Absolute Beginner's Guide to Half-Marathon Training: Get by Heather Hedrick

By Heather Hedrick

Signed up for a half-marathon and never yes what you have got your self into? Absolute Beginner's advisor to Half-Marathon education: prepare to Run or stroll a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand creation to the realm of operating half-marathon, or shorter, race. recommended via the nationwide Institute for health and game, this e-book is filled with illustrations, notes on the best way to remain stimulated and the way to educate with out ache. it's going to consultant you thru your marathon-training software and aid you locate the correct garments and footwear, hinder and deal with accidents and warm-up earlier than operating. whether you're jogging a shorter distance, it is a important education handbook. So run, or stroll, for your nearest book place and decide up a replica of ABG to Half-Marathon education this day!

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Extra resources for Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race

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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.

Intensity should be within 75%–85% of your Target Heart Range or 13–14 on the RPE scale. ■ LONG—Keep intensity low and at a conversational level. Focus on completing the distance. Intensity should be within 50%–70% of your Target Heart Range or 11–12 on the RPE scale. ■ CT (Cross Train)—Workout for the designed amount of time on aerobic or strength equipment. Keep intensity low to moderate. Is a “Run/Walk” Protocol Right for You? This program is designed for first-time walkers, runners, and those who want to follow a combination run/walk training regimen.

3. Similar to the training logs, the appendix of this book contains weekly tear-out nutrition logs for your use during your 5K, 10K, or half-marathon training. A sample day is posted at the top of each log to provide guidance and act as a reminder of how to record and track your daily food and beverage consumption. 3 Sample nutrition log. NUTRITION LOGS Goals for the week: BREAKFAST SAMPLE SugarMeat- X X SERVINGS Vegetable- XXX X X -Fat X X -Milk X XX -Fruit LUNCH • 2 slices of whole wheat toast (2 grains) • 1 t margarine (1 fat) • banana (1 fruit) • 6 oz.

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