Guide to Half-Marathon Running

8/11/2019 Guide to Half-Marathon Running

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Yourguide tohalf-

marathon

runningBy Georgina Westrope


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contents

Introduction2

Running plan3

Warming up10

ooling do!n1"

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1

Well done# $s %y opening this %oo& you are a%out tostart a 'ourney that !ill challenge you as !ell asstart the transformation into a %etter( healthier you)

*his should %e the aim of setting yourself a hugechallenge li&e running a half marathon( toaccomplish something that you !ill %e proud of) Itshouldn+t %e to ,lose !eight+ or for some%ody else%ecause if you follo! this !ithout any passion for

running it !ill ma&e it increasingly harder( ma&ingthe li&eliness of failing much greater) You hae torun for you#

But put yourself .rst( %efore ma&ing anycommitments you should al!ays ma&e sure your%ody is up for the tas& of a drastic change ofe/ercise) *he %est !ay to .nd this out is %y isiting

your local G for a %asic health chec& as !ell asphysiotherapist that !ill %e a%le help you identifyany !ea& areas of your %ody ma&ing the tas& ofstretching much easier as you !ill &no! your,pro%lem+ areas)

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*he running program is the most important part ofthe guide and is %uilt around a 12-!ee& plan thatconsists of 3 run days !ith one optional alternatiee/ercise) *he alternatie e/ercise $ could %eanything from using a cross trainer( s!imming oraero%ic e/ercise( %y performing an additional dayof e/ercise it aims to help increase your .tness!hilst not adding e/tra strain on to the musclesused most !hilst running) *he days that therunning occurs are up to you to %est .t aroundyour current schedule4 ho!eer it is essential thata rest day al!ays follo!s a run) *his is in order toallo! your %ody to recoer as su%se5uent runningdays may cause more strain on your musclesma&ing in'uries more li&ely to %elo!)

While completing the plan it may feel li&e youcould run further than suggested in the plan %ut itis critical that this doesn+t happen as oer e/ertingyourself can lead to more in'uries putting your racein 'eopardy)

In order to trac& ho! you are feeling and ho! youare pushing your %ody a space is %elo! each dayrun days to note do!n any concerns you had !hilerunning) *his could %e a%out your .tness( health orany di6culties) But it should also %e used asmotiation# $s you are a%le to re7ect allo!ing youto ho! you improe physically and mentally)

Good 8uc 9eep going to the end -you can do it#

Running program

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Wee& 1 Wee& 2:on Rest day

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Rest

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*ues 3 miles

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3 miles

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Wed Rest

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Rest

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2 miles

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3 miles

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Rest > $

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=un " miles

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miles

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10 miles

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12 miles

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Race day

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3. Knee lifts

4. Ankle lifts

,8ift your &nees up to!ardsyour stomach 5uic&ly to!ardsyour stomach

*his should %e done continuouslyalternating leg each time for 1-2minutes)

8ift your foot up %ehind you until

your foot touches your %um

*his should also %e done continuouslyfor 1-2 minutes alternating your feet

each time(

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5. Squat jumps

6. Sideward amstring

=tart %y laying on the 7oorand rise up using all fourlim%s)

*hen %ring your legsfor!ards to your chest into asmall %all)

*hen 5uic&ly push up !ithyour arms and 'ump upe/tending your !hole%ody) Eo this ? times

By %ending right foot side !ards and leaning your !eight against that leg itstretches your hamstring then %y changing the direction of !eight li&e a%oe for1-2 minutes it creates a dynamic stretch that eDectiely stretches one of themost endured muscles !hile running

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ooling do!n

*he main diDerence %et!een a cool do!n and !armup is that during a cool do!n your do mostly staticstretches) $s this is the time !here you caneDectiely stretch your muscles as they already!arm so it isn+t painful to stretch your .%ers andform stronger more sta%le muscles that are neededto run successfully) $lso %et!een !arm up and cooldo!n( een though they are %oth adised( cool do!nis the actiity !hich most de.nitely needs to %e doneto aoid serious in'ury as after running your muscles%egin to loc& up leading to discomfort later on)

*herefore it is ital that eery cool do!n e/ercisesare complete and remem%er there is no such thing as

oer stretching#

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1. !ea"ing #uad stret"

2. $orward amstring


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5. Knee press

6. )nwards leg bend

8ift your leg !ith help from yourhand up to!ards your stomach

nce reached your stomach press astightly as you can and hold the positionfor 30 seconds then repeat !ith otherleg)

9eeping your legs 7at on the7oor place your foot for!ard

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*hen point your toes up and lean yourarms against your thigh and hold for 30

seconds and repeat on the other leg


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Guide to Half-Marathon Running

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