Half marathon people can run down after the necessary training, but people who have not been trained should not try it lightly. Because the half marathon is a type of long-distance running, it has relatively high requirements on people’s physical fitness, endurance, and motor function. Even if some people can run without training, it will also cause some damage to the body. So not recommended.Can the average person run a half marathon?
Half marathon, the full name is “half marathon”, is a kind of marathon. The Marathon is an internationally recognized long-distance running event. The full distance is 26 miles and 385 yards, and expressed in kilometers, it is 42.195 kilometers. Then, the half marathon is 21.0975 kilometers.
In order to run a half marathon safely and smoothly, the average person must pay attention to the following matters:
1.Do more aerobic running training
When most ordinary people start to run, they will wonder why they are out of breath and can’t even run very far. At this time, your oxygen supply is actually not enough. Therefore, regular aerobic running training can enhance this ability.
2.Heart rate running
Some people feel that their heartbeat is very fast when running, and the heart rate can easily reach the high-risk zone of 180 and above, which is very dangerous. In combination with the previous aerobic running, it is generally best at 65%-78% of the maximum heart rate, so the approximate range of the heart rate is between 130-150.
3. Running volume support
Any sport requires long-term exercise accumulation, and running is the same. For long-distance running, it is a good measure of the amount of running. Therefore, in general, when registering for a regular marathon, the registered athletes need to have previous experience in similar sports to prove it.
For individuals, exercising more and increasing their running volume is a process of understanding and strengthening their body, and it is also to better understand where their limits are. Avoid accidental injury.
4.Strength training
Many people have a misunderstanding that what do runners need so much strength for? Not a weightlifter. In fact, what I want to say here is that no matter what sport is based on strength, the same is true for running, and running requires a lot of strength points, such as:
- Leg strength Everyone understands this point. Running is mainly about legs. If the legs have no strength, let alone run fast, even if you can run far, it will be a problem.
- Arm strength In addition to the movement of the legs, the coordination of the hands is also essential in running, and the amplitude and strength of the arm swings also have a corresponding impact on the performance of the competition.
- Core strength The core strength here mainly refers to the intermediate links of the human body – the area below the shoulder joint and above the hip joint including the pelvis, the whole formed by the waist, pelvis, and hip joint, and the muscles in these areas. Therefore, running is a relatively comprehensive physical exercise program. If ordinary people want to run a marathon well, they must understand and train consistently on the above exercise content.
Finally, it should be noted that in addition to the basic exercise, there is one sentence to keep in mind: warm up before running and stretch after running. In fact, a little extension is to do more preparations before running, and to stretch reasonably after running to avoid injury.
As long as all the work is done in place, most people can finish the marathon without any problem.
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