Half Marathon (eBook)

A Complete Training Guide for Women

Jeff Galloway, Barbara Galloway (Autoren)

eBook Download: EPUB

2019 | 2. Auflage
184 Seiten
Meyer & Meyer (Verlag)
978-1-78255-478-3 (ISBN)

Infos

Half Marathon: A Complete Guide for Women is a must-have for adult women of any age at any fitness level who want to train for a half marathon. Using Jeff Galloway's proven Run Walk Run® method, this book offers a step-by-step program for women that will get them started with weekly training. The training plans follow the run-walk-run format, allowing the runner to increase her mileage while decreasing her time, safely and effectively. An added benefit of these training programs is that they can easily fit into any busy schedule because training needs to happen only three days a week. Along with the training programs, this book offers nutrition advice for women-what and when to eat and how to control weight while training. It offers advice on staying motivated and preventing injury while training as well. Also included is information on women-specific issues. Any woman looking to complete a half marathon will find all the information she needs to run-walk-run fast and finish her race strong.

Olympian Jeff Galloway has run for over 50 years and still runs a marathon about every month. He has coached over one million runners to their goals through his retreats, clinics at events, individual consultations, running schools, and books. He is the designer of the walk-run, lowmileage marathon training program, Galloway Run Walk Run®, that has an over 98% success rate. Barbara Galloway has been a serious runner for years and was on the Florida State women's track team. Barbara runs practically every day and has competed in over 30 marathons. Her best 10K time is 41:50, and her best marathon time is 3:18. She has a master's degree in physical education and conducts running clinics during running vacation retreats at Lake Tahoe and Athens, Greece.

Textauszug

CHAPTER 5

PRACTICAL INFORMATION: SHOES AND EQUIPMENT

One of the wonderful aspects of running, in a complex world, is the simplicity of the experience. You can run from your house or office in most cases, using public streets or pedestrian walkways. Ordinary clothing works well most of the time and you don’t need to join a country club or invest in expensive exercise equipment. While running with another person can be motivating, most runners enjoy running alone on most of their runs. It helps, however, to have a “support team” as you go through the training (running companions, doctors, running shoe experts) and you’ll probably meet these folks through the running grapevine.

CONVENIENCE

If you have an option near home and office for each of the training components previously listed, you will be more likely to do the workouts on your schedule – when you need to do them.

SHOES

The primary investment: usually less than $118 and more than $79.

After 40 years of observing runners choose shoes in my Atlanta Phidippides stores, I find that most runners decide to spend a little time on the choice of a good running shoe. After all, shoes are the primary equipment needed. The shoe that is a good match for your feet can make running easier, while reducing blisters, foot fatigue, and injuries.

Because there are so many different brands and models, shoe shopping can be confusing. The best advice....is to get the best advice. Going to a good running store, staffed by helpful and knowledgeable runners, can cut the time required and can usually lead you to a much better shoe choice than you would find by yourself. For more information on this, see Galloway’s Book on Running and the back section of this book.

BUY THE TRAINING SHOE FIRST

Go to the running store in your area with the most experienced staff. First, you’ll need a pair for long runs and easy running days. Veterans may want to get a racing shoe (or lightweight training shoe) later. Bring along your most worn pair of shoes (any shoes), and a pair of running shoes that has worked well for you. Wait until you are several weeks into your training before you decide to get a racing shoe if you feel you need one.

DO I NEED A RACING SHOE?

In most cases, racing shoes only speed you up by a few seconds a mile – but this may be what a veteran needs to reach a significant goal. After several weeks, if you feel that your training shoes are too heavy or “clunky,” look at some lighter models. After you have broken them in, you can use the lighter shoes during speed sessions.

A WATCH

There are a lot of good, inexpensive watches that will give you accurate times during speed workouts and races. Any watch that has a stopwatch function will do the job. Be sure to ask the staff person in the store how to use the stopwatch function.

A RUN-WALK-RUN TIMER

There is a Galloway timer that can be set for any two intervals desired. It can either “beep” or vibrate or both. For more information or to order this, go to www.JeffGalloway.com.

CLOTHING: COMFORT ABOVE ALL

The “clothing thermometer” at the end of this book is a great guide. In the summer, you want to wear light, cool clothing. During cold weather, layering is the best strategy. You don’t have to have the latest techno-garments to run. On most days an old pair of shorts and a T-shirt are fine. As you get into the various components of your plan, you will find outfits that make you feel better and motivate you to get in your run even on bad weather days. It is also OK to give yourself a fashionable outfit as a “reward” for running regularly for several weeks.

A TRAINING JOURNAL

The journal is such an important component in running that we have written a chapter about it. By using it to plan ahead and then later, to review your success and mistakes, you assume a major degree of control over your running future. You’ll find it reinforcing to write down what you did each day, and miss that reinforcement when you skip. Be sure to read the training journal chapter, and youl too, can steer yourself toward enjoyment and success.

WHERE TO RUN

It helps to have several different venues for the various workouts. Try to find two or more options for each:

Long runs – scenic, interesting areas are best with some pavement and some softer surface if possible. Flatter courses are recommended.

Pace work – a track or any accurately measured segment.

Races and tests – look carefully at the course; avoid hills, too many turns, or even too much flat terrain if you usually train on rolling hills (in a non-hilly race, you will fatigue your flat running muscles more quickly, if you don’t run long runs on flat terrain). Read the section on racing.

Drills – any safe running area with a secure surface.

SAFETY - TOP PRIORITY!

Pick a course that is away from car traffic, and is in a safe area – where crime is unlikely. Try to have two or more options for each of the components because variety can be very motivating.

SURFACE

With the correct Run-Walk-Run strategy, adequate amount of cushion, and the right shoes for you, pavement should not give extra shock to the legs or body. A smooth surface dirt or gravel path is best for most runners on the easy days. But beware of uneven surfaces – especially if you have weak ankles or foot problems. For your Magic Miles, speedwork, and drills, you may have to talk to your shoe experts to avoid blisters, etc. when running on certain types of surfaces. Watch the slant of the road, trail, track, or sidewalk – flat is best.

PICKING A RUNNING COMPANION

On long runs and on easy days, don’t run with someone who is faster than you unless she is fully comfortable slowing down to an easy pace – that is, slow for you. It is motivating to run with someone who will go slow enough so that you can talk. Share stories, jokes, or even problems if you wish, and you’ll bond together in a very positive way. The friendships forged on runs can be the strongest and longest lasting – if you’re not huffing and puffing (or puking) from trying to run at a pace that is too fast. On speed days, however, it sometimes helps to run with a faster person as long as you are running at the pace you should be running in each workout.

Note:

It is wonderful to run with your husband if the pace is comfortable for both of you. When the pace is too fast for either, the run can be difficult and can lead to injury. As in all such issues, honest discussion is the best policy.

REWARDS

Rewards are important at all times. Be sensitive and provide reinforcements that will keep you motivated and make the running experience a better one (more comfortable shoes, clothes, etc.).

Positive reinforcement works! Treating yourself to a smoothie after a hard run, taking a cool dip in a pool, going out to a special restaurant after a longer run – all of these can reinforce the successful completion of another week or month. Of particular benefit is having a snack, within 30 minutes of the finish of a run, that has 200-300 calories, containing 80% carbohydrate and 20% protein. The products Accelerade and Endurox R4 are already formulated with this ratio for your convenience and give you a recovery boost also.

AN APPOINTMENT ON THE CALENDAR OR IN YOUR TRAINING JOURNAL

Write down each of your weekly runs, transposed from the schedule in this book, at least one week in advance, on your calendar or journal. Since each week is broken down for you in this book, you can use it as your guide. Sure, you can change if you have to. But by having a secure running slot, you will be able to plan for your run and make it happen. Pretend that this is an appointment with your boss or your most important client, etc. Actually, you are your most important client!

MOTIVATION TO GET OUT THE DOOR

The three top times when runners feel challenged to run are the following:

1.early in the morning,

2.after work, or

3.before the tough workouts.

In the motivation section,...

Produkt-Details

• Erscheint lt. Verlag: 1.2.2019
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport
• Schlagworte: endurance • Galloway • Guide • Half-Marathon • Marathon • Running • Training • Women
• ISBN-10: 1-78255-478-5 / 1782554785
• ISBN-13: 978-1-78255-478-3 / 9781782554783