Tell me about my experience. I couldn't run 1km on the first day of running, and then I practiced every day. After two months, I ran 5km easily!
Then slowly break through, four months later, I finally completed the first 10 km!
Then I will consolidate in situ and adopt reasonable training methods. After two months of training, it will be very easy to run 10 km!
45 minutes at the earliest 10 km!
After I ran ten kilometers, I went to sign up for the half horse. I was really relaxed and didn't feel tired when I entered the competition. I successfully finished the first half of the horse!
How to train a half horse? There are also many doorways here!
Today I will tell you about my experience, hoping to give you some help!
1. Two-day progress method
Don't think about getting there in one step. In the early stage, progress can be made once every two days, each time 100 meters. It takes a day to consolidate and then make progress!
Generally speaking, it is no problem for a novice to train like this for a month and run 2-3km easily!
Then you will encounter bottlenecks at 5km, 7km, 10 km. Don't worry at this time, let go of the schedule first, run so much every day, and consolidate in place!
In this way, your physical fitness can be gradually enhanced, and then it is easy to break through the bottleneck!
2. Recovery plan
A good recovery plan is a necessary guarantee for running half a horse well! If you can't sleep well and eat well, your body can't be repaired and your physical fitness can't be improved after running. How can we make progress?
First of all, go to bed early every night, 10: 30, get enough sleep! After running training every day, a bowl of vegetable salad, a proper amount of chicken breast, fish, some fruit, a small amount of noodles, rice or whole wheat bread!
3. Auxiliary muscle training
If you want to run half a horse, your muscle endurance and explosive power must be improved! Therefore, it is necessary to carry out auxiliary muscle training to strengthen the strength of lower limbs and core muscle groups!
I recommend you to do freehand exercises, push-ups, belly rolls, pull-ups, flat support, squats and squats against the wall. These movements can practice your abdominal and lower limb strength at the same time, and spend 25 to 35 minutes training every day!
4. rhythm and breathing
If you want to run half a horse, you must have your own running rhythm and breathing rhythm!
Running and breathing are combined. You can inhale in two steps, or inhale in three steps, inhale through your nose and exhale slowly through your mouth!
Swing your legs and hands must have a sense of rhythm, lean forward to drive your body, and then fix this pattern until you develop your own running rhythm. Once you get into the rhythm, running will be much easier!
Many people have a dream of half a horse and half a horse. As long as you are a runner, you can definitely take part in the half-horse. Please believe in yourself!
If you have any questions, please comment. If you have any comments, please reply!
I am a running friend who has been running for 5 years, and participated in the whole horse 10 times. Let me talk about some of my experiences.
You have been running for five months now, so you have a certain foundation. How many times have you run 10 recently and once 15? In this case, you can actually try half a horse.
So, how to exercise?
First of all, keep running, and keep it around 10 every time during the journey. You can also try running intermittently to improve your maximum oxygen uptake, which will make you run faster and easier.
Secondly, you can run with some runners. With their help, your running distance and speed will be greatly improved.
In the past, when I first ran, I basically ran at a pace of more than 6 minutes, and even 10 rarely ran. Then I met a group of runners. The first time I told them to run, they said 10 would be good, so I ran with them.
After running 10, they thought it was not fun enough and decided to run halfway. I tried at that time, but I couldn't run after running 15. But they ran the half-way easily.
So, in the following time, I often run with them. In a month or two, my speed and endurance have been greatly improved. In half a year, it takes more than two hours to run from half way to 1 hour and about 35 minutes.
Finally, run half a horse according to your ability, obey your body's instructions, and stop running as soon as you feel uncomfortable. Running home safely is our destination.
After a period of targeted training, you can run a half marathon.
Hello, I'm Bai Mo, a runner, and I'm glad to answer this question.
Although the half marathon is only half as long as the marathon, its distance is also as long as 2 1.0975km, which is a great test for runners' physical fitness and endurance. Half-marathon is also an important standard to reflect the long-distance running ability of runners.
The main runner runs 350km in five months, running 1 0km three times,1time, 15km, with an average pace of 6' 00 ". With these conditions, training is much easier.
For 40 days, the subjects can arrange their usual training by means of strength training+jogging training+long-distance jogging training.
First, the role of three training methods.
Strength training includes core muscle strength training and leg muscle strength training.
A strong core can give our body more power, stabilize our trunk, prevent the deformation of running posture and improve the economy of running. It can also prevent sports injuries.
Strong leg muscles can give us more strength to scrape the ground and push and pull. Improve our flying proportion, expand our stride, improve the running speed, protect our joints, and enable us to run further.
We can usually strengthen our muscle strength with abdominal contraction, flat support, squat, step squat, frog leaping, heel lifting and other training actions.
Normal jogging training can help us build a strong aerobic foundation. Improve our cardiopulmonary ability, endurance, and the body's ability to use oxygen. It is a powerful guarantee for us to run farther, faster and safer. Our subsequent speed training is mainly based on strong aerobic.
When jogging, always run at about 70% of the maximum heart rate. Or you can simply communicate with people while running, and you can breathe in through your mouth soon.
Long-distance jogging training can continuously consolidate our aerobic foundation. Improve endurance, maximum oxygen uptake and oxygen saturation.
At the same time, it can also increase the proportion of fat in our body to supply energy.
2. Specific training arrangements (weeks).
Jogging training of 10km is usually conducted, long-distance jogging training of 14km is conducted once on weekends, and strength training is conducted in leisure.
Jogging training of 10km is usually conducted, long-distance jogging training of 14km is conducted once on weekends, and strength training is conducted in leisure.
Jogging training of 10km is usually conducted, long-distance jogging training of 16km is conducted once on weekends, and strength training is conducted in leisure.
Jogging training of 10km is usually conducted, long-distance jogging training of 16km is conducted once on weekends, and strength training is conducted in leisure.
Jogging training of 10km is usually conducted, long-distance jogging training of 18km is conducted once on weekends, and strength training is conducted in leisure.
After five weeks of targeted training, the subjects have fully possessed the ability to participate in the marathon, and may achieve good results.
So, my answer to this question is:
After a period of targeted training, you can run a half marathon.
I'm Bai Mo, a runner. Thank you for reading!
You can already run 15km in training, so it's easy for you to run a half marathon.
The atmosphere of training and competition is completely different. In fact, many people have trained to run seven or eight kilometers at most before running a half marathon, but they can still finish the half marathon.
Of course, everyone's running standards are different. For example, those well-trained people hope to finish the half marathon with the best results, while some people's goal is simple, that is, to run the whole course.
For you, if you take part in the half marathon to finish the race, I can guarantee that you can.
And your pace in training has reached 6 minutes a kilometer, and you can run 15 kilometers. If there is no accident, your half marathon time can be controlled within 2 hours.
There are still 40 days, and you can try to get better grades. For you who aim at a half marathon, the training length of15km is enough. If you want to finish half a horse faster, you need to improve your speed in training.
Specifically, rhythm training can be conducted once a week. According to your training results, I think you can try to run 8 to 10 km at a pace of about 5.5 minutes. In these 40 days, you can practice rhythm training three times, which will make you finish the game at a faster speed.
Of course, in formal competitions, some people are impulsive. They ran very fast at first, and then they were exhausted after running for ten kilometers. So when you enter the race for the first time, you must keep calm, run at your own pace and rhythm, and don't be influenced by the running friends around you. Just show your training level. Half marathon is too easy.
It takes two and a half months to prepare a horse and a half. I think it's more than enough for most people, even if you don't have a foundation-you've never run a step before, unless you are seriously overweight or injured.
So, first of all, you must have confidence: I can definitely run half a horse!
The author finished the first half of the horse race in less than a month, which took 2 hours and 27 minutes. At that time, I felt that there were so many half horses and the technical content was too low. So I skipped half a horse and directly reported for the Yantai Marathon four months later (the finish time was 4:37).
In the past five years, the author has run more than 30 marathons-including those who retired due to injury; Half-horse only ran five races, all because there was no whole horse running on the race day, so it was very convenient to participate:
In fact, there is a popular saying in the marathon world that a half horse is not a horse-in Sun's words, it is "a half horse is not a horse".
It can be said that from 10 km to half horse is only a quantitative change, and from half horse to whole horse is a qualitative change. Because most of Malaysia's difficulties occur around 30 kilometers and above.
Half-horse's closing time is usually 3 hours, and Matei is no exception. If you just want to finish the game, it's not difficult at all. Let's analyze:
Normal people walk at a speed of 5 kilometers per hour, and novices usually run at a speed of 10 kilometers per hour. In other words, as long as you can run the 1 1 and 12 kilometers, you can run the remaining 10 kilometers before closing time, even if you just walk or don't run.
To develop from not running one step to running more than ten kilometers continuously, we can only do it step by step.
If possible, you'd better find a playground and add one lap at a time. Calculated by a circle of 400 meters, even if you can only run a circle for the first time, it only takes 25 days to run 10 km-25 laps in theory. Every few days, counting the rest, it will reach 10 km in more than a month.
If it is not convenient to run the playground, you can also run the road and extend the distance of one or two intersections at a time.
The following is the author's record when he started running on 20 12 for your reference:
Running for the first time on the evening of April 2 1 day, only running+walking completed 2.5km;
On April 22, you can run down 2.5 kilometers.
Run+walk 3 kilometers on April 23;
On April 24th, you can run 3 kilometers.
So far, I have worn badminton shoes-there were no running shoes at that time.
On April 25th, I finally bought the cheapest pair of Asics running shoes in 300 yuan, with a distance of 2.5 kilometers.
On April 28th, after two days' rest, I ran the playground for the first time, circling 10 * * * 3.5km ..
After that, run at least one more lap every day: break through 5 kilometers for the first time on May 2; Breaking through 8 kilometers on the 7 th; 12 day breakthrough 10 km.
As long as you can run 10 km continuously, you basically have the strength to run half a horse in three hours.
This is the first time I have encountered such a problem. I call you "teacher". I guess you're still a student? But as a beginner eager to run a half marathon, he is both excited and nervous inside. I still remember being too nervous to sleep on the eve of an amateur half marathon six years ago. Although one year before that, I had run a horse on the treadmill for half a day, which took 1 hour for 43 minutes.
You want to run a half marathon in 40 days. I guess you signed up for the half marathon. The end time of a half marathon is usually 3 hours, and the average pace is about 8.5 minutes. You said that you ran 15km recently, with an average pace of 6 points, so I think you have the ability to run a half marathon. I wonder if your15km pace is stable. How do you feel after running?
In fact, you don't have to run half a horse in training to participate in the semi-Marseille. You can usually run to 15 to 18 km to experience the feeling of reaching the limit of physical fitness.
If you want to improve your performance, you must have some requirements for speed. You can run an interval once a week. At the same time, we should grasp the rhythm and run rhythmically according to the requirements of the pace of the game.
One week before the race, don't do any heavy running training, just keep running feeling.
Courage is commendable, but as for whether you can participate in the end, you really need to make a comprehensive evaluation before deciding. Of course, it's too late to decide whether to finish the race or not when you get on the track!
First, know your sports ability and physical quality. What does zero foundation mean? There is a big difference between not running and not exercising! If you just never practice running, but stick to other sports, it is possible to prepare for a half-horse race in two and a half months and stick to it. My first half horse was the first North horse to run without preparation. But at that time, I kept riding, riding 356 kilometers every day, and occasionally riding 100 kilometers or even 200 kilometers on Saturday and Sunday. I have always been in good health, and there is a foundation for me to insist on running in the morning from junior high school until I graduate from college for two years.
Therefore, your first step now is to know and understand your running ability. You can measure your running ability by the "magic mile". The general method is to find a 400-meter runway, measure how long it takes you to run a 400-meter lap, run four times (four 400 meters, 1600 meters is roughly equivalent to one mile), and then calculate your running level, that is, your athletic ability. Please search online for details of specific methods.
The second step is to make a training plan. Once you know your level, start training from your current level, stick to your current level every time, and then increase your intensity step by step, but don't run every day. You can start four or five times a week, and then increase the intensity to reduce the frequency. You can run every other day, or three times a week, to make sure you don't get hurt or get inflamed. You can do a lot of exercise on Saturday and Sunday. One month before running, you should try 15 to 20 kilometers of middle and long distance running to know your limit level. You should reduce your exercise half a month ago to ensure that your body is in the best condition.
Third, in the real competition, we should pay attention to running at our own pace and not blindly follow. Don't give yourself a clear goal before running. It's better to stick to it than to end it at any time. If you have this stress-free mentality, playing or trying mentality, your grades will often not be too bad. When you can't stand it, you must stop the game at the right time. After all, a healthy life is more important than achievement and fame. Don't be hurt by ignorance, and don't be a fearless victim of ignorance!
Before you start marathon training, it is important to objectively evaluate your preparation. If you have never run before or just started running, and put in 40 kilometers of training every week, you will eventually get injured and exhausted. The following are the precautions you need to take before you start.
Comprehensive physical examination: It is best to have a comprehensive physical examination before starting training, especially if you still have injuries in some parts of your body. Or people over 40 years old with family history of chronic diseases such as heart disease, diabetes and hypertension. Treadmill test should be done before marathon training to check the risk of cardiovascular disease. Then according to the doctor's advice, make the next decision.
Lay a good foundation: After the doctor tells you that you can do marathon training, you can start preparing for marathon training. As long as you persist in running four times a week for about six months and form a regular exercise habit, you can successfully complete the half horse or the whole horse. The initial training plan can be to run 24 kilometers or 40 kilometers at least four days a week. If you do overtraining as soon as you start, it will be difficult to persist, and you will soon have excessive fatigue and sports injuries, such as iliotibial tract syndrome or plantar fasciitis.
Calculation time: most full-horse training will last for several months, and many half-horses will last for about two months. So if you just start training, you'd better choose the competition after 6 months, so that you have enough time to lay a good physical foundation and form the habit of continuous training.
Training progress: Many experts believe that the whole horse and half horse should be trained step by step. If you run 5 kilometers first, then 10 kilometers, and so on, gradually increase the number of kilometers. Never do it overnight.
The friend who asks this question must be a beginner, or someone who has been running for a long time, but he has never learned any specific ways and means. Now he wants to try half a horse, or even the whole horse in the future. First of all, I will order for your enterprising spirit.
I am Ari, the author of Runners Gather in the World, and I am honored to answer this question. I started running at 20 14, and I was exhausted from the first kilometer, then 5 kilometers, 10 kilometers, and now I am a half horse, a whole horse. Whether you want to run 5 kilometers, 10 kilometers or half a horse, the premise is that you have to accumulate a running amount. Suppose you used to run only 5 kilometers at a time and never ran 10 kilometers. If you are suddenly told to run 10 km, your body will definitely be overwhelmed. In this case, the purpose of running exercise is lost. Then we can add 10 km at a time step by step. Don't ask how fast you can run, just ask to finish it within your control. To run half a horse, you must first be able to run 10 km, and then add it up. We can divide into several small targets, we can run 10 km, then set ourselves a target of 12 km, then 15 km, and finally half a horse. In fact, if you can run about 15 km, you will have the ability to run half a horse, which shows that your aerobic capacity can already control this running amount. Share 6 dry goods with you.
1. We must warm up before running and stretch after running.
We should pay attention to our weight when running. If we are overweight, we should lose weight first and then run. At first, we can walk and run together, or hurt our knees.
3. Be sure to run correctly, or you will get hurt easily and run fast.
4. Don't run on an empty stomach or too full.
5. Pay attention to your breathing rhythm when running.
I just ran for a horse and a half recently, and I feel more relaxed when I run down. I think as long as the method is right and you stick to it, you can get better.