How was your last half marathon?

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Find these feelings in your run

The stress level of basic durability is easy. The traditional instruction to "keep being able to talk" still works for most runners in exercise monitoring. However, for novice runners, walking breaks (10-30 s) are often necessary if a long run causes too much exhaustion. However, long-term basic endurance causes natural fatigue due to energy depletion and stroke of steps, but it is related to the nature of the exercise. Recovery and rest will then make the condition even better.

The aerobic threshold is referred to by many runners as "brisk." For the runner, this is a pleasurable pace, as now there is no need to brake and the step rolls comfortably forward. However, keep your pace under control, and don't make threshold training for all your runs, but run at a clearly lighter pace.

In the speed endurance range, the strain rises little by little. Breathing becomes thicker. When running in a group, "jokes start to decrease" as it becomes more difficult to speak. Lactic acid begins to feel in the muscles, but the body is able to flush it out if the pace is moderate.

The pace of the anaerobic threshold already requires mental determination, and you will only be able to maintain it for a limited time. Exceeding the threshold causes a burst of lactic acid, which can hardly be eliminated by a short recovery or deceleration. You have reached the maximum level of your aerobic capacity.

Maximum durability tests the limits of oxygen uptake. The feeling is reminiscent of a short running race. You can maintain this strain for just a few minutes. In training, a good guide to long bets is to run them at an uphill pace. Starting too hard will cause breathing, and oxygen uptake will no longer develop.

Do you want me to write more about the physiological facts of endurance training?

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Don't forget to dress for the weather as required by Stargames brand products to get to your events by agreeing with management in a timely manner. For orders, contact stargames@stargames.fi



RUNNING BEFORE OR AFTER WORKOUT AS A RUNNER

Strength training could be a key component to unlocking running performance. It may be the only way advanced runners can even achieve further progress. Beginner runners benefit from strength training by working muscles that help promote running economy and efficiency, which will ward off injury and promote total body fitness.

If running (or any endurance activity, such as cycling) is a primary goal, do cardio after strength training. However, if the cardio session will be shorter and low intensity (like a simple endurance run of 30-90 minutes), doing high-repetition, low-weight or body weight strength training  AFTER running can help build muscular endurance and improve running stamina.

Muscular endurance is different than absolute strength. Whereas pure strength is about how much force one can produce quickly (e.g., during a squat), muscular endurance is about training muscles to resist fatigue over long periods of time. One can easily see how muscular endurance is beneficial to runners: running longer distances like half-marathons, marathons and even ultra marathons. Muscular endurance will allow runners to retain their running form longer, which means not only maintaining running economy for longer but also decreasing the risk of running-related injuries.

Sound worth it? Here's how to do it:

Do an easy run. Try to avoid running hills. Don't do intervals. Just do a basic endurance-paced run anywhere from 20 to 90 minutes. It should feel almost boring.

After the run and while the body is still warmed up, do a strength training session that focuses on high repetitions and low (if any) weight. Repetition ranges should be 20 to 30 per set. Cool down with light jogging.

Combining running and strength training back to back is a serious session. Make sure to fuel properly before, during and after (like with a hot cocoa recovery drink). Don't finish the workout starving. The recovery demands from this type of training are huge–but so are the benefits. Don't do these big sessions every day–twice a week is plenty and should likely be followed by a full recovery day or an easy run (for advanced athletes)



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Good to remember

At some level maximum strength and endurance are on opposite ends of the physiological spectrum.

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Does a calm jogging pace motivate you for a half marathon? What if you kicked the ball in front of you all the way?

• Time 1:53´24
• Distance 21.32 km
• Average speed 05´19 /km

How would you start to develop my running from these starting points?

Admin

[Stargames ®]

I notice the development - the new Asics GT 1000 12 running shoes and their ortholite sole absorb the stress on the heel bone and knee joints on hard surfaces such as when running on asphalt.

• Date 16.9.2023
• Running time 1.44'54 h
• Distance 21.32 km
• Average speed 4'54 /km

Thank you!

Admin

[Stargames ®]

Training for a half marathon

There is plenty of literature available on the subject. Basic endurance training is the focus area of ​​training. The 21.0975 km distance must be practiced in advance. In training, the basics and repeated regular training are important, and there is no need to think about subtleties.

As a starting point, you can set a preparation time of, for example, one year if you have no background training at all. Attention should be paid to the functioning of the respiratory and circulatory system by straining it only lightly at first. Any form of exercise that develops aerobic fitness is suitable for that purpose.

Walking and swimming are suitable for most people. Training is supported by a calendar in which regular repetitions for training sessions are recorded. Three times a week is generally considered to be a suitable number of training times, so that there is rest time between training days as well. You will notice the effect of the training quickly.

20-minute runs are popular. Alternating walking and running are meaningful during the habituation phase when they are repeated, for example, every two minutes, after which the running time can be extended a little at a time and the walking time can be shortened accordingly. You can also increase the total amount, for example 6 minutes at a time every week.

From here you can continue to develop your training program if your motivation has remained or increased. Join us at the latest on the Stargames tradition day of movement on April 9^th. The length of the journey is your choice, which you can complete alone or together, walking, jogging or running and even whistling at the same time.

The heart rate zones of the runner are identified in three modes.

Basic endurance: 60-75 percent of maximum heart rate
Speed ​​endurance: 75-85 percent of maximum heart rate
Maximum endurance: 85-95 percent of maximum heart rate

For the half marathon, the main focus of training is on the basic endurance area. However, it is also worth practicing to some extent in the range of speed endurance and even maximum endurance.

Admin

[Stargames ®]

A relaxing run in March in a slight -3 degree temperature in Finland. Slippery and icy sidewalk, little snow.



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