For All of the women: How to run a marathon
If you have never run at a distance and did not think about jogging (jogging), more than a few minutes, then run for fun prospect 5km, 10 km you will find truly frightening. But here’s a possible new form of hobbies: running, walking.
Running-Walking – an excellent way to participate in the race, without overcoming the distance run. By breaking down the whole range into segments for running and walking, you will cope with the distance to reach the finish line without injury and perform its task.
Begin to train in advance:
The fact that you want to overcome part of the distance walking does not exempt you from having to exercise, especially if you do not do run regularly. Begin to train for at least two months before the race.
Not just running or walking:
If you are not a seasoned runner, the need to exercise several times a week for months to stay in shape and take part in the race, you will find terrible. Your training plan may include different types of exercises and workouts. You can warm up on the treadmill on Monday to walk the hill on Tuesday to visit the lesson cycle training indoors on Wednesday, and so on. These lessons will develop your aerobic capacity and strengthen the cardiovascular training.
Strength training is also useful as strengthen your joints that may be affected by prolonged contact with the road surface. You can try the special strength exercises for runners strength-training workouts.
Keep track of the results:
Keep an eye on the results of their training. The start of the race, you can run, before moving on to walking. Note how much time do you usually need and what your heart rate at that moment. We can say that on average, you need to run for 5 minutes and pulse rate should be in the range of 130.
Go to the start with a qualified plan:
No matter what is the total distance of the race and what your physical abilities, you should have your jogging program. Think and set a goal to run a certain distance before you go to walking. Do not start the race, ready to run so much. How many will stand your feet? Use the measurements carried out by you in the course of training to determine what length should be a distance for running and walking. If you break the distance into manageable segments, then you do not scare the sprint at 5km or 10km.
Resist the starting fever:
At the time of the launch all around full of energy and enthusiasm, runners are heated and excited by the upcoming race. It is transmitted, and you will not be tempted to “jerk” right from the start line. Try to cool down and focus on himself. It is desirable to have a sports watch or monitor that enables you to keep track of your heart rate and running – it is important to stick to your standard rate and running speed.
Feel when finish:
Stick to the plan ¾ of the race distance, but try to determine when you need to “do” the last stretch to the finish line. Probably you feel that you can run a great distance and is much faster than the previous one because adrenaline and endorphins will do the job. If by the end of the race you will still feel good, you did it! And if not, in any event, crossing the finish line, you will be very, very pleased!