Tag Archives: Healthy Foods

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.

Tips on How To Stay Fit While on holiday or Vacation

The best way to ensure you remain fit while on holiday is to observe the following fitness tips that will help to keep you in shape.

Exercise in the morning.

When on holiday you will have alot of things to do and by the end of the day you just want to lie down have a drink and rest. You will not have time during the day and you in the evening you will not be in a mood to exercise.

Start Running

Running is the simplest form of exercise, you just need a good pair of running shoes, shorts and T-shirt. These gear can be packed easily in your bag. Compare that with cycling – where will you pack your bike?

Confirm the hotel has a gym.

If staying fit is very important to you, make sure you confirm the hotel has a gym before you make the reservation.

Have back up plans

When on holiday / vacation, even the best-laid plans can be disrupted by flight delays and traffic jams. If you miss your “scheduled” workout, a short exercise routine is better than nothing. Sit ups and push ups can be done in your room.

Commit to Eat Healthy

Try and eat healthy foods. To prove you are serious you can carry a weighing machine with you so that every morning you can measure your weight. If you have tipped the scales you can remind yourself to stay on course.