Undoubtedly any decent half marathon training guide will probably help you prepare mentally and physically, but what many will miss out is possibly the most key elements responsible for providing you the energy you need and the nutrients to repair damaged muscle tissues.

 

When your training progresses, so too does the requirement for the ideal forms of foods and nutrition, particularly on your more challenging running days.

 

Have a look at these 5 golden rules which every half marathon training guide ought to contain...

 

Leave A Gap Between Eating And Training

 

Amongst the most unfortunate sensations you can have, particularly doing a longer run is where your stomach feels full and unpleasant. This takes place when your very last meal is still being broken down and digested. There’s not much worse than feeling very sickly or that you might want the lavatory half way through a ten miler!

 

Get Adequate Water

 

This could be quite a struggle to understand exactly how much you should have. The easiest way is to just sip a small amount constantly over the course of your run.

 

The more scientific way is to weigh yourself prior to and then again following your run. For every lb you drop, you'll want to replace with 1/2 a litre of water. Therefore if you’ve been out for a half hour run and you weigh half a pound less, it is advisable to drink at least a quarter of a litre of fluid during your next 30 minute running session.

 

Fuel Up Before Your Longer Running Sessions

 

Running consistently raises your body’s dependence on carbohydrate foods. If you don’t have sufficient stored in the muscles, your speed and stamina may very well suffer. It’s best if you have a high carb food 2 - 3 hours before you run.

 

Eat Enough Fruit And Vegetables

 

Whenever you require more out of your body the way consistent running will, you have to make sure that you're giving it plenty of all types of nutrients, but especially vitamins and minerals. It is simple to do this by ensuring that you are getting your minimum of 5 servings of fruits and vegetables every single day.

 

Supercharge your Recovery

 

Research has demonstrated over and over that having the right kinds of food within 20 minutes of exercise has a considerable effect on your ability to recover and recharge afterwards. At this point the body is way more responsive to the foods you consume. You should make sure that the meal you eat will give you both sugars to refuel the muscles and healthy proteins to mend and regenerate the damaged muscle fibers.

 

A few good options might be rice and chicken breast, a peanut butter sandwich, spaghetti with tuna fish or maybe a cup of milk and a few oat cakes.

 

Get a superior half marathon training guide to help you to get your nutrition just right plus your training and the results on your fitness and recovery levels will be amazing. 

Jago Holmes is a certified personal trainer and weight loss expert with over 10 years experience. His NEW cutting edge half marathon training program will help you to quickly build up your miles, get fitter and feel stronger - ALL whilst training less!

With 5 different programs to suit any ability level to choose from, you're guaranteed to get great results. 

Click here to find out more: - http://www.halfmarathon-training.com

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