Training for a half marathon need not be a full time job. The great advantage of half marathons over full marathons is that, while being sufficiently demanding to require significant training, they are well within the reach of most people.
The most important features of training for any long distance run are building up endurance steadily and consistently. No beginner should attempt to run a long distance. In fact, first-time runners are rarely able to run even as much as one mile without ending up completely exhausted, red-in-the-face and puffing and blowing like a steam train. This is quite normal. However, by starting at a level which is comfortable - not the mad overexertion that so many fall prey to - and doing it regularly, the body starts to adapt. The cardiovascular system becomes more efficient and the muscles and joints become stronger. As a result most people observe significant improvements in endurance and fitness in a matter of weeks.
The importance of consistent action for making long-term changes cannot be overstressed. Many beginners try to put in one superhuman effort per week, and most likely spend the rest of the week trying to recover from their over exertion. This is an approach which is doomed to failure. It is much more sustainable to train at a lower level, but more frequently. It is generally accepted that running 3 times a week is the minimum requirement for making the changes to the body which training for a half marathon will require. It is acceptable to miss the odd training session, or occasionally even a whole week. However, if the average number of runs per week is less than three, the likelihood of failing to complete the full training program is greatly increased, as is the risk of sustaining an injury.
Running twice a week should be enough to maintain a fitness level, but not enough to make significant improvements. Three or more runs per week improve fitness and endurance week by week, enabling many people who never considered themselves to be athletes to complete a half marathon after just a few months training. Running regularly, even if the intensity is slightly lower, is much more effective and much safer than trying one all out burst of activity per week.
Regular running has other benefits too. Just running once or twice a week requires willpower before every run. It's so easy to find excuses to stay at home, in the warm and waste time doing something which turns out to be completely unimportant. The advantage of running regularly - ideally every day - with maybe just one or two 'rest days' is that it becomes a habit. Therefore the default position becomes to go for a run, except on a pre-planned rest day. No willpower is required. Running just becomes the natural habit without thinking - just like having a cup of tea when you get home, or brushing your teeth before bed.
The key to any training program is to run regularly, ideally 5 days a week, with the two rest days spaced out during the week. Running this frequently and at a lower level than one or two all-out efforts is much better at building endurance without increasing the risk of sustaining injuries, and requires much less willpower. Three days running per week is the minimum likely to be of any use for increasing endurance or avoiding injury.
The most important features of training for any long distance run are building up endurance steadily and consistently. No beginner should attempt to run a long distance. In fact, first-time runners are rarely able to run even as much as one mile without ending up completely exhausted, red-in-the-face and puffing and blowing like a steam train. This is quite normal. However, by starting at a level which is comfortable - not the mad overexertion that so many fall prey to - and doing it regularly, the body starts to adapt. The cardiovascular system becomes more efficient and the muscles and joints become stronger. As a result most people observe significant improvements in endurance and fitness in a matter of weeks.
The importance of consistent action for making long-term changes cannot be overstressed. Many beginners try to put in one superhuman effort per week, and most likely spend the rest of the week trying to recover from their over exertion. This is an approach which is doomed to failure. It is much more sustainable to train at a lower level, but more frequently. It is generally accepted that running 3 times a week is the minimum requirement for making the changes to the body which training for a half marathon will require. It is acceptable to miss the odd training session, or occasionally even a whole week. However, if the average number of runs per week is less than three, the likelihood of failing to complete the full training program is greatly increased, as is the risk of sustaining an injury.
Running twice a week should be enough to maintain a fitness level, but not enough to make significant improvements. Three or more runs per week improve fitness and endurance week by week, enabling many people who never considered themselves to be athletes to complete a half marathon after just a few months training. Running regularly, even if the intensity is slightly lower, is much more effective and much safer than trying one all out burst of activity per week.
Regular running has other benefits too. Just running once or twice a week requires willpower before every run. It's so easy to find excuses to stay at home, in the warm and waste time doing something which turns out to be completely unimportant. The advantage of running regularly - ideally every day - with maybe just one or two 'rest days' is that it becomes a habit. Therefore the default position becomes to go for a run, except on a pre-planned rest day. No willpower is required. Running just becomes the natural habit without thinking - just like having a cup of tea when you get home, or brushing your teeth before bed.
The key to any training program is to run regularly, ideally 5 days a week, with the two rest days spaced out during the week. Running this frequently and at a lower level than one or two all-out efforts is much better at building endurance without increasing the risk of sustaining injuries, and requires much less willpower. Three days running per week is the minimum likely to be of any use for increasing endurance or avoiding injury.
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