The wise athletes adopted a resource that they usually took exercise slowly few weeks before the game. Then, when his coach started to make him have a strict training, he had already been very strong and could do any exercise at any time.

This was especially true if the runners had meals as the normal recipe for athletes all the time. The most of nutrition principles mentioned in chapter 14 applied to young runners. However, many young people found it difficult to use these principles consistently. They always ate some snacks such as potato chips, soft drinks salty beef and so on, and they usually did not eat breakfast when they were in a hurry in the morning. If you were a young athlete, you should avoid developing this habit. Although the food like the salty beef would increase your calories, they had little nutritional value. Do not eat breakfast could make you have no energy when you were in need. Nutritionists said that a third of a person’s energy should be assimilated in the morning.

If you were a girl, you should eat foods which contained high iron in order to compensate for the iron which was lost during the menstruation. It was a convenient method to obtain the nutrients by eating more livers and vegetables of which leaves were dark green. It was also very significant for girls to adhere to proper eating habits. Richard and Joseph wrote in the book “Nutrition and Athletes” that, men’s development had already reach to the healthiest level when they were eighteen or early twenties. Women’s would be the peak when they were adolescence and 15 or 16 years old. Starting from this peak age, the health status would continue to decline unless you maintained through proper exercise and diet.

Everyman thought that it was useless for adult runners to have the diet a few hours before the race. There was still some doubt for young athletes. Some authorities said that children whose age was fifteen and under fifteen years old should not eat food four hours before the game. Some people did not agree with this idea including Dr. Robert Craig in Florida. He had been a compulsory doctor for the school team, Pope, Werner and youth baseball team all the time. He recently wrote that like all the parents knew, these young people seemed to eat constantly. Many of them were at puberty. If they did not eat food in the four hours before the race, my impression was that they would start to feel extreme fatigue or lose the coordination of organ in the last half of the match. For these young people, it was too long not to eat food in six hours.

I thought many circumstances varied from person to person. If a young athlete did not eat food in four hours, he would feel weak and tired, it was probably a reliable indication. This showed that he needed to eat food often, as for the other cases in the running, you would find the answer even you could hardly find in the most authoritative medical literature after experiment personally.

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Imitating the posture of running of any other person was wrong. As long as you made your body straight, looked up and the body tilted forwards slightly. Do not let the hips move devilishly. When you were running, the elbow ought to bend, but did not adhere to the chest. Hands should be relaxed and did not make a fist. The tension of the other parts would be caused by the intension of parts of the body. When you were running, did not pay attention to the size of your steps, you should run as naturally as you thought.

The women who did not participate in sports before would be important exceptions, if they heard about the influence of the fallacies of their postures when they were running. A very knowledgeable woman said to me that, she thought women who did not accept some training would not run as well as most men ran. If men and women had the same experience to join in sports, because of some reasons such as the structure of the pelvis, they might had some favorable conditions.
She found that, almost all the female runners who just started running and some experienced runners would make many same mistakes. She also made these errors and they had to be corrected. The most common error was that to notice the beautiful position more and to run with toes.

She thought this was because women saw the sprinters run like this, but also because women wore high heels and the heels shortened greatly. The other error that women often made than men was that the paces were small. Another was that the arms swung too high and almost reached the shoulder. There was an error that the pelvic rotated too severely or two feet stretched to the side too far. She thought that why these mistakes were made often, the reasons were that women rarely had opportunity to participate in the movement which needs a lot of running. Therefore there was no opportunity to see the correct way of running or to be corrected as men.

The pace should be proportional to the body and the legs. Yet you did not step big steps or small steps turgidly. Otherwise the action would be unsightly and assonants. Another problem was the forefoot. No matter the long-distance race or the sprint, the balls of feet should touchdown firstly. If the whole foot should touchdown relied on the distance you ran. The forefoot should touchdown firstly when you were sprinting. Your forefoot and whole foot should touchdown in turn when you ran in middle or long-distance race.

Unlike men, the fatigue of women was not obvious. Moreover, especially in the long-distanced race the legs of women were not stiff like men’s. In the marathon, many male athletes would have no strength when they finished the eighteenth mile or twentieth mile. They ran out of the fuel in the muscles, so they would only depended on the willpower to cross the finishing line if they could finish the race. At the end of the marathon, the Olympic Games, in 1976, TV viewers had seen the scene that Frank walked with messy and faltering steps, that was the phenomenon.

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Hansons Half-Marathon Method: Run Your Best Half-Marathon the Hansons Way

Committed runners from all over the world have set new PRs with the Hansons training program—the same approach that has turned Hansons-Brooks Distance Project runners into champions. Now in Hansons Half-Marathon Method, the Hansons-Brooks team shares its unique, winning approach to the popular half-marathon distance. With half-marathon training programs for intermediate and advanced runners, as well as a welcoming Just Finish Program for newer runners, Hansons Half-Marathon Method prepares all

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