. You’ll be involved in an event full of energy. Enjoy all the race and have fun.
10. Feeding before the race: Fundamental. One and a half hours or two hours before the race it is important to have a breakfast balanced with protein, carbohydrates and healthy fats such as coconut oil or peanut butter for get full of energy!
11. Hydration. Is one of the most important factors. When you are dehydrated the blood volume decreases, the heart rate increases and prevents the dispersion of body heat. This can cause you to slow down or even abandon the race. During training try to understand what your needs are, Oxygen is the key part for the race that you can integrate while drinking, in a race of 21 km men lose about 2 lt of liquids sweating, women 1.4 lt, so it is absolutely essential to supplement liquids to avoid dehydration and energy loss.
12. Effort distribution: as soon as you feel the shot, you will be excited to the maximum and it normally comes in automatic to start very strong; The ideal would be to divide the route into 3 parts, the first part starts with medium low intensity, then comes the second after the 8th km here begins with medium high intensity, your body begin to produce a charge of adrenalin, dopamine and endorphins, these last hormones of happiness! then finish the last 7 km with a high intensity and you will reach the finish line still full and happy!
13. Stretching rested and recovery. Once you’ve finished your first race, you’ll want to plan the next one! But remember that it is necessary to do at least 20 minutes of stretching after training and especially after the race! After a race like this the muscles are subjected to very small microtraumas that require a recovery of at least 1 week! Try to understand when you’re ready; if you no longer feel the physical fatigue after 4 days you can start again with your workouts but always remember, hydration, recovery and stretching.
I’m waiting for you in my next half marathon in 10 days!!
Put on your shoes and start training!
I wish you a week full of well-being and a super productive day!
Your Wellness Travel Planner
Ana Laura Ramirez