Discover the Half Marathon Training Guide with helpful tips on preparation, injury prevention, race day strategies, and more.
Running a half marathon is a significant accomplishment requiring dedication, hard work, and training. While many people start running to stay fit or lose weight, the half marathon is a worthy goal for those looking to challenge themselves and take their fitness journey to the next level. This comprehensive guide will take you through everything you need to know about half marathon training and how to prepare for your upcoming race.
A comprehensive half marathon training guide focuses on running and incorporates various workouts, strength training, and cross-training exercises to build a well-rounded runner. With 13.1 miles as the ultimate goal, both beginners and experienced runners can benefit from tailored half-marathon training plans to suit their needs. Whether you’re an avid follower of Runner’s World or are simply looking for a structured training program, embarking on this journey requires dedication and perseverance.
Definition of Half Marathon
A half marathon is a long-distance event covering 13.1 miles or 21.0975 kilometers. It’s not quite a full marathon but requires considerable stamina and endurance. The half marathon is becoming increasingly popular among runners of all levels because it balances distance and time.
The first recorded half marathon occurred in England in 1908 when runners covered the distance between Windsor Castle and London Polytechnic Institute. Since then, the event has grown in popularity globally, with thousands of races occurring each year.
Benefits of Half Marathon Training
|Improved cardiovascular health||Regular endurance training strengthens the heart and improves blood circulation.||ACSM Guidelines for Exercise Testing and Prescription, 10th Edition|
|Weight loss and management||Endurance training and regular physical activity can lead to a healthier life.||Medicine and Science in Sports and Exercise, 2012|
|Increased muscle strength||Training for a half marathon improves leg strength, including the quadriceps, hamstrings, and calves.||Journal of Strength and Conditioning Research, 2015|
|Enhanced mental health||Endurance training has been shown to reduce stress, anxiety, and depression.||American Journal of Preventive Medicine, 2016|
|Improved endurance||Regular long-distance running builds stamina, allowing for longer periods of physical activity.||Journal of Applied Physiology, 2014|
|Reduced risk of chronic diseases||Half marathon training can help lower the risk of type 2 diabetes, heart disease, and stroke.||American Journal of Epidemiology, 2013|
|Social connections||Joining a running group or participating in organized races fosters a sense of community and belonging.||Journal of Sports Sciences, 2018|
|Goal setting and achievement||Training for a half marathon provides a measurable goal that helps to build self-confidence and a sense of accomplishment.||Psychology of Sport and Exercise, 2017|
|Improved sleep quality||Social Connections||Sleep Medicine Reviews, 2017|
|Increased longevity||Regular exercise, including half-marathon training, has been linked to better sleep quality.||British Journal of Sports Medicine, 2015|
Training for a half marathon can have many benefits beyond just completing the race. Running regularly can help improve cardiovascular fitness, reduce stress levels, boost immunity, increase bone density, promote weight loss, and improve overall physical health. Additionally, participating in such an event can have positive mental health effects by boosting self-esteem and confidence and allowing you to socialize with like-minded individuals who share your passion for fitness.
Importance of Comprehensive Guide to Half Marathon Training
Half marathons are challenging events that require careful planning and preparation to complete successfully. A comprehensive guide like this can help you understand what’s involved—what training plans work best depending on your experience level, how to set realistic goals, and what nutrition and hydration strategies you need to follow.
This guide will share expert tips on injury prevention, proper form, mental strategies, and even race day preparation. With a comprehensive guide like this, you can learn everything you need to know to ensure a positive half-marathon running experience.
Half Marathon Plan
Table: Half Marathon Plan (12-Week Beginner Training Schedule)
|1||Rest||3 miles||2 miles||3 miles||Rest||4 miles||Cross-Training|
|2||Rest||3 miles||2 miles||3 miles||Rest||5 miles||Cross-Training|
|3||Rest||4 miles||3 miles||4 miles||Rest||6 miles||Cross-Training|
|4||Rest||4 miles||3 miles||4 miles||Rest||8 miles||Cross-Training|
|5||Rest||5 miles||4 miles||5 miles||Rest||10 miles||Cross-Training|
|6||Rest||5 miles||4 miles||5 miles||Rest||12 miles||Cross-Training|
|7||Rest||6 miles||5 miles||6 miles||Rest||10 miles||Cross-Training|
|8||Rest||6 miles||5 miles||6 miles||Rest||12 miles||Cross-Training|
|9||Rest||7 miles||6 miles||7 miles||Rest||14 miles||Cross-Training|
|10||Rest||7 miles||6 miles||7 miles||Rest||16 miles||Cross-Training|
|11||Rest||8 miles||6 miles||8 miles||Rest||12 miles||Cross-Training|
|12||Rest||5 miles||4 miles||5 miles||Rest||Half Marathon||Rest|
- Mileage is in miles.
- Cross-Training includes activities such as cycling, swimming, yoga, or strength training that help to balance the muscle groups used in running and prevent injury. Aim for 30-45 minutes per session.
- This plan is for beginner runners who can comfortably run 3 miles. It is essential to consult with a healthcare professional before beginning any training program.
- Adjust the plan as needed to fit your individual fitness level and schedule. Listening to your body and avoiding overtraining or pushing too hard is essential.
Long and tempo runs form the backbone of any half marathon training plan, allowing runners to build endurance and speed gradually. However, it’s crucial not to neglect other components, such as strength training exercises to improve muscle power, interval training for speed bursts, and cross-training days for overall fitness. Beginner runners should opt for a leisurely run pace in the initial stages, while more experienced runners can work on refining their race pace and goal pace for a successful half marathon race.
Connecting with fellow runners can provide the motivation and support needed throughout training. Engaging in training runs with pace groups or participating in goal races can foster camaraderie while seeking guidance from a running coach can offer personalized advice and expertise. Whether it’s the famous Boston Marathon or a local half marathon event, following a well-rounded half marathon training program will help you conquer those 13.1 miles and celebrate your achievements with pride.
Preparing for Half Marathon Training
|Assess your current fitness level||Determine your ability to run, walk or jog and establish a baseline before beginning training.||Begin with a 1-3 mile run or walk, tracking your time and perceived exertion.|
|Set realistic goals||Establish achievable goals for your half marathon, such as a target time or simply finishing the race.||Consider your current fitness level and the time available for training.|
|Choose a training plan||Select a training plan that suits your experience, schedule, and goals.||Consider beginner, intermediate, or advanced plans based on your experience.|
|Invest in proper gear||Purchase quality running shoes and appropriate clothing for various weather conditions.||Visit a specialty running store for expert advice on shoes and gear.|
|Build a solid base||Understand the importance of proper nutrition and hydration during training and race day.||Aim for at least 3-4 weeks of consistent running before starting a half marathon plan.|
|Develop a balanced workout routine||Incorporate cross-training, strength training, and flexibility exercises to complement running and reduce injury risk.||Include 1-2 cross-training sessions and 1-2 strength/flexibility sessions per week.|
|Prioritize rest and recovery||Schedule rest days and avoid overtraining by listening to your body’s signals.||Ensure at least 1-2 rest days per week and adjust your training plan if needed.|
|Learn about nutrition and hydration||Understand the importance of proper nutrition and hydration during training and on race day.||Establish achievable goals for your half marathon, such as a target time or finishing the race.|
|Establish a support network||Connect with other runners or join a running group for motivation, camaraderie, and guidance.||Look for local running clubs, online communities, or friends who share your goals.|
|Plan for race day logistics||Familiarize yourself with the race course, packet pick-up, transportation, and other race day details.||Review the race website, study the course map, and make a race day checklist.|
- Preparing for half marathon training involves setting goals, choosing a training plan, and establishing a solid fitness foundation.
- Proper gear, nutrition, hydration, and support networks can enhance training and help you achieve your goals.
- Always consult with a healthcare professional before beginning a new training program, and remember to listen to your body and adjust your plan as needed.
Running a half marathon requires much more than just running outside daily. Preparing your body and mind before starting the training process is essential. Here are some critical steps to take before diving into half-marathon training.
Assessing Fitness Level
Before beginning any new exercise program, assessing your current fitness level is essential. This will help you determine where you are starting from and how much work needs to be done to achieve your goal of completing a half marathon. Some key factors indicating fitness level include cardiovascular endurance, muscular strength, flexibility, and body composition.
One way to assess your cardiovascular endurance is by doing a timed one-mile run or walk test. You can do exercises like push-ups, pull-ups, or squats for muscular strength assessment.
Flexibility can be checked with simple stretches like touching your toes or reaching overhead with straight arms. Body composition can be measured with a BMI calculator or by seeing if you have lost weight over time.
Setting Realistic Goals
Once you have assessed your fitness level, it’s time to set some realistic goals for completing a half marathon. Remember that this is not an easy feat and requires dedication and consistency in training over several months.
Factors influencing your goal-setting include age, gender, previous running experience, and overall health status. It’s essential to set goals that challenge you but are also achievable within the timeframe of your training plan.
Choosing a Training Plan
Many different half marathon training plans are available online or through apps like Couch to 5K or Nike+ Run Club. When choosing a goal, consider the following factors: – Timeframe: How long is the program?
Can you commit to this amount of time? – Intensity: Is the plan appropriate for your fitness level and goals?
Flexibility: Does the plan allow for rest days or adjustments based on your schedule? Remember that choosing a training plan is not a one-size-fits-all solution.
You may need to tweak plans to fit your needs and progress at the best place for you. With these steps in mind, you’re heading to starting half-marathon training on the right foot.
Essential Components of Half Marathon Training
|Base mileage||Aim for 15-20 miles per week before starting a specific half-marathon training plan.||Aim for 15-20 miles per week before starting a specific half marathon training plan.|
|Long runs||Gradually increase the distance of your longest weekly run to adapt to the physical and mental challenges of the half marathon distance.||Increase your long run by 1-2 miles each week, up to a peak distance of 10-12 miles.|
|Speedwork||Incorporate interval, tempo, or hill training to improve running speed, efficiency, and endurance.||Include 1 speedwork session per week, e.g., 6 x 800m intervals or a 4-mile tempo run.|
|Cross-training||Engage in non-running activities to strengthen other muscle groups, improve overall fitness, and reduce injury risk.||Develop mental strategies to cope with half marathon training and race day challenges.|
|Rest and recovery||Allow the body to recover and prevent overtraining by scheduling rest days and incorporating easy or recovery runs.||Schedule 1-2 rest days per week and avoid running at maximum effort on all training days.|
|Tapering||Fuel your body with proper nutrients and stay hydrated throughout training and race day.||Reduce weekly mileage by 20-25% in the first week of taper, and by 40-50% in the final week.|
|Nutrition and hydration||Reduce weekly mileage by 20-25% in the first week of taper and by 40-50% in the final week.||Follow a balanced diet, consume carbohydrates before long runs, and practice drinking on the run.|
|Mental preparation||Gradually reduce your weekly mileage in the 2-3 weeks leading to race day to ensure optimal performance.||Practice visualization, positive self-talk, and breaking the race into smaller segments.|
|Injury prevention and management||Address and manage any injuries or physical issues that arise during training.||Prioritize rest, stretching, and seek professional help for persistent or worsening issues.|
|Race day strategy||Build a foundation of weekly running mileage to prepare the body for the increased demands of half-marathon training.||Set a target pace, plan when to consume energy gels or sports drinks, and identify aid stations.|
- A successful half marathon training plan combines base mileage, long runs, speedwork, cross-training, and proper rest and recovery.
- Nutrition, hydration, mental preparation, injury prevention, and race day strategy are essential to the overall training process.
- Individual needs and goals vary, so consult a healthcare professional before beginning a new training program and adjust your plan as needed.
Completing a half marathon is an impressive feat requiring much hard work and dedication. To prepare for such an event, focusing on the essential components of half-marathon training is crucial. These components include running schedule and mileage, strength cross-training, nutrition, and hydration.
Running Schedule and Mileage
One of the critical components of half marathon training is creating a running schedule that fits your lifestyle while also pushing you toward your goals. Your running schedule should be tailored to your fitness level, allowing gradual progression to increase your endurance over time.
It’s essential to start with shorter runs at first, eventually working up to longer distances so that you can handle the demands of race day. Regarding mileage during half marathon training, gradually increasing weekly mileage will help build endurance while minimizing the risk of injury.
Most experts recommend building up weekly mileage by no more than 10% per week. For example, if you ran 20 miles this week, next week would be 22 miles.
It’s also important not to push yourself too hard too soon or ignore any signs of pain or discomfort in your body while running. Keep track of how much you run using a journal or fitness app so that you can keep tabs on progress and any issues that arise.
Strength and Cross-Training
In addition to running itself, strength training is also essential for those looking to complete a half marathon – not only because it helps prevent injury but also because it contributes significantly towards improving performance overall. Incorporating lower-body exercises like squats and lunges into workouts will help improve the leg strength needed for long-distance runs.
Cross-training activities like swimming or cycling can complement running in several ways: they improve cardiovascular fitness without putting undue stress on joints (which can be especially vital for those recovering from injury or dealing with joint pain), and they work different muscle groups that running may not target as effectively – providing balance to overall fitness.
Nutrition and Hydration
Nutrition is another critical component of half marathon training. You should eat a balanced diet that includes carbohydrates, protein, and healthy fats in the right amounts to provide energy, build endurance, and aid in recovery between runs.
Hydration is also crucial. It’s essential to stay hydrated before, during, and after runs by drinking plenty of water or sports drinks that contain electrolytes (which help replace sodium lost through sweating).
Drinking fluids throughout the day will also help manage blood sugar levels and prevent dehydration-related issues like cramps and headaches. To ensure adequate hydration on race day itself, practicing performance nutrition during training runs is essential to experiment with what works best ahead of time.
Running Techniques for Half Marathon
The Importance of Proper Form and Posture
How you position your body while running can significantly impact your performance, especially in endurance races like half marathons. Proper form and posture allow you to run more efficiently, conserve energy, and avoid injury. To achieve an appropriate format, focus on keeping your head up and eyes forward, shoulders relaxed, core engaged, and hips stable.
Avoid hunching over or leaning too far forward or backward, as these positions can stress your body unnecessarily. Regarding foot strikes, aim for a midfoot strike rather than landing on your heels or toes.
Remember that good posture helps with breathing, too – allowing your lungs to expand and fully absorb more oxygen during the race. Make sure you practice proper form regularly during training so that it becomes second nature by race day.
Mastering Breathing Techniques
Breathing correctly while running is crucial for maintaining stamina throughout the half marathon. Effective breathing maximizes oxygen intake into the lungs allowing for increased endurance when fatigue sets in. One technique that works well is diaphragmatic breathing (belly breathing), where one inhales deep into their nose, expanding the diaphragm downwards towards their pelvis, and exhaling through the mouth, forcefully contracting the diaphragm upward towards the ribcage.
Another method is cadence breathing, inhaling, and exhaling at a rhythm that matches your stride. Regardless of which technique works best for you, always remember to breathe consistently throughout the run, even if it means slowing down slightly to catch a breath.
Boost Your Performance with Mental Strategies
Aside from physical preparation, mental strategies are also critical during half marathon training as they help overcome psychological barriers that may hinder success on race day. Visualization exercises can be practical, where runners imagine themselves crossing the finish line with a sense of accomplishment.
This process can help calm nerves, build confidence, and maintain focus during the race. Another helpful technique is positive self-talk; runners use affirmations to replace negative thoughts with more constructive ones.
It’s also essential to plan for when negative thoughts arise, such as reminding oneself how far they’ve come or breaking the race down into smaller, manageable segments. Incorporating these mental strategies into your training regime can strengthen your mental toughness and help you approach race day with greater confidence and focus.
Injury Prevention and Recovery
Half marathon training can take a toll on your body. Injuries can sideline your progress, so taking precautions to prevent them is essential.
The following tips will help you reduce the risk of injury:
Wear proper shoes – Invest in a good pair of running shoes appropriate for your foot type, gait, and running surface.
Start slow – Gradually increase your mileage and intensity to avoid overuse injuries.
Cross-train – Strengthen areas prone to injury by incorporating non-impact exercises like cycling or swimming into your routine.
Listen to your body – Rest when you feel pain or discomfort. Ignoring symptoms can lead to more severe injuries requiring extended recovery periods.
If you do experience an injury during half marathon training, there are recovery strategies that you can implement:
RICE method – Rest, Ice, Compression, and Elevation can help reduce inflammation and promote healing.
Physical therapy – A professional evaluation may be necessary for severe injury. A physical therapist can guide rehabilitation exercises specific to the affected area.
Schedule enough time for recovery – It is important not to push yourself too hard and give yourself enough time to recover before resuming training.
Warm-up and Cool-down Exercises
A proper warm-up before exercising is essential for reducing the risk of injury by increasing blood flow and preparing muscles and joints for activity. Similarly, cooling down after exercise helps reduce your heart rate gradually while preventing lactic acid accumulation in the muscles.
Here are some examples of practical warm-up and cool-down exercises:
- Warm-up: Light cardio such as jogging or jumping jacks, dynamic stretching including leg swings, lunges, and squats that target your legs and core.
- Cool-down: Slow jogging or walking, static stretching targeting major muscle groups such as hamstrings, quads, and calves.
Remember to take time for a proper warm-up and cool-down at the beginning and end of each training session. Doing so can help improve performance and reduce the risk of injury during half-marathon training.
Incorporating stretching into your half marathon training routine is essential for maintaining flexibility, which reduces the risk of injury during exercise. Static stretching should be done after workouts when the muscles are warm to maximize their effect. Here are some examples of effective static stretches:
- Hamstring Stretch – Sit with one leg extended straight in front of you while bending the other knee so that your foot is flat against your inner thigh. Reach forward toward your extended foot while keeping a flat back.
- Quadriceps Stretch – Standing with feet hip-width apart, bend one knee bringing your heel towards your buttocks. Grab onto your ankle or foot with one hand while keeping your knees close together.
- Calf Stretch – With hands resting on a wall at shoulder height, extend one leg behind you, pressing your heel down into the ground while keeping your toes pointing forward.
Incorporate these stretches three times a week to increase flexibility gradually over time.
Rest and Recovery Strategies
Regarding marathon training, the importance of rest and recovery cannot be overstated, as lack of proper rest can lead to injuries or burnout before race day. Here are some tips on how to recover effectively:
- Schedule Rest Days – Plan regular rest days within your training schedule for your body to heal from the workout sessions.
- Sleep – Ensure you get enough sleep; this is when your body repairs itself best.
- Diet and Hydration – Proper nutrition and hydration aid body recovery.
Remember, taking a day off is better than the risk of injury or fatigue. Your body will thank you for the rest, and you’ll return more vital for your next training session.
Race Day Preparation
The day before the race, take a few minutes to visualize yourself crossing the finish line with pride. Imagine yourself running strong and confidently.
This can help boost your confidence and reduce any pre-race anxiety. Additionally, get a good night’s sleep and wake up early enough to give yourself plenty of time for breakfast, stretching, and other pre-race rituals.
Fueling your body correctly in the days leading up to the race is critical for success. In the 24 hours before the race, focus on consuming nutrient-dense foods high in carbohydrates, such as whole grains, fruits, and vegetables.
Additionally, drink plenty of water leading up to the race. On race day, aim for a breakfast high in carbs but low in fat and fiber so it can be digested easily.
Examples include oatmeal with banana or yogurt with granola. Avoid trying anything new on race day, as it could cause digestive issues.
Race Day Gear Checklist
Make sure you wear comfortable running shoes that have been broken in but are not too worn out. Consider bringing an extra pair of socks, just in case.
Dress appropriately for the weather conditions but keep in mind that your body will heat up during the run, so avoid over-layering. Choose moisture-wicking clothing that will keep you dry throughout the run.
Consider bringing a hat or sunglasses if it’s sunny outside or gloves if it’s cold outside. Also, bring any necessary electronics, such as a GPS watch or phone armband.
Running Strategy for Race Day
It’s essential to start the race at a slower pace than you think you can maintain. This will allow you to conserve energy for the latter part of the race when it gets more challenging.
Hydrate regularly throughout the race, especially if it’s hot outside. Consider carrying a water bottle or using water stations along the route.
Stay focused on your goal and remind yourself why you’re running this half marathon. Use visualization techniques to keep yourself motivated and stay positive even if things get tough. Remember that finishing a half marathon is an incredible accomplishment, and know you have what it takes to cross that finish line with pride.
Tips for Success in Half Marathon Training
|Set realistic goals||Perform dynamic and static stretches for 5-10 minutes before a run afterward.||Target a finish time, personal best, or completing the race without walking.|
|Follow a tailored training plan||Choose a plan that suits your experience, schedule, and objectives.||Select a beginner, intermediate, or advanced 12-week plan.|
|Listen to your body||Pay attention to physical cues and adjust training to avoid overtraining or injury.||Take extra rest days or reduce mileage if needed.|
|Vary workouts||Incorporate diverse workouts, such as speedwork, hill training, and cross-training.||Include interval training, tempo runs, and strength training in your schedule.|
|Prioritize rest and recovery||Schedule rest days and ensure adequate sleep to support optimal performance.||Allocate 1-2 rest days per week and aim for 7-9 hours of sleep per night.|
|Focus on nutrition and hydration||Fuel your body with proper nutrients and stay hydrated before, during, and after training.||Consume a balanced diet, drink water consistently, and practice race-day fueling.|
|Gradually increase mileage||Build running mileage slowly and consistently to reduce injury risk and promote adaptation.||Follow the 10% rule for weekly mileage increases.|
|Warm-up and cool-down||Use warm-up and cool-down routines to enhance performance and reduce injury risk.||Perform dynamic stretches before a run and static stretches afterward for 5-10 minutes.|
|Find a running community||Connect with other runners or join a club for support and motivation.||Look for local running clubs, group runs, or online communities.|
|Embrace mental training||Develop mental strategies to cope with half marathon challenges.||Use visualization, positive self-talk, and mindfulness techniques to improve resilience.|
Half marathon training can be challenging, and it may seem not easy to stay motivated sometimes. One of the best ways to stay motivated is to set attainable goals for yourself. Setting goals will give you something to work towards and help you focus on what you must do to achieve them.
Ensure your goals are specific, measurable, achievable, relevant, and time-bound (SMART). Consider creating a vision board or a running journal to record your progress and celebrate your achievements.
Another excellent motivation technique is to find a running buddy or join a running group. Running with someone else can make training more enjoyable and keep you accountable.
It can also allow friendly competition to push you further than you would go alone. If joining a group isn’t possible, consider finding support online through social media groups or forums.
Remember why you started training in the first place! Keeping the end goal in mind will help motivate you when times get tough, whether for improved health or personal satisfaction.
Support System Building
Building a solid support system is crucial to complete half-marathon training successfully. Your support system should include people who encourage and motivate you while providing constructive feedback when necessary.
Family members, friends, coworkers – anyone who supports your dreams – can be part of your team! It’s also essential to have someone who understands the physical challenges of half-marathon training – someone who has been there before – as part of your support system.
Ask friends or family members if they’d like to train with you or come cheer at the finish line on race day. You could also look into hiring a coach specializing in half-marathon training if additional guidance is needed.
Don’t forget to celebrate your achievements along the way! This will help you stay motivated and focus on what you’ve accomplished thus far.
Celebrations can be as simple as crossing off training sessions from your schedule or treating yourself to a massage after a particularly tough workout. On race day, celebrate your accomplishment by taking plenty of pictures and sharing them with your support system.
Once you cross that finish line, bask in the glory of your success – you earned it. Half marathon training requires motivation, support, and the celebration of achievements along the way.
With these tips in mind, you’ll be well on your way to success in running and life. Remember to stay focused on your goals and enjoy the journey!
Training for a half marathon can be a challenging yet rewarding experience. A comprehensive guide like this one can provide you with the necessary tools and knowledge to achieve your goal of completing a half marathon.
Each component is crucial to your success, from assessing your fitness level and setting realistic goals to injury prevention and race day preparation. Remember that half-marathon training should be approached with patience, dedication, and a growth mindset.
Summary of Key Points
Preparing for a half marathon involves various essential components such as running schedule and mileage, strength training, nutrition and hydration, running techniques such as proper form and breathing techniques, injury prevention strategies such as warm-up exercises, stretching techniques, and rest & recovery strategies. Race day preparation includes a pre-race nutrition plan, gear checklist & running strategies. General tips for success include motivation techniques like finding a support system or celebrating achievements.
Encouragement to Start the Journey
Starting the journey towards completing a half marathon is an admirable goal that requires dedication but also brings tremendous physical and mental benefits. It may seem daunting at first, but with the proper planning, using this comprehensive guide, you can work towards achieving it step by step. Remember that every journey starts with the first step, so create an action plan to achieve your goal.
Suppose you’re looking for more information on half marathons or want to continue learning beyond this article. In that case, plenty of resources are available online, such as popular blogs, forums, or social media groups dedicated exclusively to running enthusiasts or race communities where participants share their experiences or offer tips on improving technique or maintaining motivation throughout their training journey.
Here are some highly recommended resources:
The increase in participation makes perfect sense because the distance still needs to be respected, which is more achievable for many. The average finish time for males in 2015 was …
Always consult a medical professional before starting any new physical activity, especially if you have any pre-existing conditions.
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.