Before you really start training for the half marathon and start running, you should do a little health check yourself and take some good tips to heart.
The good intentions are made and your running gear is already ready. "Actually, it could start now," you think - but what about your health?
Health check before we start
If you should actually start running from scratch, get another medical check-up to be sure. This is particularly advisable if you are very overweight, have a history of heart problems or are over 35 years old. As an experienced runner, you know this: you want to start running, but then you have a cold. The question immediately asks you: Do I have to skip the training now? Basically: If you only have a slight cold, no fever and no feeling of illness, you can do a light exercise. However, if you are acutely suffering from a cold or flu, with symptoms such as fever and body aches, you are strictly prohibited from training. Don't risk myocarditis.
The 10 biggest mistakes in running
The 10 biggest mistakes in running
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Don't overload!
You should also listen to your body during exercise. Running too fast and exercising too often only drains the body unnecessarily. Regular walking breaks are therefore recommended, especially when starting or returning to your running program. In this way, you gently accustom your muscles, tendons and joints to the running load.
Pay attention to your breathing
The most effective way of breathing is through your mouth and nose ( mouth-nose-breathing ) when running . This is especially important during the colder seasons as the air you breathe in is filtered, warmed and humidified in your nose. You exhale through your mouth. In this way, you prevent the dry, cold air from drying out the throat and throat and catching the next cold.
Running training: 21 tips for 21 kilometers
Running training: 21 tips for 21 kilometers
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regeneration
After training and on days when there is no sport, the first thing to do is relax and regain your strength. Lying on the couch and letting your body rest is absolutely fine. However, you should be sparing when consuming alcohol. It puts additional strain on the body and may reduce your performance during the next training session. If, on the other hand, you want to do something good for yourself, treat yourself to a sauna, massage or alternating baths.
