Half Marathon & Marathon

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Tabella per preparare una mezza maratona in  4 giorni alla settimane x 4 settimane adatte a runner già allenati con Obiettivo intorno a 1'45

I ritmi da tenere indicati in % sono relativi al ritmo gara che si vuole tenere durante la mezza maratona 

 

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L' abbigliamento tecnico per il running dipende naturalmente dalle condizioni climatiche,  sudare è normale in estate ma bisogna evitare di rimanere con l'umidità addosso specialmente in inverno,  fondamentale è quindi l'utilizzo di abbigliamento tecnico per la corsa per evitare di ammalarsi. In estate è meglio correre un una canottiera anche traforata e pantaloncini corti di materiali tecnici specifici per la corsa.

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The 'training the race, especially for the half marathon should be gradual

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Integrators for the race have a real effect? Normally, sports supplements provide nutritional components, minerals and vitamins that provide all 'body in a short time some basic resources.

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In recent times the GPS (Global Positioning System) adapted to the world of running.

Today there are particular suitable for the GPS running and running, very light and with great autonomy, to measure with sufficient accuracy the instantaneous speed of travel and the distance traveled and average speed or at km.

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Of all the tools for the runner, the running shoes are the 'only when absolutely necessary and must absolutely not be saved.

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For any runner is the main fear of injury in a more or less severe. Accidents are often due to some mistakes that novice runners, but sometimes even the experts in committing 'training. Here we see precisely what are the main causes of accidents in the race and how to remedy them.
A large number of runner now uses the TreadMill to train and there are even organized races on them. In the half marathon 'training on a treadMill can be useful in place of a regular road race where the external weather conditions are prohibitive.

tutto tapis roulant

Here are ten rules to follow before and during the race to adjust with feeding and hydration:

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