half-marathon pp

• 1. By Jenica Noviello

2. Why I chose this project

• I chose this project because I wanted to run ahalf-marathon.

The Tacoma Narrows Half-Marathon 3. Footwear

• Where to go in Olympia:

4. How much do you pronate?Sales associates at South Sound Running will determine how much you pronate by watching you run in a neutral shoe. Glycerin Summon Adrenaline 5. First Youll need to choose a race.

• The easiest way to do this is to go towww.ontherunevents.com

• Then click on the calendar tab and fill in the information

• The site will give you a list of all the races in your area.

• Just click on the link to sign up!

6. Training:

• Go to Runnersworld.com and click on smart coach

7. The Website will give you a training plan This example shows the first 4 weeks of a 16 week training program. 8. 9. 32 Ounce Water Bottle 10. Nutrition 15%-20% 60%-65% 20%-25% 11. Get plenty of iron to prevent Anemia 12. After workouts, its important to stretch

• Be sure to stretch these muscles.

Quads Calves Hamstrings 13. A few others you might want to try Groin 14. Replenishing Energy

• Runs that last an hour or more should be followed with an electrolyte replenishing liquid or snack.

15. 16. Helpful Tips for Race Day

• Eat a normal breakfast. Dont upset your stomach.

• Bring a bottle of water to the race.

• Wear an old sweatshirt!

• It might get lost even if

• there is a clothing

• check-in at the starting line.

• Walk, jog, and stretch a little before the race.

• Run the race. All your preparation and hard work will pay off!

17. How Will I Use This in the Future

• By creating this project, I have learned the process required to train for distance races of any length.

• I plan to use the process to run a marathon at some point in the future.

Get Equipped Chose a Race Make and Implement Training Plan Race Eat right, hydrate and stretch.