When practicing running hills for your marathons you have to start with hilly runs and then you move on to hill repeats. The early hill runs are meant to help you get your body used to running the hills. They help you make you stronger by building your legs and lungs. Ultimately, you will start to find the runs on flat surfaces extremly easy.
The 'Hill Repeats' can be compared to doing speed workouts on a hill. You will be running from the bottom or the top of the hill. Or even just a section of the hill. You do the up run at a fast pace, then you jog back down to the bottom and repeat this again. This should really help you with your hill runs. It is important to concencentrate on your running form being very good.
Other important things to remember include always running with your nose over your toes. This will help maintain your body weight over your body all the time as you run up and down the hills. You should avoid leaning too far forward or too far back. You will have the correct positioning if you keep your body at right angles to the surface of the hill. It is no secret that running downhill is hard on your back, however you as a marathon runner have to get used to this.
Some of the marathon courses you will run will have downhill stages, so it is important that you practice these too but not as often as you do the uphill runs. That is all you need to know when it comes to running hills.
Beginner Half Marathon Tips : How To Breath
In this article we will be looking at the correct breathing techniques for when you are running your marathon. This is one of the hard things to do, as it has often caused cramps or stitches in runners when done incorrectly. At the same time, breathing is vital in order to suck in the oxygen that your body muscles need to continue running.
So you can breathe through your nose or through your mouth. The mouth allows you to get a lot more oxygen with each breath. The nose may have barriers sometimes such as times when you have a cold or some allergies. You can often breathe through your nose and your mouth at the same time, by simply inhaling and exhaling. You want deep inhales and long exhales and make sure to keep them controlled.
The breathing rythme should also increase as you start to pick up the pace and your body requires more energy. You should always maintain deep breaths to avoid hyperventilating that is caused by quick shallow breaths. You should also try to time your breathing with some other running activity, it is easier to do with your foot steps. For example you can breath in and out every two steps that you make. If you are training with an ipod, you can use the beat of the song you are listening to, to time your breathing too.
Timing your breaths, will ultimately help you keep your breathing as you run the marathon consistent and controlled. You can then be sure that your body has all the oxygen it needs to enable you to continue running and prevent things like cramps and stitches that will require that you stop running and force you to quit the marathon.
So you can breathe through your nose or through your mouth. The mouth allows you to get a lot more oxygen with each breath. The nose may have barriers sometimes such as times when you have a cold or some allergies. You can often breathe through your nose and your mouth at the same time, by simply inhaling and exhaling. You want deep inhales and long exhales and make sure to keep them controlled.
The breathing rythme should also increase as you start to pick up the pace and your body requires more energy. You should always maintain deep breaths to avoid hyperventilating that is caused by quick shallow breaths. You should also try to time your breathing with some other running activity, it is easier to do with your foot steps. For example you can breath in and out every two steps that you make. If you are training with an ipod, you can use the beat of the song you are listening to, to time your breathing too.
Timing your breaths, will ultimately help you keep your breathing as you run the marathon consistent and controlled. You can then be sure that your body has all the oxygen it needs to enable you to continue running and prevent things like cramps and stitches that will require that you stop running and force you to quit the marathon.
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