There are 5 main parts to fitness:

1. Cardiorespiratory
2. Muscular strength
3. Muscular endurance
4. Physical flexibility
5. Body composition.

But we need to keep this simple and useful. You’re not going to be jogging along the road thinking about the crossover point between your cardiovascular respiratory gain and body composition. More likely you’re puffing and wheezing and have sore muscles. But you could simplify it down to two elements;

– Cardiovascular Fitness – that’s the huffing part.

– Structural Fitness – that’s the aching parts.

Cardiovascular fitness is to do with the fitness of your heart and lungs – essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.

Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.

It is a lack of Cardiovascular fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. “Hang! I’m huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a half or full marathon!”

The hardest part of training is developing the cardiovascular fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of a half or full marathon training program (assuming you started with the required 5km (3 mile) core fitness the cardiovascular fitness required by most marathon training programs issues will be minimal.

By the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier, making running a marathon or half marathon much easier than what most non-runners are led to believe.

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Nashville, Tennessee is known for its country music and the large number of talented country musicians that call this city home. One event that combines that love for country music and running is the Country Music Marathon and Half-Marathon which is held in April each year. It is a large charitable event with many runners like a Nashville consultant who ran with Team in Training to raise money for leukemia. This article will describe how to train for this half marathon and things to do while in town for the race as well. So sign up and pay the registration cost and Nashville tax to participate in this great event.

Whether you have never run around the block or this is your 20th half marathon you have signed up for, it is important to have a good solid training plan so your body is prepared for such a long distance running event. There are many ways to get advice for how to train for such a race. One great idea is to go to your local running store and ask about a training group that you may join. If that is not available, there are many resources online where you can actually have a cyber coach telling you what to do every step of the way. Three months is plenty and running just 3 times a week is plenty to prepare you for the 13.1 miles.

In addition to running three times a week and following a training plan that will incorporate base training, increasing your cardio and speed and strength it is important to do cross training on the other three days with one day of rest each week. Cross training can involve weight training, yoga, swimming or biking as examples of how to improve your overall strength and fitness to prepare for the long race.

Nutrition is also an important part of preparing for a race. One mistake that many runners make is they do not eat or drink the same thing on race day as they have trained with in their system. This can unfortunately lead to some digestive distress on race day and possibly some cramping and other issues because your body was not used to that particular food or sports drink. Make sure you train using supplements like sports drinks, energy gels or Gu’s to make sure your stomach can handle these things while running and do not try anything new for the first time on race day or it may make you feel sick.

Signing up for a race is a great way to get into shape and a fun way to visit a city. While you are running, you get a close up view of the city on foot. Most races provide discount rates at a host hotel for the runners which is great and the location is close to the starting line. Make sure to come a couple days ahead or after to visit things like the Grand Ole Opry and the Country Music Hall of Fame while in Nashville.

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Running a long distance requires both physical and mental health. Therefore, it is important that you put in place effective long term training and nutrition program. If you train effectively, a half marathon can be a lot of fun. If you don’t, it will not be a pleasant experience.

You may be an experienced runner or you may be starting up for the first time, either way you should follow a set process.

Because we now know a lot more about nutrition and effective methods of training, we must pay more attention to what we are doing when we train for a half marathon. Effective training and nutrition can result in a better finish and reduced risk of injury.

The key aspect to running a half marathon is to be motivated. To remain motivated for the duration of the training program, you need to dig deep and discover your main reasons for running the race. Maybe you want to raise money for a cause close to your heart or perhaps you want to push your body to its physical limits. The main thing is your reason for running the half marathon can help carry you through to the end. It is also important to set yourself goals to help you maintain focus and commitment. Consider setting a gradual training program and whenever you reach a key “milestone” give yourself a reward. Or set yourself goals of times to beat or an overall time to complete the race in.

You need to conduct some pre training. This is to prepare your body for when you start the training for the half marathon. It is ideal to be able to run around 20 minutes non stop before conducting the training itself.

A good pair of running shoes is important as is maintaining good hydration at all times.

Eat enough carbohydrates as they provide the glycogen that fuels your muscles and will give you the energy to complete the race. It is also important to rest and not overdo it or injury could occur.

If you can get up to around 11 miles prior to the 13.1 for the half marathon you will be ready. Spend the week prior to the run resting and fueling your body.

Once you set out on the start line you will be glad of the preparation and really enjoy the day!

Cooper is a budding blogger and online writer. Read his reviews of Vibram Five Fingers.

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Half marathons are a very popular length race to run. For those runners who are well trained, hard-core athletes the half marathon has its appeal because it can help train them for a full marathon. Many training schedules include a half marathon as one of its long runs in order to help get an athlete in prime condition for a marathon. In fact some marathons will even take half marathon times for qualification for a starting corral.

For other runners who are maybe just getting into running, very young or very old, or people who don’t have as much time to train, a half marathon has an appeal for an entirely different reason. For the beginners a half marathon is seen as a reachable goal. Many new runners may be overwhelmed by how far a marathon is, but the option of running a half marathon seems to be a much more feasible, yet still respectable goal. For those people who fall into the category of being very young or very old, a half marathon is a popular option to prevent them from getting injured by attempting to run a full marathon.

Whether you are the well trained athlete, the beginner, or on either end of the age spectrum there are some things about training for and racing a half marathon that apply to all runners. First, always pick a training schedule that is right for your experience level. There are many free training programs out there that range from beginner to expert. It is important to use these schedules in order to know that you are not over working your body too quickly and making sure you get the right amount of rest that your body requires to replenish its essential chemicals. Second, it is important to always stretch before and after each run to help prevent injuries from occurring. Third, remember that the more that you run the more you must eat and drink to compensate for the extra calories and sweat you’re burning. Lastly, make sure you have a good pair of running shoes that give you the right stability and support you need to sustain the number of miles you will run throughout your training and race.

Half marathons are a great length because they allow people of all running abilities to participate. As long as the runner follows a training schedule, stretches, and takes care of their feet they will have a healthy and successful race.

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Half marathon is a road race and long race so it is essential to keep stamina not running very fast or very low. The training for the half marathon will be effective for you if you complete it with full honesty and concentration. The considerable things in the half marathon are how much and when you should run. It is advised to the beginners not to run very fast and not to run for a long distance. If you do this you can lose stamina and confidence that will discourage you. This will also affect your knee and muscles. So in this condition you have a need of a coach who can train you. The running capacities of the different persons are different, so according to their capacity they are able to run the race. The sources of the running are the legs and thighs so make these stronger.  

Before doing any half marathon training you have to be fit and should cure injuries first. You have to low your weight for running. It can create problems during the running. You are recommended to race for 5k for 8 weeks initially. Some people think that if they do the training very hard then they will be more successful than other, by doing this they heart themselves and this act harm physically and called over train. The first important thing about the half marathon training is to be strict for your schedule that you select. Some people do not give the attention on their schedule in the beginning. The recovery of the body is important. You should give the time to recover the body between workouts. Your daily should be maintain and take nutrition food regularly.

There should be gap between the training and the eating. This is also important to take water more and more, because water is important to the digesting system. Lack of the protein can harm your body so you should take fresh fruits and vegetables regularly. At the time of running you have to bend your hands 90 degree and parallel to running place. Look straight at the running time. If you follow these instructions carefully you will definitely winner in the half marathon.

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Picking the right half marathon and marathon training plan for first-timers could be quite a daunting task for beginners. The aim of this quick article is to provide you with the right information and facts which enables you to make the ideal selection involving which half marathon and marathon running schedule is best for you. First of all, if you’re looking at really carrying out a marathon or half marathon, you ought not only be trying to find a jogging schedule. Okay, it’s true that a quality jogging programme is often a large aspect of every schedule. But bear in mind, if this is the only plan you utilize, your chances of reaching your goals will surely not be nearly as good.

The right marathon and half marathon diet program to meet your needs and on top of that to match your running programme is extremely important. I realize this may not appear to be that important for newcomers, but the truth is that you will be subjecting your whole body to some substantial changes over the coming months so you should make these types of modifications to your eating habits. Carrying on as normal will not provide you with the balanced nourishment which is required. This is especially true during the peak phases of your training.

The finest marathon and half marathon exercise programs will on top of that include information about how and exactly why you’re doing what you are doing. Many of the most effective marathon and half marathon running plans currently contain audio and video training and tuition, commonly through the net or online media. These days choosing a book is just not quite enough. It doesn’t incorporate all the learning styles and offers no feedback or support. Internet based half marathon and marathon training plans include online forums for well suited marathon runners to have a chat, exchange tips and seek advice. This form of technical support usually is continually moderated by a personal trainer. There are many benefits of getting this type of support. To begin with, you’re going to be a lot less likely to pull out if you commit to a specific schedule. Also, the friends you’re making and friendships you’re going to build with others in the assistance forums will certainly strengthen your resolve to achieve your marathon and half marathon targets. The second thing is, your level of workout will be greater and much more intensive if you are following a specialist training program. This is really very good considering that the fitter that you are at marathon day, the less demanding you’ll find the jogging. What this means is a great deal less suffering plus a far better finishing time. Even first timers will take pleasure from being able to complete your very first race still standing!

Half marathon and marathon workout plan fundamentals will include a detailed marathon and half marathon meal plan, specialized assistance along with a specialized running regimen. With regard to training schedules, it goes without saying that the more customised a running programs is, the more effective it’s going to be for your needs. There’s three main levels of jogging programs out there. Firstly, you can find many books and free resources containing general prescribed systems which include distances and perhaps a little speed work. The next level is semi-tailored programs. These types of jogging programmes are the most cost effective balance for first timers mainly because they are made up of many different phases and normally include information on how to personalize them to your own personal specifications and intentions. The very very best marathon and half marathon training programs are, naturally, personalised plans. These incorporate an in depth evaluation of your present fitness level. Following that, a professional training personal trainer or mentor will certainly build a individualized marathon and half marathon program structured explicitly on your requirements. Needless to say that this is the most costly alternative unequivocally. Nearly all people opt for the second choice, however when you have the extra cash, by all means go the specialized option.

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A small update from the injured runner: I am up to walking about 3 miles in an hour. I walk much slower than I used to but it’s nice to get outside and walk with my dog (4 year old Springer Spaniel, Maggie). There is one small, yet significant detail I wasn’t at all prepared for…MUSCLE PAIN! I haven’t felt tired muscles in such a long time, especially in my feet. I have a new found love and appreciation for The Stick and my foam roller. I can definitely see now how many people can get discouraged and don’t get back into running.

I, however, have a deadline. As soon as I heard about the Safari Park Half Marathon (March 13, 2011) I immediately signed up. I knew that I wouldn’t be quite ready for a full marathon by then, but a half sounded feasible. As part of my motivation, I designed a resistance training program for myself as well as a running schedule that will begin as soon as my body tells me it is (along with heeding advice from the pro’s).

I saw someone running early this morning. He looked so happy to be trotting along the foggy trail near my house. I was jealous and, for the first time, elated knowing that soon that will be me. My advice to anyone who is injured is not to give up. Listen to the docs first, but don’t give up. Do the work, the PT exercises that are given to you aren’t just for your amusement, they are meant to get you back to life. I also suggest to set realistic expectations. It’s helped me a lot to think about the days ahead with hope, but not conviction. I don’t super upset if I don’t complete a walk or a workout feeling exactly how I would hope, but I try to see the benefit. It’s very discouraging to be so tired from only walking a few miles when I used to be able to run many hours at a time, but this is where I am right now, so this is what I’ll do to get where I want to be.

I’m very excited to be running the Safari Park Half in March. I’m also very excited that soon after that (mid April), SDRI will put on a trail half marathon. There is nothing but good to come with the New Year. If you’re planning on starting a running program, come by the store for some ideas or to get more information about our Half Marathon Training Group.

See you all out there!!! RUN!!!! ENJOY!!!

Dr. Runco is a U.S. Navy and Gulf War Veteran. Graduating as a Doctor of Chiropractic he began private practice in San Diego in 2000. He has been a professor of Anatomy, Physiology, and Biomechanics at various colleges and continues to teach continuing education in the fields of rehabilitation, custom orthotics and athletic taping. He is also a member of the American College of Sports Medicine, National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist.  He is also an orthopedic doctor that specializes in treating foot injuries and problems.

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Marathon: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons

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