Tag Archives: half marathon

Half Marathon Training Diet Tips

A half marathon training diet plan should consist of foods that your stomach is able to digest.  It’s best to avoid some food—like fatty meats—to avoid upset tummies. But, fortunately, nature also provides foods that can ease our digestion. Here’s a guide to foods that will keep your system running smoothly.

Half Marathon Training Diet Tips

Bananas

Banana are rich in energy and they restore electrolytes and potassium that may be lost due to sweating when training. This fruit also has lots of fiber to aid digestion.

Yogurt

I drink half a litre of yoghurt before my training work outs. Rich in energy and essential amino acids. You have trillions of bacteria in your gut that help you digest food, and yogurt contains some types of these healthy bacteria. Yogurt has bacteria, which replenishes the normal flora within the gastrointestinal tract so it’s healthy.

Lean Meat & Fish

If you’re going to eat meat, go for chicken, fish, and other lean meats—they’ll go down a lot easier than a juicy steak. This diet provide protein that you need to repair your body. During intense half marathon training your body gets tears and knocks. Eating protein helps t repair the body.

Whole Grains

Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion. Fiber also can help you feel full and lower cholesterol, but it can cause bloating, gas, and other problems in people who quickly ramp up their intake—it’s better to take it slow when consuming more. Don’t over indulge just before a race or a long run.

Bon Appetite!

What You Should Drink And Eat After A Half Marathon

After running a Half Marathon you should first replace the fuel you used, and that’s mainly carbohydrates—that’s primarily what the body uses as its fuel source at an event like that. Most of us first reach for water at the finish line but we drunk enough water during the race.

I normally have a Chocolate bar and an energy drink in my bag, and the first thing I do after crossing the finish line is, pick up my bag, chew the Chocolate bar and drink the energy drink. These are not real carbohydrates but sources of energy that restores my energy levels before I move to the next stage of recovery.

Carbohydrates

Not all carbohydrates are equal. White Bread is a carbohydrate but it is low on nutrients. In fact, one piece of banana is better than eating half a loaf.

List of quality carbohydrates that should be in every runners diet.

  • Fruits
  • Vegetables
  • Oatmeal
  • Whole Grain Cereal
  • Whole Wheat Bread
  • Buckwheat
  • Brown Rice
  • Sweet potatoes

Protein & Fat

The body also use fat and protein during a grueling half marathon. It is also a good Idea your post race meal to include some small amount of protein as well, and that’s going to help the body recover from that long duration work.

Some Quality Protein that every runner should eat

  • Steak
  • Chicken
  • Fish
  • Grains

The rule of thumb is that the ratio of Carbohydrates to protein should be 4:1

Another awesome drink am planning to include in post race refueling drink is Flavored milks; many runners swear chocolate milk in particular is a great refueling source.

 

Half Marathon Endurance Tips

In order to build endurance to complete a half marathon comfortably you need to work on your aerobic fitness, mental stamina and physical fitness.

Half Marathon Endurance Tip 1 : Mileage

The way to go about those three is doing enough mileage. Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. If 120 km sounds too much, start small, aim at 20 km then 30, 40, 50 km like that.

Half Marathon Endurance Tip 2 : Long Run

Once per week you should run a long run. The distance should be anything from 15 km to 20 km. The long run is done at slow steady pace, just go out thee and have fun at your own pace. The long is critical to your half marathon performance as it provides you with the aerobic fitness.

Half Marathon Endurance Tip 3 : Speed Work

Speed work is about trying to push your body beyond its limits. It helps in improving running efficiency. Ideally these sessions should be done on a track or flat grass oval.  It about running at a fast pace.

Half Marathon Endurance Tip 4 : Diet

Remember to fuel your body. Eat healthy foods and make sure you eat enough. Have a small meal before going out for a run.

Half Marathon Endurance Tip 5 : Water

Stay hydrated. Lack of water is one of the main cause of fatigue

Half Marathon Endurance Tip 6 : Rest

Rest is very important in any training program. Rest allows your body to recover from fatigue and minor injuries. The body regenerates during rest. It is also important to reduce your training days before a race.

Geoffrey Mutai Sets New Men’s Marathon Record

Geoffrey Mutai of Kenya has set a new men’s marathon record 2 hours, 3 minutes 2 second. SHOCKING STUFF. Who would have bet the world record to be broken in Boston Marathon, with it’s hilly course? You can’t make this stuff it has happened!

The 29 year old Geoffrey Kiprono Mutai he is a two-time winner of the Eindhoven Marathon and he is now the winner of the 2011 Boston Marathon.

His other significant victories include the Monaco Marathon and he is a strong half marathon runner as well, with previous wins at the Valencia Half Marathon and RAK Half Marathon, and a best of 59:30 to his name.

 

 

Half Marathons San Francisco

San Francisco, California is one of the few U.S states with marathon and half marathon events all round the year. The following are half marathon events across the state of California.

Kaiser Permanente Half Marathon & 5K Fun Run San Francisco

This half marathon is held in February – Runner’s World magazine ranked San Francisco’s Kaiser Permanente Half Marathon & 5K one of the country’s most scenic half marathon races.

For registration, race results & half marathon photos check out the official race website

Golden Gate Headlands Marathon, Half Marathon & 7-Mile Race

The Golden Gate Headlands Marathon, Half Marathon & 7-Mile race is held in the first week of April. The race is virtually all trails, including Sausalito’s Coastal Trail, Wolf Springs Trail, Old Springs Trail, Marincello Trail and Rodeo Valley Trail.

To register, get race results or golden gate marathon photos visit the event website.

San Francisco Marathon, Half Marathons & 5K

San Francisco Marathon, Half Marathons & 5K is held in July. There are actually two half-marathon events to choose from at this race, as runners may run either the first or the second 13.1 miles of the full marathon course.

To register, get race results or San Francisco Marathon, Half Marathons & 5K photos and pictures visit event website.

Giant Race Half Marathon, 10K & 5K, San Francisco.

If you are a fun of San Francisco giants this is the race for you. The runners finish the race literally by crossing home plate inside San Francisco’s gorgeous AT&T Park, the home of its Major League Baseball team, the San Francisco Giants.

The race is held in the last weekend of August.

To register, get results or get Giant Race Half Marathon photos and pictures visit official race website.

Lake Merced Half Marathon & 4.5-Mile Run San Francisco

This half marathon takes place in September. The course takes runners along the pedestrian & jogging path that runs around San Francisco’s Lake Merced Municipal Park.

To register, check race results race photos and pictures visit race website.

Nike Women’s Marathon & Half Marathon San Francisco

This women only event attracts 20,000 women runners. To register, check race results and race photos and pictures visit race website.

US Half Marathon, San Francisco.

A fantastic race, most of the race course is fairly fast and flat, though there are some challenging, hilly stretches around the mid-point of the course. The US half is held in November. To register visit the race website.

North Face Endurance Challenge Trail Run Half Marathon San Francisco.

This half marathon race is held in December. Part of four trail races. North Face Endurance Challenge trail race features a 50-mile, 50K and 10K race in addition to the 13.1-mile half marathon.

To register, get race results visit North Face Endurance race website.

2010 Philadelphia Marathon Pictures & Photos

From the looks of pictures and photos of 2010 Philadelphia marathon – it was a big success. This years’ race had a record-setting field of 23,000 in the 17th annual event that included the half marathon and a8K race.

Unidentified runner. Photo Courtesy of Philly.com

For pictures and photos from 2010 Philadelphia marathon see Philadelphia Marathon Photo Gallery.

Tips For Buying Half Marathon Running Shoes

When it comes to road running there is no difference between a marathon running shoe and half marathon running shoe. So the next time you are shopping for a half marathon running shoe simply ask for a road running shoe.Although it will help the shop assistant serve you better if you inform him/her that you plan to run a half marathon.

If you want to run well and run safely. You will need a shoe that helps you maintain a balanced position.

Tips For Buying / Shopping for a Half Marathon Shoe

  1. Go first to a reputable store that specializes in running shoes.
  2. Shop for your running shoe at running shoe shops that offer gait analysis.
  3. Buy a running shoe that is a half size or so larger than your regular shoe. There should be a thumb’s width between the tip of your big toe and the top of the shoe.
  4. Once you wear the shoe they should feel comfortable right away.

Happy Shopping!

Best Fall Races 2010

The best time of year to hit the tarmac is fall. The fall weather is ideal for running. Cool, crisp air that makes you just want to get out there and, well, run!

There are plenty of races, 5k, 10K, half marathon and even marathon that you can register and enter this fall.

For a full listing of best races you can participate in this fall go to marathon guide and Cool Running websites.

2010 Toronto Full & Half Marathon Pictures & Photos

I found some awesome pictures from 2010 Scotiabank Toronto Marathon. Toronto marathon has a tagline flat, fast & festive. From the images I have seen, I concur!

21,000 running fanatics took part in 2010 Toronto half and full marathon.

Image courtesy of Blogto.

To see more images of Toronto Marathon visit best of Toronto site.