A basic requirement to prepare a half marathon? Have a good endurance.
What are the requirements to be able to prepare for a cross-country race?
There are different types of endurance: short, medium and long term. We will take care of the latter, which starts at 8-10 minutes and lasts up to one or more hours.
How do you train to improve your endurance?
The classic slow
The slow with variations
The regeneration slow
The very long is used to create all the typical organic adaptations such as a half marathon, mental and muscular, and will teach you to stay under stress for a longer period. In case you are preparing a marathon the very long must be about 36-38 km and its cadence must be distributed over 24 weeks of preparation, about 6-7 times must be performed.
Another popular method is to create running routines and exercises, an example is to intersperse blocks of 2-4 km with small free body circuits or with small tools.
3 mental tips for a beginner
Core stability, proprioception and strength exercises for the lower limbs should be part of your routine. It only takes 30 minutes for each training session.
Not only running but also exercises
- Try to run focusing on breathing or try to mentally hum songs you like.
- If you are used to running while listening to music, try turning it off, you will enjoy some new benefits in terms of mental well-being, you will learn to listen to yourself and to feel your body's response to fatigue.
- Changing your route, always repeating the same route risks making your training monotonous. Try to change the route and almost feel the feeling of getting lost, you will be more concentrated and more stimulated.