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You鈥檙e sitting on the couch watching television when inspiration strikes. You hear someone on the news recount their story of going from feeling unhealthy and sluggish to running a half marathon. You see the glow on their face and the energy in their body and suddenly you realize: This is it. This is my next goal. I want to run a half marathon.

Then reality strikes. You haven鈥檛 worked out in months and maybe you鈥檝e never run before in your life. How can you run a half marathon when you can鈥檛 even run to the end of your block?

Good question, and here鈥檚 a simple answer: You start from where you are, build up slowly so you enjoy the journey, and practice patience along the way. Here鈥檚 how you鈥檙e going to make it 13.1 miles.

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Make the Half Marathon Yours

The Couch to Half Marathon Plan is all about flexibility. At first glance, you鈥檒l notice that the schedule uses run-walk intervals. Although this plan lists specific intervals, feel free to adjust it to make it fit for you.

You may be able to follow this plan as it stands, or it may feel too aggressive. If this is the case, simply adjust the intervals to include less running and more walking. Perform only the intervals that feel comfortable for your body so that you鈥檙e able to cover the distance safely and reach race day without injury.

Understanding the Half Marathon Training Plan

The run-walk workouts start with a walking warm-up (not listed in the chart), then alternate time running with time walking, and 铿乶ish with a walking cool-down. For instance, in the first workout in week one, you run at a comfortable effort (just a bit quicker than your fastest walking speed) for one minute and then follow with two minutes of brisk walking and repeat that a total of 10 times. As the program builds, so does your running time.

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Once a week, you will do a long workout. You鈥檒l start out with 3 miles and build from there. Every few weeks this distance will drop to allow your body time to recover. The long workout will be vital to teaching your body how to spend time on your feet, use fat as an energy source, and simulate the half marathon distance.

This half marathon training plan builds to running two 10-mile runs to prepare you for the 13.1-mile distance on race day. Why not go the whole way in training? Because when you push to run longer miles too quickly, your risk for injury skyrockets. Ten miles is plenty to prepare you well for a half-marathon race.

How to Train for a Half Marathon

Training for a half marathon might sound daunting鈥攂ut you can do it. The most important thing to remember is to take the training day by day and the workouts step by step. As the weeks progress, your body will slowly become stronger, your mind will build confidence, and soon you鈥檒l be amazed by how far you can go.

This plan includes three days of running per week, all of which have run-walk intervals. On Monday and Wednesday, you鈥檒l focus on time, while on Saturday, you鈥檒l focus on distance. For the majority of your workouts, it鈥檚 important to keep the running portion at an easy-to-moderate effort. That means you should be able to carry a conversation without too much huffing and puffing.

If you鈥檇 like, you can incorporate some speedwork as well. This is optional, but it can help you get to the finish line faster on race day. Choose either Monday or Wednesday as your 鈥渇ast鈥� day. During these workouts, focus on running at a slightly harder effort. That means you can still have a conversation, but your breathing may be labored, and as the workout goes on, it might be a bit tougher to get words out. It鈥檚 critical not to go all-out pace here. As a beginner, your goal is to get to the finish line healthy and happy, so we want to avoid injury and burnout at all costs.

How Long to Train for a Half Marathon for Best Results

If you鈥檙e going from zero running, we recommend 20 weeks to build up to the half distance. But sometimes that鈥檚 not realistic. Perhaps the race that all your friends are running is just 12 weeks away鈥攐r you started running a few months ago before life got in the way, but now you don鈥檛 want to go back to square one. Wherever you鈥檙e starting from, the key is to be realistic about your current fitness level and build from there.

This plan is tailored for people who have truly never run before. If that鈥檚 not you, feel free to look at the schedule and find a better starting point that matches your weekly running volume right now鈥攎aybe you can jump in at week 4 or 8. Be honest about how consistently you鈥檝e been running, how long your recent runs have been, and how your body has felt during and after. Most people will need a minimum of 12 weeks to train before a half marathon. The less time you give yourself, the higher the risk of burnout and injury. No matter what, try not to cram extra runs into each week鈥攕low and steady really does win this race.

Half Marathon Training Schedule for Beginners

Before you get started, let鈥檚 take a look at the different workouts in the Couch to Half Marathon training plan and how to execute each one. For all the workouts, you should do a聽 5-minute walking warm-up and cool-down before and ensure your body is ready to go and you recover properly.

• Training runs: Scheduled on Mondays and Wednesdays, these are the bread and butter of your training. Aim for completing the running intervals at an easy, conversational pace and the walking intervals at a brisk pace. You should end each workout feeling like you have more left in the tank and you could do a few more running intervals if needed.
• Speedwork (optional): You can choose to turn one of your 鈥渢raining runs鈥� per week into a speedwork session to give your endurance capacity a boost while improving mental toughness. During these sessions, try to complete the running intervals at moderate intensity. That means you shouldn鈥檛 be able to talk in full sentences during the intervals and you may need to take the walking intervals a bit slower.
• Long run: The long run is essential to half marathon training. These sessions will help ensure you鈥檙e able to cover the distance on race day. Approach these workouts like your training runs鈥攅asy, conversational pace for the run, brisk pace for the walk. If you鈥檙e out for over 60 minutes, carry fuel. Take a gel or chews every 30 to 45 minutes along with water or an electrolyte beverage.
• Cross-training: Performing other cardio or strength activities will help build fitness without overtaxing your system. Cross-training also has the benefit of strengthening complementary muscle groups that can help improve running form and prevent injury. This could be cycling, yoga, swimming, weight lifting, Pilates, golf鈥攐r anything that doesn鈥檛 involve running, but makes you work up a sweat.
• Rest day: This might seem like an 鈥渙ff day鈥濃�攁nd it is鈥攂ut it鈥檚 an absolutely necessary part of training. Take it easy, adding in gentle stretching if that feels good.

How Do You Train for a Half Marathon?

Training for a half marathon isn鈥檛 just about logging miles鈥攊t鈥檚 about building smart habits that support your body and mindset along the way. Whether you鈥檙e aiming to finish strong or simply cross the starting line with confidence, these tips can help you get the most out of your training and run your very best 13.1:

• Build up gradually: There are no shortcuts here. Adding mileage slowly gives your cardiovascular system, muscles, joints, and bones time to safely adapt to the demands of training.
• Listen to your body: The plan is a guideline, but you know your body best. If you鈥檙e feeling wiped out or notice persistent aches, it鈥檚 better to rest than risk injury.
• Stay motivated: 20 weeks is a long haul鈥攆ind what fuels your motivation. Whether it鈥檚 a running buddy, a killer playlist, a post-long run chocolate milk, or an online training group, use whatever keeps you going.
• Practice fueling: You鈥檒l need to fuel on race day, so it鈥檚 a good idea to use your long runs as practice sessions. Experiment with different gels, chews, and drinks to see what works best for your digestive system.
• Remember to taper: In the final two weeks, you鈥檒l ease up on mileage to give your body time to recover and recharge before race day. Don鈥檛 skip this!
• Have fun! Training can be tough, but it should also be enjoyable. Try to enjoy the ride, navigate the highs and lows, and most importantly, have fun.

20-Week Half Marathon Training Plan

The post Go From Couch to Half Marathon in Just 20 Weeks with this Training Plan appeared first on 国产吃瓜黑料 Online.

A well-balanced training plan has different workouts focused on speed, strength and endurance鈥攕tretching is your behind-the-scenes tool to making sure you run faster, stronger and farther. But there is a right way and a wrong way to limber up. And if you鈥檙e still using an old-school, touch-your-toes stretching regimen to keep soreness at bay, it鈥檚 time to get up to speed.

Back in the day, coaches commonly recommended that runners loosen up before work-outs with static stretches like forward folds and side bends. A bulk of recent research, however, suggests that this sort of stretching can actually impair performance.

The new rules dictate that the best way for athletes to get bendy is to for some light massage. Perform dynamic stretching as a warm-up鈥攁nd to save the static stretching for after.

Because all of this stretching stuff can be confusing, we鈥檝e created an easy routine you can use every day to reward those tired gams. Follow this plan and your legs will totally return the favor the next time you step out the door.

Sore Versus Injured
Stretching is meant to and decrease soreness, but it鈥檚 important to know the difference! If a pain nags for more than three days, it may be more serious than tired muscles. Put the stretching and running on hold and consult your doctor. Staying limber is a preventive measure, but not a perfect one鈥攊f an injury creeps in, don鈥檛 ignore it!

Before Your Warm-Up: Foam Roll

Foam rolling is an effective form of self-massage that can be performed anytime. But when you roll pre-workout, it can increase blood flow and decrease muscle density. Before you run out the door, spend five to 10 minutes on the quads, hamstrings, glutes, inner thighs, calves, IT band and back.

Trigger Point rolled out (lolz!) the GRID X ($50, ) earlier this year. It鈥檚 the brand鈥檚 firmest foam roller yet, and it definitely does the dirty work. Make it fun and see which of your run buds can roll out both legs without cringing!

Quad Rollout
(a) Lie on your stomach and place the foam roller under the top of your thigh.
(b) Slowly roll from the top of your hip down to the top of your knee. Be mindful of any pressure points that need addressing. (Hold the foam roller on any hot spots for up to 10 seconds.) Continue rolling all areas of the quad for up to 60 seconds. Move on to other key muscle groups.

Warm-Up: Modified Walking Lunge

Dynamic exercises warm your muscles and improve range of motion, so you鈥檒l feel more relaxed and powerful before the main event. Perform these stretches before putting the pedal to the metal during your workout.

Modified Walking Lunge
(a) Step forward and (b) lower into a lunge position until you feel a stretch in your back leg.
(c) Place your hands on your front ankle and straighten your legs to make an A-frame. You should feel a stretch in the front hamstring.
(d) Return to a lunge position and (e) lower your back knee to the ground.
(f) Place your hands on your front thigh and slowly move the front knee over your shoe as you feel a deep stretch in the back thigh. That鈥檚 one rep. Complete four reps total on each side.

Warm Up: Knee Pull

Pull one knee up to the chest level (or as high as comfortable) with both hands. Hold for a count of five. Release knee and lower leg to the floor. That鈥檚 one rep. Complete five reps on each side.

After Workout: Hip Bridge

After Workout: Gentle Static Stretching
Post-workout stretching should be gentle, not forced, so your tired legs can properly recover. Rejuvenate the body and mind through slow static stretches that will leave you relaxed and ready to do it all over again tomorrow.

Hip Bridge Stretch
(a) Lie on your back with bent knees and feet flat on the floor, hip-width apart.
(b) As you flatten your back to the floor, contract your abs and slowly lift your hips up until you feel a stretch in the hip flexors, groin and lower abdominals. Hold for up to 10 seconds and then lower. Repeat up to five times.

After Workout: Hamstring Stretch with a Rope

(a) Lying flat on the floor with bent knees, place a rope around the bottom of one foot (a long-sleeved shirt works too).
(b) Keeping both hips on the ground (do not tilt), slowly straighten your leg until you feel a stretch in your hamstring. For a deeper stretch, point your toe toward your head. Hold for up to 30 seconds and then lower your leg to the ground. Repeat three times total and then switch to the other side.

The post 5 Essential Stretches to Do Before and After a Workout appeared first on 国产吃瓜黑料 Online.