By Heather Hedrick
Signed up for a half-marathon and never certain what you have your self into? Absolute Beginner's consultant to Half-Marathon education: prepare to Run or stroll a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand advent to the area of working half-marathon, or shorter, race. counseled by means of the nationwide Institute for health and recreation, this ebook is full of illustrations, notes on tips to remain prompted and tips to teach with no discomfort. it is going to advisor you thru your marathon-training application and provide help to locate the best garments and footwear, hinder and deal with accidents and warm-up earlier than operating. no matter if you're jogging a shorter distance, it is a worthwhile education guide. So run, or stroll, on your nearest book place and choose up a duplicate of ABG to Half-Marathon education this day!
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
Drink at least one cup of fluid every 10–20 minutes during exercise. ■ After exercise, a general rule is to consume two–three cups for every pound of body weight lost during exercise. ■ 100% fruit/vegetable juice and milk are excellent options for fluids after exercise; juice replaces lost fluids, electrolytes, and carbohydrates, while milk provides a perfect balance of carbohydrate and protein. CHAPTER 4 SAFETY PRECAUTIONS 45 Proper Clothing In warm weather, ideal clothing consists of material that allows for the evaporation of sweat and moisture from the skin.
Type of exercise; pace): Ran with Bill and Joan. Had fun running with others. Ran on Monon Trail-nice change of scenery. High winds today . Glad I wore my hat to stay warm! e. type of exercise; pace): DAY OFF! Relaxed after work and went to bed early. DAY OFF! e. e. type of exercise; pace): DATE TEMP Rode the indoor Stationary bicycle for a cross training session. e. e. type of exercise; pace): HEART RATE TEMP SUMMARY HEART RATE TEMP 9 WEEK’S TOTAL LONGEST RUN-WALK 3 MONTH’S TOTAL 15 SHORTEST RUN-WALK 2 YEAR’S TOTAL 25 AVERAGE RUN-WALK Consistent pace all week.
Consider scheduling a fitness assessment to obtain valuable information on your current fitness level, which can provide incentive for improvements over the course of the training program. T. short, intermediate, and long-term goals to stay focused and motivated. ■ Track your progress toward your goals by using the tear-out training and nutrition logs located in the appendix of this book. In this chapter • Determine the training protocol that best fits your goals and abilities • Establish target heart rate training zones • Understand the rating of perceived exertion scale • Explore cross training options to include in your weekly regimen Choosing Your Program Let the training begin!
Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race by Heather Hedrick