Ehat to wear for half marathin weather calculator
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What will? Being sidelined for a month because you ignored an injury that got worse. Ultimately, missing one workout won’t ruin your race.
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“Most injuries can be addressed quickly early on, but in order to do that you need to be honest with yourself if something hurts,” Coogan says.
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How Do I Avoid Injury When Training for a Half Marathon?Ĭommitting to your training plan is important, but it’s not more important than avoiding injury.
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For runs longer than that, and you should consider a sports drink with carbs and electrolytes to replenish sodium. Water is usually fine for runs in the 30- to 60-minute range. While you are running, you should aim to take in three to six ounces every 15 to 20 minutes.
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It’s cheap (once you swallow that race registration fee), you can do it anywhere, and it requires almost no equipment.īefore you run, you should have six to eight ounces of water, sports drink, or even coffee. Running may not always feel easy in the moment, but it’s one of the easiest sports to access. You can find the rest of our training plans, from running nonstop to breaking 3:00 in the marathon, here.
Ehat to wear for half marathin weather calculator full#
The most important part of your training is a weekly long run at an easy “conversational” pace-meaning you can speak in full sentences throughout the run-that gradually increases in distance, week over week, to build your strength and endurance. Then, you can work your way up to a 3-mile run on the weekend. “Weekday runs should average about 30 minutes,” he says. To build up, former Olympian and running coach Jeff Galloway suggests running at least three times a week. “Lots of people run into problems like shin splints when they first start, so get past that point first,” Coogan says. “But the ideal plan is three to four months long, which gives you a buffer if you get sick, injured, or slammed at work.” Basically, plan for life to get in the way-as it so often does-so you don’t stress yourself out.Ĭan’t run a 5K just yet? Most beginner half marathon training plans start with a 3-mile run in the first week, so you’ll want to work your way up to that first. “If you can run a 5K now, then you can run a half marathon in eight weeks,” Coogan says. Plan your race at least two months from now.