Why you should run and how to prepare for the Subotica Half Marathon
Everyone knows that physical activity has numerous benefits for human health and that it needs to be practised to keep both body and spirit in balance. One of the sporting disciplines that has been attracting more and more attention lately is running, and we bring you several important reasons why you should start running.
Running is one of the most efficient ways to burn a large number of calories; it can help you melt fat deposits and tone your muscles. This form of recreation has a positive effect on mental health, because it awakens a sense of achievement, and it has been proven that running in the company of other people also has a good effect on mood. Running also gives energy and makes us feel full of drive and enthusiasm when we notice our body changing and becoming stronger. In today’s fast way of life, full of uncertainty and stress, it helps us calm down and relax. Running releases the happiness hormones oxytocin, dopamine and serotonin, and fresh air and a natural environment contribute further to relaxation. Running strengthens the heart, regulates blood pressure, strengthens bones, increases lung capacity and improves breathing and endurance.
If, while reading these reasons, we have got you at least to start thinking about it, in the rest of this article we have prepared a short guide on how to prepare for a half marathon. Whether you are preparing to achieve the best possible placing or to run for pleasure, whatever the length of the course, a certain amount of preparation is needed to take part ready.
– Register for the race!
Registration for the 7th Subotica Half Marathon runs until exactly noon on 16 August, which means you have enough time to prepare. The very fact that you have registered will be motivation and driving energy for all the training sessions to come. However, if you are not a complete beginner and can run at least 5 kilometres, you can prepare for a half marathon with 12 weeks of intensive training.
– Make a training plan and stick to it!
If you can’t find a good plan, it is best to consult a coach. Remember that you must have a worked-out plan specifying the intensity of training and the length of individual runs during the training period, as well as properly scheduled time for rest. Practice shows that to begin with, 3 running sessions a week are enough, including shorter runs of about 30 minutes, followed by a longer run at the weekend of about 5 kilometres in the initial phase of preparation for a half marathon, and then from week to week it increases. A day on which you run a longer distance must be followed by a rest day.
– Quality always before quantity!
While preparing for a half marathon you must bear in mind your own health and safety. That is exactly why it is advisable to do shorter sessions during the week and at the weekend a session that includes a run of 5 km or more. Also, in every running session you should pay attention to your pace.
– Buy quality gear!
You can’t prepare for a half marathon in old or uncomfortable shoes. For this sporting undertaking you must have quality shoes suited to your activity, but also to the way you run. Socks and clothing should also be made of quality materials that prevent excessive sweating, because besides reducing the risk of catching a cold, they allow full focus on running rather than on uncomfortable or wet clothes and shoes.
– Prepare your food!
As with other endurance sports, food is very important and it must provide energy without weighing the runner down. Before longer runs or a race, it is usual to consume measured amounts of carbohydrates for 1 to 2 days before the physical activity, to properly build up glycogen stores. Runners most often eat foods such as pasta, potatoes, rice or various cereals. After running, you need to replace the lost energy, but also vitamins and minerals. Suitable nutrition in this meal helps the body absorb nutrients quickly and reduces the feeling of fatigue. Also, proper hydration before, during and after the race helps reduce fatigue and cramps while running, and prepares the muscles for exertion. During longer runs, try out all your nutrition and hydration options, so that you arrive at the race ready and with a plan, rather than the race being the time to test your nutrition plan.
– Enjoy the race!
The day before the race, prepare the gear and clothes you will wear or take with you. Arrive on race day ready, both physically and mentally, and enjoy the race that will crown your months of preparation. Don’t focus exclusively on the finish, but on every segment of the race, because each is just as important as reaching the finish itself.
If this article has got you thinking that perhaps you should start running, we also invite you to register for this year’s 7th Subotica Half Marathon. If your goal is not a placing or winning a medal, you will have the chance, depending on the length of the course you choose, to enjoy the beauty of the City of Subotica and run through its history, even if you walk the rest of the race.
Source: www.fitness.com.hr