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Half Marathon Pace Chart: The Right Running Pace

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adidas Runtastic Blog: Running, Fitness & Health


You have signed up for a half marathon and been training for the last few weeks. You also have a desired goal time in mind. But how do you know if this goal is actually realistic? Before the race, you need to be able to estimate your goal time as accurately as possible in order to choose the right running pace. This is important because it helps you to optimize your half marathon prep and select the best strategy for the big day.

Today we have some tips for you on how to go about finding a realistic running pace for your half marathon.

This post includes 2 useful tools for planning your race pace:

  • A pace calculator
  • A downloadable PDF with a half marathon pace chart

1. Calculate your running pace based on previous races

The easiest way to estimate your half marathon pace is to look at your race times over shorter distances. Using certain factors, you can calculate your expected half marathon time from your 5K or 10K personal best (PB).

Formula for calculating a realistic half marathon time:

  • 5K PB x 4.667
  • 10K PB x 2.223

Example: Your 10K personal best is 50 minutes. Multiply this time by 2.223 to get your realistic half marathon time: 1:51 h. This is equal to a 5:16 min/km pace.

2. Do several timed runs during your training

Another method for estimating your race pace is to do several timed runs during your training. The goal is to develop a feel for different speeds over different distances. You can then use this during the race to adjust your running pace accordingly. For this method to be effective, you need to be very aware of your body.

This pace calculator will help you determine the pace you ran over different distances:

3. Determine your individual training zones

Finally, the most accurate, but slightly more complicated, method for finding your realistic race pace is to determine your individual training zones. You can determine them through specific tests performed in the lab or out in the field, such as a lactate threshold test or a VO2 max test .A sports scientist or experienced coach can also estimate the expected finishing time with a high degree of accuracy and advise you on your training zones and race pace.

Once you have determined your realistic half marathon time, you can then divide this goal time by the number of kilometers in the race to find your race pace per kilometer. Try to run each kilometer at a steady pace during the race.

We have put together a half marathon pace chart as a pdf for you with the expected goal times and the corresponding pace times in min/km. This gives you a good overview of the pace you need to run at to achieve different goal times.

Whether it’s your first half marathon or you want to improve your half marathon time, keep at it and you will see the results!

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What It Took for This Obese Doctor to Take His Own Health Advice

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What It Took for This Obese Doctor to Take His Own Health Advice



Kevin turned to food for comfort as he dealt with the death of his father. He chose a healthier path when his sister was diagnosed with cancer.

The post What It Took for This Obese Doctor to Take His Own Health Advice appeared first on MyFitnessPal Blog.

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Chipotle Black Bean Burgers With Avocado Salsa

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Chipotle Black Bean Burgers With Avocado Salsa



Chipotle Black Bean Burgers With Avocado Salsa

Easy veggie burgers with a delicious hint of smoky spice. Greek yogurt boosts protein to 10g, but add a fried egg for more!

The post Chipotle Black Bean Burgers With Avocado Salsa appeared first on MyFitnessPal Blog.

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Magnesium for Athletes – Get the Facts

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adidas Runtastic Blog: Running, Fitness & Health


Magnesium is probably one of the first minerals that comes to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance. We have the facts for you!

Magnesium performs numerous functions

Magnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of body origin, rather than dietary origin) and plays an important role in muscle contraction and relaxation. The mineral is also essential to the formation of bone and teeth. In addition, it is involved in the activation of hundreds of enzymes.

How important is magnesium for athletes?

Studies show that the more active you are, the more magnesium you need.(1) Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. What happens in your body? According to studies, magnesium appears to lower lactate levels in your blood.(2) Lactate (lactic acid) is a metabolite that is primarily produced by intense physical exercise. If it builds up, it can limit muscle performance and you will fatigue faster. Plus, exercising without sufficient magnesium will lead to increased oxygen consumption and heart rate. The mineral also plays a major role in strengthening your immune system. It works similar to an antioxidant by strengthening your defenses and protecting you from diseases.

magnesium for athletes

Increased magnesium intake can be helpful

According to the US National Institutes of Health (NIH), healthy adult females should get 310-320 mg per day and healthy adult males 400-420 mg per day.(3) A balanced diet is usually enough to satisfy this daily requirement. But, if you like to exercise or work a physically demanding job, your diet probably won’t cover your daily needs because you can lose a lot of magnesium through sweat. This loss has to be replaced, but the amount of magnesium required varies depending on the individual and should be discussed with a sports physician.

You also need to consume more magnesium in the case of stress.(4)

How can I tell if I’m getting enough magnesium?

Pay attention to Magnesium Deficiency Symptoms

  • Leg cramps
  • Dizziness
  • Digestive problems
  • Fatigue
  • Abnormal heart rhythm
  • Headaches

Consult your doctor if you experience the magnesium deficiency symptoms listed above.

Top 9 Magnesium Rich Foods

The general rule is that getting nutrients through your food is the healthier option – as opposed to taking dietary supplements. The same holds true when it comes to magnesium for athletes. A balanced diet gives us (almost) all the nutrients we need. So which foods are highest in magnesium? Here are the 11 best sources of magnesium:

  • Sunflower seeds (395 mg/100 g)
  • Pumpkin seeds (402 mg/100 g)
  • Sesame (347 mg/100 g)
  • Flax seeds (350 mg/100 g)
  • Cashews (270 mg/100 g)
  • White kidney beans (140 mg/100 g)
  • Chickpeas (115 mg/100 g)
  • Oats (139 mg/100 g)
  • Swiss chard (81 mg/100 g)

oatmeal with blueberries and almonds

Good to know:

Mineral water also contains varying amounts of magnesium. You can find the nutrition facts on the label of the bottle.

Magnesium Supplements – Good or Bad?

If your doctor recommends magnesium supplements to treat a magnesium deficiency, it’s important to be careful about the dosage. You shouldn’t take more than 250 mg of supplemental magnesium per day.(5) Magnesium can act as a natural laxative; if you take too much, it may cause diarrhea.

Takeaway:

The more you workout, the more magnesium you need in your diet. Don’t underestimate the importance of magnesium for athletes and focus on meeting your daily requirements with a balanced healthy diet including magnesium rich foods. If you do experience magnesium deficiency symptoms, consult your doctor. Supplements could be a helpful solution. Keep in mind: if you are preparing for a race or competition, make sure to start integrating the supplements into your diet several weeks beforehand to give your body time to adjust.

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