8 tips for running a half marathon

• April 19, 2024

Besides being an ideal mechanism to release energy and reduce levels of anxiety and stress, run half marathon It may be the ideal opportunity to prevent diseases such as cancer.

According to a study published in the magazine British Journal Cancer, a greater degree of activity (running 5 to 6 hours per week) decreases the chances of colon cancer by 24%, compared to people who do very little exercise.

However, how do you prepare for a half marathon without damaging your physical and mental condition? For it GetQoralHealth presents you with 8 tips:

1. Observe where you are from. For José Carlos Hernández , Marathoner of the Olympic Games in London , the rhythm should always depend on the level of physical activity that each person has. Someone who starts from scratch can not expect to run 7 to 8 kilometers a day. It is necessary that the exercise be progressive to avoid damage to joints and muscles.

2. Be methodical and perseverant. The effort you make in a half marathon is always a reflection of the work previously done during the training. Expecting to run almost two hours, and sometimes much more, without going through a preparation phase beforehand can be dangerous. Take care and train.

3. Think positive. Projecting a positive reality will give you the strength to overcome all the stress that accumulates in your body, so that it will be easier for you than if you feel sorry for the state in which you are.

4. Take the marathon with ease. This is essential to avoid nerves playing a trick on you or that the emotion is such that encourages you to run at a different pace to that applied in training.

5. Enjoy the journey without thinking about the time to achieve. Remember, running is part of an activity that always causes you pleasure even when running a marathon. It is a competition with yourself, but without leaving aside the pleasure of exercise.

6. Comfort. Choose the right clothes depending on the day. Always wear a tight first layer in the upper area so that no air pockets enter and we have stomach problems.

7. Sleep. Rest is essential to assimilate the workouts. A poor rest will make you take longer to recover and that the feeling of exhaustion is greater and that ultimately, the training does not serve much. Take care of the hours of sleep, the quality of the mattress and the pillow.

8. Food. In accordance with Vannesa Buitrago, nutritionist at Medicadiet, the diet must be adapted to the level of training of each person, as well as to their age, sex and weight; However, it is essential that you follow the food pyramid and that you carry the most basic food.

Remember that running a marathon is not an easy matter, but neither is it impossible. You just have to have preparation and above all a balanced diet. Take care and have fun!
 

Video Medicine: Half Marathon Training for Beginners: 3 ESSENTIAL Tips! (April 2024).