By Heather Hedrick
Signed up for a half-marathon and never certain what you will have your self into? Absolute Beginner's consultant 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 area of operating half-marathon, or shorter, race. counseled through the nationwide Institute for health and recreation, this booklet is full of illustrations, notes on how one can remain encouraged and the way to teach with no discomfort. it's going to advisor you thru your marathon-training application and assist you to locate the precise garments and footwear, hinder and deal with accidents and warm-up ahead of operating. whether you're jogging a shorter distance, it is a invaluable 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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Additional info for Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race
Add the Average Resting Heart Rate to the Training Intensity Range to find your Target Heart Rate Range. Easy 74 + (51–71) = 125–145 beats/minute Moderate 74 + (76–86) = 150–160 beats/minute Hard 74 + (87–97) = 161–171 beats/minute While walking or running, you can measure your heart rate by counting your pulse or wearing a heart rate monitor. Similar to measuring your resting rate heart, your pulse can be found at your carotid artery (neck) or your radial artery (wrist). The preferred location during exercise is at the radial artery.
There are three different protocols presented in this chapter for 5K, 10K, and half-marathon distances: fitness walking, run/walk, and experienced exerciser. An explanation of the protocols will guide you in choosing the program ideally suited for your needs, goals, and current abilities. Each protocol will dictate the frequency, duration, and intensity of your exercise sessions. To allow you to fully understand how to monitor your intensity while walking, running, or cross training, this chapter will also review training heart rate ranges and the rating of perceived exertion scale.
It is important to understand how your body reacts to different weather conditions so you are prepared on race day for wind, rain, snow, or heat. You will find that your heart rate, walking or running pace, perceived effort levels, and hydration needs will vary greatly based on environmental temperatures and humidity levels. 18 ABSOLUTE BEGINNER’S GUIDE TO HALF-MARATHON TRAINING ■ Comments—This section is perfect for recording what type of workout you completed (that is, walking, running, cross training session, and so on), your minute/mile pace, how you were feeling, the course description, or who you exercised with that day.
Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race by Heather Hedrick