If you are one of the many training for a half marathon, this article will discuss the correct approach to your training, look at some realistic goals to set for yourself, and present a half marathon training plan.

The Proper Approach
Consider these health tips as you prepare for your half marathon training.

1)  Fuel Up

1)Your car runs on gasoline, you run on carbohydrates. During your training, 65% of your daily calories needs to be complex carbohydrates. 10% should be protein (.5 to .7 grams per pound of body weight). Get 20%-25% of your calories from unsaturated fats.

2)  Stay Wet
You want to be taking in 6-8 ounces of fluids every 20 minutes for a run of an hour or more.

3)  Rest!
Rest on your rest days. This will help your body recover from the strains of training. It will also help prevent injury. Ice your muscles four times a day for approximately 15-20 minutes. Stretch. Listen to your body.

Set Reasonable Goals
Losing weight may be one of your goals, but try not to make it the main reason you are running. Like all things that require hard work, losing weight and gaining strength take time! If you your goals are not long term enough to motivate you through your entire 1/2 marathon training program, then you are likely to give up before the race day. Set reasonable goals for yourself, that inspire you to stay engaged. Run to be victorious. Run to be free. Run to test yourself, and prove yourself. And as you run, you’ll lose weight.

Half Marathon Training Program

This 10 week 1/2 marathon training schedule is recommended for beginners. If you make adjustments to this schedule, try not to increase your weekly mileage by more than 10%. Build up your running mileage throughout your training, then gradually decrease your mileage as you near the race so that your body can recover from training and be strong for Race Day.

Even this half marathon training schedule for beginners requires some building up to. Start off by finding some flat, easy terrain to run on for four weeks. Build your stamina up to the point where you can run for 30 minutes at a time. Distance is not the issue, endurance is. At the end of your four weeks, if you are comfortable running for 30 minutes, try engaging in this half marathon training program for beginners.

Overcoming an arduous challenge is extremely rewarding, and completing a half marathon race is just that. If you’re just starting out, seek advice. Books like The Beginning Runner’s Handbook, or Beginner’s Half-Marathon Trainer: The 14-Week Program to Completing a Half-Marathon in Your Best Time are great places to start. One great way to stay motivated is to run with friends. Accountability and encouragement will go a long way. And you can share the victory together.

Before I go into details I want you to remember that any marathon training program is nothing more than an educated guess of how to optimize your training. If you are preparing for your first marathon you obviously don’t know how your body will react to the training and even if you have completed a marathon before each time will be different. In my case I started training 8 months ahead of the competition and had to make several adjustments to the program as I went along. My point is simply that sticking compulsively to your marathon training plan (no matter how well researched) will most likely not be the best way to prepare. In my case I stopped training completely for two weeks in the middle because my knee started to hurt and I’ve learned the hard way to take that very serious. And I’m convinced that my willingness to neglect the plan I made a couple of months earlier saved me from injury and made it possible to reach my goal. On the other hand you don’t want to use it as an excuse not to train because you don’t feel like it if it’s raining. The gist of any worthwhile marathon training guide is to run a lot of kilometers before the competition and to increase the amount of training slowly. So make a plan, train hard and listen to your body.

In my research I came across several good 12 and 16 week marathon training schedules, but they were all based on being in fairly good running shape already and as you know I wasn’t. In my mind marathon training for beginners shouldn’t start with a running 56km the first week and one 22km run as one of the programs suggested. I mean in that case you’d have to complete a 12 week training program before you can start the 12 week training program for the actual marathon…

Instead I used the culmination of two popular marathon training plans and started out with much less training. They were respectively to run 80km total the hardest week and to run 30km as the longest single training. Then I used the old rule of thumb to increase the total amount of kilometers run per week by 5% and threw the numbers into an excel spreadsheet (download it here). And because I had a lot time to prepare I only had to run 16km total the first week and 6km as the longest training – now that’s how a beginner marathon training schedule should be. The first week I trained three times and I later changed it to four times a week.

I want to leave you with a few more pointers before you head out and start training. I believe it’s a good idea to run the longest training on the same weekday as the marathon. That way your body gets used to running longer distances on the specific day of the competition and that way you take advantage of the natural rhythms of the body.

And it’s also a good idea to have one day a week with long intervals to get some speed and not only a lot of kilometers. I did 4 minute intervals with 2 minutes rest on Tuesdays (the long run was on Sundays) and like the rest of my training I slowly increased the amount of intervals as I went along. And remember to aim for the same pace during all intervals to get the most out of the training. Most people run too fast in the beginning and miss out on the potential benefit of the last intervals because they built up to much lactic acid in the early intervals.

Remember to rest the last two weeks before the competition to give the body a chance to get the effects of all the training you did.

Now you might wonder if my marathon training schedule for beginners worked for me. And I’ll let you judge for yourself, but I completed my first marathon in 3hours and 26minutes – not bad for being overweight and completely out of shape 8 months prior if you ask me.

Great 2011 Running Songs:

2011 is a great year for getting new music, especially if you are a runner. Here is a short list of great songs for running 2011 that may be enjoyable to run to.

• Higher by Taio Cruz—this song has a great pop beat that is sure to make you want to be energetic and get moving. You could even use this as a great warm up song.
• Whip My Hair by Willow Smith—This song is great to run to, even if it is a little bit on the pop side. It has a great rhythm that is sure to keep you going.
• Firework by Katy Perry—this song has a great pop beat that is sure to pump up your excitement levels and really get you going. It is a great motivator. In a way, when it says, “you’re a firework,” you could use that as motivation to start running, because your energy is exploding like a firework.
• Marry Me by Train—you could absolutely run to this song. You may even find yourself singing along. If you want a great song to get you motivated or energized, then this is the song for you.
• Party All Night by Sean Kingston—who doesn’t like to party? If you need some encouragement to get moving, then think about running as a personal party. A music party with Sean Kingston, that is. This song will totally get you moving and ready to go.

Several Playlists:

Of course, you don’t want to get bored running to the same music every day. Make several playlists of good songs to run to 2011. Get music from a variety of different genres too, so that you can play music depending on the feeling of the day. The best running songs 2011 are those that help you at different areas like starting up, then full running, then slowing down or cooling off.

Psychological Benefits of Jogging
Psychological benefits of jogging effect the mind and body. Benefits of jogging everyday will help build up determination and will power and you will feel stronger because of it. Here are some of the psychological benefits:

• Builds confidence
• Reduces stress
• Reduces anxiety and depression
• Relaxes the body and mind
• Trains your mind as you learn to become more determined and focus on the job at hand. Jogging, also, releases endorphins, which are responsible for giving the feeling of happiness or euphoria.
• Builds perseverance

Physical Benefits of Jogging
The physical benefits of jogging are numerous and it is a great way to get in shape and improve overall health. Besides the physical and health benefits, jogging is a fun way to meet people on your jogging route who share the same interest. Here are just a few of the physical benefits that can be attained by jogging:

• Builds up stamina and you can will be able to have more energy throughout the day.
• Lose weight
• Burn calories
• helps to maintain regular weight
• Improves sleep
• Strengths the heat, thus, reduces risk of heart attack
• Lowers blood pressure
• Osteoporosis
• Diabetes
• Boosts the immune system
• Helps build strong bones
• Strengthen muscles

Getting Started with Jogging
Consider the time of day that you’re going to do your workout. The health benefits of jogging in the morning is that it will help you sleep better at night,and  help you keep to a better schedule, especially if you a busy type person. If you’re on a budget consider that jogging will help you save money. You will not have to go to the gym and spend extra money – instead jogging will be just as beneficial as exercising at a gym would be. The benefits of jogging for women and men are numerous, as we’ve stated above. The most important thing is to get started. Here’s a few things to keep in mind:

• Appropriate, comfortable shoes are important.
• Stick to a warm-up session and a cool-down session during your jogging period.
• Start your jogging session slow and then work your way towards a longer time.

Just like any exercise program, it is a good idea to check with your doctor first. Jogging benefits everyone, but it’s a good idea to discuss your plans with your doctor.

Now, as much as a total body cleanse is one of the best health tips, you should consult your physician before you undertake anything that will affect your body.  There are sometimes side effects when you do a body cleans, some of which include headache, nausea, skin breakouts and flu-like symptoms.  Keeping in mind that not all people experience side effects, you’ll have to ask yourself if you’re willing to deal with them should they occur.

Why Should You Cleanse Your Body?
Since a cleanse detox results in giving your body a fresh start free of toxins, it follows that your body will be healthier.  You will likely find that you experience some or all of the following:

• Greater amounts of energy
• Fewer skin blemishes
• Some weight reduction
• A replenished, heartier immune system enabling your to fight illnesses
• Greater mental alertness

Why Does a Total Body Cleanse Work?
Simply put, a total body cleanse works because it relieves your body of the toxic elements created my today’s lifestyles.  The body cleanse does this by:

• Removing the heavy load on your body to break down sugary foods/snacks and fat-laden meals
• Giving your “flushing” organs a chance to rest and renew themselves so they will work more efficiently
• Excreting toxins through the skin, enhancing your complexion

During a body cleanse, you should drink plenty of fluids.  This will accelerate the release of toxins from your body and help ease some of the side effects you may experience.  While water is the obvious choice, you should also drink vegetable juices to help maintain your nutrient balance.  During the entire process, be kind to yourself and your body.  Rest, relax and pamper yourself.  Try to avoid taking anything like ASA or Acetaminophen to treat your symptoms because you’re re-introducing toxins to your body.  Get a massage, soak in the tub, walk or indulge in some light exercise, but remember to not overdo the exercise.   Your body will feel stressed during the detox cleanse, so placing more stress on it with vigorous exercise would be counter productive.

Increased Strength
Push ups are a great way to increase your overall strength. How, you may ask? Well, the simple flex and stretch motion of your arm, shoulder, and back muscles will eventually lead to an increase of muscle mass, which makes those particular muscle groups stronger. Pushups also increase the amount of human growth hormone produced in the body, which enables you to grow more muscle mass. The more regularly you perform the push-up exercise, the easier they become, and the more muscular you get.

Increasing Metabolism and Weight Loss
For the person trying to lose weight or attain a healthier weight, push ups are a great exercise to incorporate into your daily workout routine. To begin with, push ups are fairly strenuous exercises, therefore increasing the amount of blood flow to several major muscle groups including your chest and biceps. As you build muscle over time, your body begins to burn more calories to sustain itself resulting in an increased metabolism.

Total Body Benefits
One of the benefits of push ups, is that when done correctly, are a multi-muscle group exercise. They utilize so many different areas of your body, such as the chest, hands, all the major arm muscles, abs, glutes, feet and leg muscles, and, perhaps most importantly –  your heart. In some cases, push ups have even been said to help clear the mind. So if you have a big college test coming up, or if you’re experiencing a high amount of work related stress, just do some push ups, and watch the worry melt away!

Men vs. Women
Men and women are built differently and naturally will experience different benefits from push ups. Benefits of push ups for men include an increase in shoulder, bicep and core muscle strength. Men can also expect to see improvement in the scapula and rotor-cuff, even more so than working out on the bench press. Benefits of push ups for women include an increased upper body strength. Since women tend to be naturally stronger in the lower body, incorporating regular push ups is a great way to compensate.

If you’re looking for an effective and inexpensive exercise that can benefit your entire body – look to the classic push up. Begin slowly and slowly increase the number of sets and reps you can perform. Within a short period of time you’ll notice an increase in your upper body and core strength – and over a longer period of time you’ll reap even more push up benefits such as increased metabolism and cardiovascular endurance.

5K Training for Beginners
We’ve broken our training for a 5k beginner into weekly schedules. Each week plan on spending 30 minutes 3 times per week. Be sure to drink plenty of water before, during and after each workout.

• Week 1: 3, 30-minute workouts. Each consists of a brisk walk. The idea for this week is to get you up and moving. Each time you walk, challenge yourself to get a bit further than you did the workout before in the same amount of time.
• Week 2: 3, 30 minute workouts. Begin each workout with a 5 minute walking warmup. Then, for the next 20 minutes alternate 45 seconds of jogging with 2 minutes of walking. In the last workout, if you can, do 60 seconds of jogging and 90 seconds of walking. Finish each workout with a 5 minute walking cooldown. Note: If after the first workout, you feel like you’re overdoing it, either reduce the number of seconds you’re jogging or go back and repeat the Week 1 routine.
• Week 3 – 6: ,3, 30 minute workouts. Begin each workout with a brisk 5 minute walk. Then, for the next 20 minutes alternate jogging and walking, gradually increasing the time spent jogging and reducing the time spent walking. At the end of the 6th week, aim for alternating  jogging 10 minutes then walking 3 minutes.Follow each workout with a 5 minute cool-down walk.
• Week 7 – 9: 3, 30 minute workouts. Begin each workout with a brisk 5 minute walk. Then jog for increasing periods of time. At the beginning of week 7, jog for 20 minutes. Each week add 5 minutes so by the end of week 9, you’ll be jogging for 30 minutes continuously.
• After the 9th week, determine how much distance you can cover in 30 minutes of jogging. If it’s not quite 5k, in the 10th week work on increasing the speed at which you jog so that you can run 5k in 30 minutes or less.

Remember to get in your fluids and take the time to do some good stretching after each workout. You may also find it helpful to invest in a heart rate monitor so you can track your progress and see your heart rate as you work out. If you follow this routine consistently you won’t be a 5k training beginner for long.  What are you waiting for?

A Footballers Diet
Football burns a huge amount of calories – but that doesn’t mean you can hang out at the pub and drink as many pints as you want while munching down half the menu. In a proper footballers diet plan you need to balance several things: quantity of food – too much and you’ll gain excess pounds, too little and you won’t have enough energy at your next match; quality – you need to eat the proper types of foods, yet you don’t want to deprive yourself so much that you feel like throwing in the towel.

A Suggested Diet Plan for a Footballer
In general, it’s best if you can eat in combination. What this means is that at every meal and snack you should eat a combination of carbohydrates, proteins and fats. Don’t just have a muffin – eat it with some nuts, a piece of ham or other source of fat and protein. Eating in combination helps your blood sugar from experiencing drastic highs and lows and keeps your energy constant. The only exception to this general rule is that you may want to eat pure carbohydrates right before a match and during breaks during  a match to keep your energy high.

• Carbohydrates – High quality carbohydrates include fruits, vegetables and whole grain products. Avoid highly processed carbohydrates like white bread, cakes and pastries as they offer little in nutrition.
• Protein – Look for free range chicken, grass fed beef and organic dairy products for the highest quality protein sources. A protein supplement may also help you improve muscle tone before and after weight lifting workouts.
• Fats – Look for quality sources of fats like olive oil and avoid trans-fats whenever possible.
• Fluids – Proper hydration is essential for optimum fitness. During training days drink plenty of pure water, and during training itself be sure to drink electrolyte fortified sports drinks to help you replenish what’s lost when you sweat. It’s a good idea to make electrolyte fortified drinks a part of your match days as well.

So we’ve discussed what to eat, but how much? The quantity you intake will depend greatly on how active you are. The best way to determine the optimum amount is to keep a food journal for a few weeks. Record what you eat, how much and at what times. Also record when you’re at practice or at a match and how much water you’re drinking. Note if you’re hungry during the day. Also record your daily weight. After a few weeks you’ll have a baseline record you can use to modify quantities in order to stabilize or reduce your weight.

Good Songs for Running – Classics
If you happen to like classics, there is a huge number of good running songs. Here are just a few:

• Highway Star by Deep Purple – Highway Star has a great rhythm that will keep you moving and it’s upbeat tempo will energize you, particularly at the beginning of a longer distance run.
• Runnin’ Down a Dream by Tom Petty – First of all, who can resist with a title like that? Second, the music and lyrics combined make this a “must have” on any classic running list.
• Pump It Up by Elvis Costello – This is a great song when you need an extra bit of energy. The fast beat and catchy tune will have you lifting your feet just a bit faster.
• Eye of the Tiger by Survivor – This song is a classic anthem for exercise and training. A great place for this track is toward the end of your workout when you expect to be feeling a bit tired. It will get you re-energized and motivated to finish the last part of your workout.
• Hollywood Nights by Bob Seger – If you’re looking for a song for tough stretches, this is a great one to choose.

Good Running Songs 2011
While it’s still early to see what kind of great running songs come out of 2011, there are a few:

• Whip My Hair by Willow – has a great beat and if you’re into pop, this song is for you.
• Firework by Katy Perry – Sure to get your feet moving and your blood pumping, this is a great pick from 2011.

Multiple Lists
To avoid boredom, create several playlists from all the good songs to run to 2011 provides. Depending on your mood you may want different music. On a laid back kind of day, you may want mellow rock, if you’re in the mood to kick it into high gear, a bit of heavy metal might be in order. Whatever your music preferences, creating several playlists will keep your running routine lively.

In addition to listening to good music, follow these running tips for a great workout: drink lots of water before, during and after your run, take time to warm up and cool down, and don’t forget to stretch. If you plan your playlist carefully, you can incorporate slower music to que you when it’s time to begin slowing down.

Update: It turns out most people finding this article are looking for 2011 running songs. So we decided to write a new post about the best running songs 2011 has to offer.

How Much Room?
The next thing to determine is the type of workout you want to design. Where do you plan on exercising and what kind of equipment do you have? A successful home fitness exercise program will be something that you can do at least 4 days a week in the space you already have. Fortunately there are a lot of weightloss exercises for women at home that don’t take a lot of room or fancy equipment. Decide where you’re going to exercise and what days of the week you can commit to. Determine how much space you can devote to equipment before you settle on your particular exercises.

Designing the Program
An ideal home fitness workout will combine both cardio and strength training.What kinds of activities do you enjoy doing? Try to combine exercises you enjoy with daily variety to improve your workout’s effectiveness. At the minimum, strive for 5 45-minute workouts each week. Some folks like to do a 15 minute cardio warmup followed by 30 minutes of weight training. Others prefer to alternate days between cardio and strength training.

Fitness Equipment for Limited Space:

• Rebounder – A mini-trampoline is great for aerobic exercises and you can add hand weights for some terrific toning exercises for women at home. Many models fold up for easy storage when not in use.
• Kettlebell – If you don’t have a lot of room but want to incorporate strength training, there’s nothing like a kettlebell workout. Kettlebells are available in a variety of weights – look for a kettlebell that is cast in one piece for best results.
• Resistance Bands – There are many stretching, toning and strength building exercises you can do with resistance bands. One of their key benefits is that they can be stored in a small amount of space.

Many great exercises don’t require any equipment at all. Push ups, sit ups, jumping jacks, walking and jogging in place – none of these require any kind of special equipment. If you’re on a budget there’s nothing wrong with starting simple. As long as you can keep your heart rate up, you’re exercising effectively.

When to Exercise
While many studies have shown that exercising in the morning has many benefits, the truth is that you should exercise at whatever time is most convenient and that you’re most likely to stick with. Many people prefer to get it out of the way first thing. Others enjoy working out after work as a way to relieve stress. Think carefully about your schedule and make a commitment to find a time 4-5 days per week.

There are many advantages to home fitness exercise programs. Think about your goals, find the right equipment and then make a commitment to work out regularly. Within a short period of time you’ll look and feel great.