#HALF MARATHON PACE CONVERTER HOW TO#

This improves circulation of nutrient-rich blood to organs and muscles. It helps strengthen endothelial cells, which is the lining around blood vessels.

Keeps the heart strong – A 2014 study shows runners have 30% lower risk of dying from heart failure.

Here are several major health benefits of running: If you keep at it, it can prevent serious illness in the future, according to Mark Cucuzzella, M.D., author of Run for Your Life and professor at West Virginia University School of Medicine. The Benefits of Runningīeyond weight loss, adopting a jogging routine provides many health benefits.Ī study published in Progress in Cardiovascular Diseases found that runners can live 3 to 6 years longer than those who do not. To get yourself running, read on to learn more. You can even track your run times by using the pace calculator on top of this page. While exercise is one of the primary reasons for running, people are motivated because it helps them relieve stress, socialize, and have fun. It should be done in bouts of at least 10 minutes to experience health benefits. But for many, it's the easiest, most time-efficient way to get aerobic exercise.įor adults 18 to 64, the World Health Organization (WHO) recommends 150 minutes of moderate to intense aerobic exercises throughout the week.

Why is running so popular? People have different reasons for running. alone, around 55.9 million people took part in some form of running activity in 2017, according to Statista. Running is one of the most practiced sports in the world.

#HALF MARATHON PACE CONVERTER HOW TO#

Now that you know how to properly prepare for your next race, get out there and start training! If you ever have a problem determining your next goal, use our race time calculator for the solution.How to Start Running: Training, Safety, and How to Improve Your Pace “The more you run, the more you need to rely on external additional sources for energy.” (Your body has enough fuel to sustain you for runs less than an hour.) “And if you’re running for longer than 2.5 hours, that goes up to about 90 grams of carbohydrates per hour,” she says. “Carbohydrate recommendations are based on how much time you spend running,” says Jessica Chon, R.D., which means not having a time estimate puts you at risk of messing up your food supply.Ĭhon says you should have 30 to 60 grams of carbohydrates every hour if you’re running 1 to 2.5 hours. Most importantly, you need to plan your fuel accordingly. As for that playlist: “You’ll want to hear your favorite songs during the last quarter of the race when your energy starts to wane.” It’s a lot harder to make this happen without a sense of timing. “Your cheer squad will be able to anticipate where you’ll be when, including when you cross the finish line,” Tuttle says. “You should know if you’ll be running through the afternoon when it heats up,” Tuttle says, along with more upbeat action items, such as crafting the perfect playlist and planning your post-race brunch. This includes important things, like wearing the appropriate layers for a change in weather. “Your approximate finish time determines everything about your race plan,” says Tuttle. As you plan out your races for the summer and fall, having a realistic goal in mind based on your previous race times is a great starting point when it comes to crafting the right training and racing plan.

Half marathon pace converter