download half marathon is how many miles

Instead, continue to walk at an easy pace. You'll be tempted to sit down, but if you do, your body will get stiff. There are simple things you can do to help your muscles repair themselves after the long race.įirst, after you cross the finish line, keep moving. Post-race recovery will determine how your body feels in the hours and weeks after your half-marathon. Post-Race Recovery Is Just as Important as Training You can drink water or sports drinks that contain electrolytes.

During the run, you should drink about 4 to 6 ounces about every 15 to 20 minutes. Before the half marathon, make sure you drink 6 to 8 ounces so you are hydrated. It is important to drink enough water to avoid symptoms of dehydration that can include feeling sluggish, getting a headache, or muscle cramps. After your run, fuel up on food with protein and carbohydrates, such as a turkey wrap or a smoothie with protein powder. Bananas or granola bars are two great options. To avoid unwanted weight gain while training, figure out how many calories your body needs while training, and focus on eating a healthy, balanced diet.Įat about three hours before the run a meal with carbohydrates to keep your energy levels high. Some half-marathoners-in-training learn this the hard way when they actually gain weight after a few months of training. You'll definitely burn a lot of calories during your half-marathon training, but that doesn't give you a license to eat and drink anything you want.

Focus on Balanced Nutrition and Hydration

Download half marathon is how many miles