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Training Guide: Running a Half-Marathon

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The Truth About Carbo Loading

Does all that pre-race pasta really buy you extra oomph at the starting line? "The trick is to pack in carbs throughout training -- not just the night before," says Nancy Clark, RD, author of Nancy Clark's Food Guide for Marathoners. The harder you train, the more carbs you'll need to boost muscle stores of glycogen (aka runner's fuel).

"Eat a meal with carbs and protein within an hour after each long run," Clark says. "And starting two or three days before your race, consume three to five grams of carbs per pound of your total body weight per day." Top off your tank an hour or so before the race with carbs that settle easily, such as a bagel with a little bit of peanut butter.

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pangomax1 wrote:

Well this is good except I was looking for a training schedule to embrace running... the one you provide does nothing for me... it goes from run/walking to running 2 miles in one week...shoot, I have been run/walking 5 miles for a while and still can't "run" longer than 5 minutes at a time within that framework...was looking for ways to improve but I guess I will just keep doing what I am doing, lol

3/23/2014 12:39:02 PM Report Abuse
grey_jillian wrote:

Thanks for the tip. Im looking forward on running back again next week. Hopefully this helps in making me get back to shape. By the way, i would like to share a great website for running, http://runninggizmo.clan.su.

1/7/2011 10:40:56 AM Report Abuse
nancymcjensen wrote:

I used the intermediate guide to train for a half marathon. It worked well. I did 2:06 and for a 49 y/o woman with a family and a job I think that's pretty righteous. The one thing I might change is the taper period pre-race felt rigorous. I was tired on race day. In hindsight I think a little more rest the 2 weeks prior would have helped. This was a great program, though, easy to follow and I'll use it again, with that small modification.

6/7/2010 04:25:31 PM Report Abuse

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