{"id":19928,"date":"2023-05-24T12:03:02","date_gmt":"2023-05-24T12:03:02","guid":{"rendered":"https:\/\/helsingborgmarathon.se\/?page_id=19928"},"modified":"2024-02-13T11:07:33","modified_gmt":"2024-02-13T11:07:33","slug":"traning-nutrition","status":"publish","type":"page","link":"https:\/\/helsingborgmarathon.se\/en\/traning-nutrition\/","title":{"rendered":"Tr\u00e4ning & Nutrition"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces” disable_background_image=”” css=”.vc_custom_1673603691396{margin-bottom: 60px !important;padding-bottom: 60px !important;}” el_class=”radenmbackie” simple_background_image=”19309″][vc_column][vc_empty_space height=”400px”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column width=”3\/4″][vc_column_text el_class=”hbgmbread”]<\/p>\n

Training & Nutrition<\/h5>\n

[\/vc_column_text][vc_column_text]<\/p>\n

Training tips and nerdiness<\/h1>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509374538687{padding-top: 15px !important;padding-bottom: 15px !important;}”][vc_column_text]Isn’t it wonderful to delve deep into the subject and learn more about training, nutrition, and research related to running? We definitely think so. That’s why we have created this page, where we write about topics specifically related to training, nutrition, and research. They are all equally nerdy and fascinating. Enjoy![\/vc_column_text][\/vc_column][vc_column width=”1\/4″][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”21273″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

Cramps? No, thanks!<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text](In collaboration with Aktivitus<\/a>)<\/p>\n

It starts as an uncomfortable sensation that grows, grows, and grows until it eventually takes over completely. Frustration! Irritation! Panic! Yes, you guessed it. We’re talking about cramps, of course. Few things are as annoying as the feeling of cramps sneaking up during a long workout or a race you’ve trained hard for. But what actually causes cramps, and how can you prevent them? Let’s try to clarify!<\/p>\n

\n
\n
\n
\n
\n
\n
\n
\n

What is cramp?<\/strong>
\nWhen cramps occur, a muscle simply contracts suddenly, resulting in pain in the muscle. The pain can vary from barely noticeable to almost impossible to endure. The most common is to experience cramps in the back of the thigh, calf, or under the foot, and cramps can last from a few seconds to many minutes. Not a pleasant feeling at all, actually.<\/p>\n

What causes it?<\/strong>
\nSo, what causes cramps? There are several risk factors involved, such as old age, heart disease, and training in hot and humid conditions. But to get to the core, research has two tracks to answer this question: disturbed electrolyte balance and hydration status and altered neuromuscular control. Disturbed electrolyte balance and hydration status simply mean that sweating during intense exercise causes dehydration and loss of electrolytes – which, in turn, can lead to cramps. This is because electrolytes play a crucial role in well-functioning muscle activity, and a deficiency can result in uncontrolled muscle contractions \u2013 a fancier term for cramps.<\/p>\n

However, it’s not always an electrolyte imbalance when cramps occur. Hence, the second track that research is exploring – altered neuromuscular control. This simply means that there is a changed control of muscle contraction by the nerves, which seems to be a result of fatigue. Increased fatigue is believed to lead to increased muscle activation, while the inhibition of excessive activation (which controls contraction) decreases. This, in turn, leads to uncontrolled contraction, and voil\u00e0! Hello, cramps!<\/p>\n

What to do?<\/strong>
\nNow that we have some background on what cramps are, why they occur, and how they sneak up when least expected, let’s get to the most important question – what can be done about it? Well! The simple answer can be summarized in two points.<\/p>\n

1.<\/strong> Ensure to maintain fluid and electrolyte balance! Because we know that hydration is crucial to prevent cramps. So, drink before you run, during your run (especially important for long runs), and consider not just drinking water but also sports drinks, containing the salts and minerals needed to maintain a good fluid and electrolyte balance.<\/p>\n

2.<\/strong> Prioritize recovery! When muscles are tired, the risk of cramps is higher. The solution? Prioritize recovery! Take it easy, eat well, and sleep properly after a workout so that your muscles have the chance to recover properly before the next session. A well-rested and relaxed body = a body with less risk of cramps.<\/p>\n

And to throw in another tip that might help, let’s add a third point – namely, incorporating warm-up before training as a routine. It seems that warmed-up muscles are less prone to cramping.<\/p>\n

So! Now we have a better understanding of what cramps actually are, what causes them, and what can be done about it. Fingers crossed that the future for us runners is bright, delightful, and above all, cramp-free!<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” equal_height=”yes” css=”.vc_custom_1509489914425{background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449427700{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”21119″ img_size=”full” onclick=”custom_link” link=”https:\/\/helsingborgmarathon.se\/en\/traning-nutrition\/”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgLeft”][vc_column_text]<\/span><\/h2>\n

Casta’s tips – how to ditch performance anxiety and comparison!<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]My name is Madelen Casta<\/a>, and I am a running coach, health and lifestyle therapist, and licensed nutrition advisor! My sports background is in rugby, where I unfortunately missed the joy of the present moment due to low self-esteem. I was constantly worried about failing and cared more about others’ opinions than my own. In my fear of failure, I lost the joy, energy, and presence. I compared myself to others and was really harsh on myself in my own mind. During this period, my worth was tied to what I achieved. I looked at what the other girls on the national team had trained on Funbeat (the past’s Strava) and lost my inner compass, never reflecting, not prioritizing my own needs to achieve set goals. I trained quantity and sacrificed quality to top the list of training hours. I had no control over balance and recovery, leading to injuries and depression. Outwardly, everything was great, but internally it was dark! I was an energy bundle outwardly but struggled with my thoughts, feelings, and self-perception. Fortunately, time has passed, I have become much kinder to myself, and with the help of a sports psychologist, I have deeply learned to separate person and performance. So – against this background, I have three tips for you who are in the same situation as I was, to shift perspective and finally ditch both performance anxiety and comparison!<\/p>\n

1. Think of yourself as a car!<\/strong><\/p>\n

A car requires varying amounts of fuel depending on how we drive it. Similarly, I believe we should think of ourselves and our training. With proper planning and maintenance, we can travel as far as we want, as long as we are attuned to our body’s needs and provide it with the right conditions through proper energy intake, recovery, and training. Take care of yourself as you would your car!<\/p>\n

2. Separate the person from the performance!<\/strong><\/p>\n

It’s easy to believe that you are your achievements. Absolutely not! It’s simply about viewing your performances based on daily conditions and circumstances, and not pushing forward when your body signals a stop. Find joy in challenging yourself and accept that results may vary if conditions worsen or resources diminish due to illness, injury, lack of sleep, or stress. Try to hold two thoughts in your head simultaneously and separate yourself from your performances.<\/p>\n

3. Choose your workout buddies wisely!<\/strong><\/p>\n

Surrounding yourself with workout buddies who inspire, support, and encourage you to challenge yourself in training while also applauding you when you prioritize recovery is a great tip for overcoming performance anxiety. If you find workout buddies who are a bit faster and stronger than you, providing a physical challenge, you’ll simultaneously develop your mental strength. Simply look for workout buddies who are both fast and kind \u2013 your inner self will thank you.<\/p>\n

Last but not least, you are amazing! Don’t forget that, regardless of speed or distance, you are fantastic as a person!<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”21013″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

The Road to HBGM \u2013 10 x 3 minutes<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text]<\/p>\n

Here’s a workout to improve your endurance at slightly faster paces, and the session is based on your 10k tempo pace. On a perfect day with perfect conditions, aim to maintain your 10ktempo pace, but of course, it can be adjusted with a few seconds plus if needed. You should be able to complete the entire session with a good feeling and maintain a strong running form even if it gets tough.<\/p>\n

As usual, we start with a warm-up of 10-15 minutes to awaken the body and get ready for the session. Feel free to finish with a couple of accelerations to get your stride and heart rate up before some faster running. Then, let’s get started!<\/p>\n

 <\/p>\n

Run for 3 minutes\u2060. Walk for 1 minute\u2060<\/p>\n

Repeat six to ten times depending on your fitness level.<\/p>\n

 <\/p>\n

There you go \u2013 the session is complete! Jog down, pat yourself on the back, and enjoy your day. Well done!<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” equal_height=”yes” css=”.vc_custom_1509489914425{background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449427700{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20892″ img_size=”full” onclick=”custom_link” link=”https:\/\/helsingborgmarathon.se\/en\/traning-nutrition\/”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgLeft”][vc_column_text]<\/p>\n

Time for base training – part 3!<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]In two parts, we have now learned everything about how to structure basic training and how to combine it with quality training \u2013 but what about strength training? Is it something to prioritize during basic training? Once again, our incredible ambassador Bj\u00f6rn Engqvist helps us clarify. Enjoy!<\/strong><\/p>\n

Strength Training<\/strong><\/p>\n

Strength training is something that runners should engage in. Do you have to go to the gym for it, many may wonder? Absolutely not – it works just as well to do strength training anywhere, in conjunction with your running sessions. If you’re thinking of optimizing your strength training for a specific race, it may be good to divide the training into three different phases: basic strength, heavy strength, and explosive\/reactive strength. Plan backward so that the explosive\/reactive phase ends when it’s time to peak for the race. The plan for the upcoming basic training period is to dedicate one session and one day per week to a solid leg strength session at the gym. So what does each phase look like in concrete terms, and what do the phases entail?<\/p>\n

Basic Strength<\/strong><\/p>\n

For me, the basic strength phase lasts between six to eight weeks. Here, I train strength exercises with a few more repetitions, about eight to twelve per set. Examples of exercises include squats, deadlifts, lunges, calf raises, and split squats. I usually do about three sessions per week, but with different exercises. It can be leg exercises in one session, core exercises in another session, and then some arms and shoulders so that you don’t have to feel embarrassed in your running outfit when it’s time to line up at the starting line. Squats with dumbbells against the chest are almost always recurring in my leg strength sessions, as well as walking lunges with dumbbells and calf raises (also with dumbbells). If you train at the gym, you can also do deadlifts with a barbell or leg press machine. As a conclusion, it’s good to do one or two plyometric exercises. That involves jumps and bounces. For me, always without weights. Jump rope is a clear plyometric exercise. Jumping up on a step-up board is another exercise I often do as a plyometric exercise. When jumping down from the step-up board, think that you should bounce back up as quickly as possible!<\/p>\n

To summarize: about four to six exercises, four sets for each exercise with eight to twelve repetitions.<\/p>\n

Heavy Strength<\/strong><\/p>\n

I do the heavy phase for about eight to twelve weeks. Here, it’s the same number of exercises, but with heavier weights and fewer repetitions. Two to seven repetitions and maybe three to four sets. Many of the same exercises as before, but if possible: add a bit more deadlift and go up a step with weights. In this period, you can also add another plyometric exercise so that you do two or three such exercises each session. Borzov jumps, jump rope, frog jumps, and multi-step are good plyometric exercises. Bounce on! Important to consider here, as always, is to listen to your body. Too much jumping and bouncing can be quite strenuous, so feel your body and adjust the training according to your condition!<\/p>\n

Explosive\/Reactive Strength<\/strong><\/p>\n

The last phase is about becoming explosive and faster and lasts for about a month. Here, I reduce the strength exercises and add more plyometric exercises. About three to four plyometric exercises and maybe two strength exercises with weights. Remember to stop in time so that you can peak for upcoming races and don’t have tired legs only!<\/p>\n

Closing Words<\/strong><\/p>\n

The beauty of training is that there are plenty of ways to succeed (there are also plenty of ways to fail, but ignore that for now). It’s about finding what works for you! Take this as inspiration, or a discouraging example, to find how you want to train. Discuss with training buddies, watch YouTube videos, read articles (like this one from our friends at Umara!). Good luck!<\/p>\n

And a big, big thank you to Bj\u00f6rn Engqvist for a really great series on basic training. Let’s go!<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”21001″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

The Road to HBGM \u2013 hill running 10 x 2, up and down<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text]<\/p>\n

In Helsingborg, there are plenty of hills. Therefore, we’ve been forced to learn to love running up and down hills. And regardless of what one thinks about this, it’s an incredibly effective way to improve endurance and leg strength. Moreover, when running not only uphill but also downhill, we take the opportunity to train downhill running \u2013 something we otherwise easily forget.<\/p>\n

So, enjoy \u2013 here comes a fun hill workout to tackle when the spirit moves you!<\/p>\n

As usual, we start by jogging for 10 to 15 minutes. Then it’s time to find a hill with a steady and gentle slope, not too steep, and at least 2 minutes long. Then, it’s time to start running! Remember to maintain a good pace both uphill and downhill, but don’t go all out.<\/p>\n

 <\/p>\n

Run 2 minutes uphill. Stand still for 1 minute\u2060.<\/p>\n

Run 2 minutes downhill. Stand still for 1 minute\u2060.<\/p>\n

Run a total of six to ten intervals depending on your daily condition and where you are in your training. Dare to challenge yourself!<\/p>\n

 <\/p>\n

That’s it! Jog down, catch your breath, and pat yourself on the back. Well done!<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” equal_height=”yes” css=”.vc_custom_1509489914425{background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449427700{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20846″ img_size=”full” onclick=”custom_link” link=”https:\/\/helsingborgmarathon.se\/en\/traning-nutrition\/”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgLeft”][vc_column_text]<\/p>\n

Time for base training – part 1!<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]Winter is here, which means many of us are entering the base training phase! But what does base training really entail, and how can one structure it optimally? Our dear ambassador Bj\u00f6rn Engqvist<\/a> has helped us unravel this. In three parts, he shares his best tips and tricks for achieving the most effective base training period. Enjoy!<\/strong><\/p>\n

The Base Training Period! When everything is possible!<\/p>\n

Well, maybe not technically everything is possible. But since the next competition is far away, one can convince oneself that certain times and performances are entirely achievable. They are far off, and there’s plenty of time to improve oneself. So now is the time of possibilities and the period when, as a runner, you can build yourself stronger and more enduring. In the form of base training!<\/p>\n

Running<\/strong><\/p>\n

The base training period is when you build yourself strong to handle the load of the more specific periods in running training. In short: if you’re going to throw in explosive intervals on an icy track in February, it’s good if your body can handle that stress. Therefore, it’s time to gradually increase your running volume to build and strengthen the body for the spring and summer races, and above all – for the Helsingborg Marathon on September 7, 2024! Apart from wandering around and contemplating what I want in the future (who, or if I will run races at the beginning of the year), I plan to try and increase my running volume and gradually build it up during the base training period starting in November\/December. The increase must be slow but steady and complemented with strength training – but more on that in part 3! How should one think when increasing training volume to acclimate the body to higher stress?<\/p>\n

Here’s an example! A few years ago, I did just that when I increased my weekly mileage from about five miles a week and running four days to running approximately seven to eight miles a week and running six days a week. This was during a period when I also tried to do interval sessions simultaneously (and also increase the volume of those). What I did was first increase the quantity with an extra day of running but without adding intensity. The body felt tired then, but when that fatigue disappeared, only then did I add the additional quality session. Then I got tired again, but could still continue, and when the body got used to the increased load, I added another day of running.<\/p>\n

To quote the old boy band icons New Kids on the Block: “Step by step. Ooooh baby!”<\/p>\n

So! It doesn’t actually have to be more complicated than that. And best of all? We have two more parts in this series to look forward to. So, stay tuned for part 2!<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20886″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

Time for base training – part 2!<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text]Now, when we have a grip on how to increase training volume during the base training, it’s time to delve into quality training! Because really, should one skip quality entirely during base training? And what about hill training? Once again, our ambassador Bj\u00f6rn Engqvist shares his best tips and tricks on the subject!<\/strong><\/p>\n

Hill Running<\/strong><\/p>\n

The base training period is also the time for hill running! (Here you’ll find a bunch of great hill workouts to try!<\/a>) Try to run on more hilly terrain to train the leg muscles. If you can even go out and splash around in a swamp, do it. In \u00d6rebro, there are reasonably good hilly places. We have a great jogging trail with some quite steep hills. I will run there, and when the mood strikes, there might be some interval training specifically on the hills. The beauty of both forest and hill running is that you can’t focus too much on pace; it becomes more feeling-based. “Does it feel tough? Yes! Good, then hopefully it’s beneficial!”<\/p>\n

Quality, even during the base training period<\/strong><\/p>\n

Should one completely abandon intervals and quality training during the base training phase? No, actually not! For my part, as I mentioned, I will try to increase the volume and let it take priority. But the plan is to maintain one or maybe two quality sessions even during the base training period. This is to not completely lose the speed one has gained. The challenge, therefore, is not to let the quality sessions take too much toll. This can be achieved by having a slightly lower volume on quality sessions than usual. A classic session is seven or eight one-kilometer intervals at mile pace with one minute rest between intervals. I think you can do such a session even during the base training period, but it might be three or four intervals instead. During base training, you can also run more one-kilometer intervals (often called “thousands”) but at a slower pace than usual, to build endurance. When we then approach spring or at least have passed the turn of the year, it’s time to start introducing a bit more quality. By then, hopefully, the body has “caught up” with the increased volume. Long runs with a bit of progression are also planned during the base training period. It hopefully builds both stamina and strong legs and serves as a good foundation for when it’s time to run the more specific intervals.<\/p>\n

So, in short: increase in volume, run hilly, a few intervals at mile pace, a bit progressively (and a bit at threshold).<\/p>\n

Voli\u00e0! Now we have the answers! So – go out and run hill workouts and include intervals to maintain speed. And as always, listen to your body. And you know what? Soon we will release the third and final part of this series on base training, which will be about none other than strength training! Stay tuned!<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” equal_height=”yes” css=”.vc_custom_1509489914425{background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449427700{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20550″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgLeft”][vc_column_text]<\/p>\n

The Road to HBGM \u2013 Reference Race \/ Test Race<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]Autumn is here, and the basic training for next year’s race is underway! It’s good to complete a reference race of 10 or 5 kilometers that we can use as a basis when we run our quality sessions during the autumn and winter. Many quality sessions are based on the pace you maintain for five or ten kilometers, so it’s good to have a good handle on it. You can do the session on a running track, using your GPS watch (even if it’s not exact), or on a measured 10-kilometer route where you live. Our tip is to use Google Maps for this!<\/p>\n

Start by warming up for about 10 – 15 minutes with an easy jog, followed by two to three strides to raise your heart rate and get the right running form for the actual reference race.<\/p>\n

Then it’s time to go and run a fast five or ten k test race! Try to run as fast and evenly as you can. Focus on good breathing, posture, and efficient running form.<\/p>\n

After your test race, cool down with an easy jog for 10 – 15 minutes.<\/p>\n

Great job! Now you have a good idea of where you stand in your training and what pace to work from as you continue training for HBGM 2024.[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20658″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

The Road to HBGM \u2013 4 x 5 min + 10 x 1 min<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text]Today, I’ll suggest a fun session where we combine longer intervals with shorter ones, allowing you to run at two different paces \u2013 thereby training both endurance and maintaining speed.<\/p>\n

As usual, start with a 10-15 minute warm-up at an easy pace, followed by two to three acceleration runs to find the right rhythm and get your heart and muscles ready for what’s ahead.<\/p>\n

Run for 5 minutes at your half marathon pace + 0-5 sec\/km depending on weather, wind, and how you’re feeling that day.<\/p>\n

Take a 1-minute walking break.<\/p>\n

Repeat this a total of four times. After completing your fourth five-minute run, take a 1-minute walking break before moving on to the one-minute intervals.<\/p>\n

Run for 1 minute at a faster pace than your half marathon pace, but it shouldn’t be a sprint.<\/p>\n

Take a 30-second walking break.<\/p>\n

Repeat the above ten times.<\/p>\n

Finish today’s training with an easy jog of about 10-15 minutes and then pat yourself on the back. Really well done![\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” equal_height=”yes” css=”.vc_custom_1509489914425{background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449427700{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20149″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgLeft”][vc_column_text]<\/p>\n

The path to HBGM – Hills 90\/60\/30<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]Here’s a fun, fast, and sweaty hill workout that you can save and do at the first opportunity!<\/p>\n

This workout is about running faster and faster while covering shorter and shorter distances.<\/p>\n

Start by warming up for 10-15 minutes.<\/p>\n

Then find a hill that is around 400-500 meters long with a gradual incline, without being too steep – we want to be able to run and push without losing our running form. You will run up and down the hill 15 times, but in varying lengths. Immediately after one interval, start the next.<\/p>\n

Run 5 x 90 seconds with a jog recovery downhill. The pace should be faster than your regular running pace, but you should always maintain good control.<\/p>\n

Run 5 x 60 seconds with a jog recovery downhill. Now it should be faster than the first five intervals. You should push yourself, but avoid accumulating lactic acid.<\/p>\n

Run 5 x 30 seconds, and now it should be really fast, almost a sprint.<\/p>\n

Great job! Pat yourself on the back, jog down, and enjoy the feeling of a really good workout.[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20272″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

Mustafa “Musse” Mohammed – This is how I train for the HOKA Helsingborg Half Marathon!<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text]With less than a month to go until the start of the HOKA Helsingborg Half Marathon, we’ve talked to Musse to check in on his training progress and hear how he’s doing. Additionally, he’s sharing some awesome tips for those of you who are also training for the HOKA Half on September 2nd. Enjoy!<\/p>\n

Hello Musse! So exciting that you’ll be running the HBGM \u2013 what are your expectations for the race?<\/strong><\/em><\/p>\n

First and foremost, I feel like it’s going to be fun! I’m looking forward to running Sweden’s most beautiful finish and crossing that finish line. A pleasant experience, simply. Of course, I’ll also get tired, naturally.<\/p>\n

What does your training look like with less than 4 weeks to go?<\/strong><\/em><\/p>\n

I have a pretty good pace that I’m trying to maintain right now, while also incorporating some longer runs. So, currently, the focus is mostly on longer intervals and long runs.<\/p>\n

Do you have any specific key workouts you’d like to recommend with less than 4 weeks left until the race?<\/strong><\/em><\/p>\n

It could be a long interval session, 3 sets of 5 kilometers each, and then the long runs in general. Those are the key workouts for recreational runners overall. Getting out there for maybe 16-17 kilometers. You don’t necessarily have to have run the full distance, but it’s good to have tested a few kilometers from it!<\/p>\n

What advice do you have for those planning to set a personal best at HBGM?<\/strong><\/em><\/p>\n

Perhaps the most important thing is to pace yourself. It always feels easy at the beginning, and it’s easy to start too fast. But you benefit from gradually picking up the pace instead. Don’t think that you should start off fast and then slow down when you get tired. It’s better to have some energy left and finish strong, passing people, rather than getting slower and slower, and it getting tougher and tougher. Mentally, it’s much nicer to have energy left in the second half than to go out too hard and feel like, “Oh no, now it’s going to be a tough journey…”<\/p>\n

What other goals do you have in the future, apart from the HOKA Half?<\/strong><\/em><\/p>\n

We’ll see if there’s a marathon in the future, possibly the Berlin Marathon. But what I’m aiming for more long-term is next year when I turn 45. We have the veteran race in Gothenburg, and then I’m a bit eager to go for a new 1:45 record.<\/p>\n

A big thanks to you, Musse! See you at the starting line on September 2nd![\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” equal_height=”yes” css=”.vc_custom_1509489914425{background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449427700{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20185″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgLeft”][vc_column_text]<\/p>\n

L\u00f6plabbet HBGM Pacer Hanna Hagrenius shares tips and tricks \u2013 her favorite workout for the half marathon!<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]Here’s a message from our amazing L\u00f6plabbet HBGM Pacer Hanna, who this year will help all those who want to run the HOKA Helsingborg Half Marathon in 2:00 to achieve their goal, and support, motivate, and cheer them on every step of the way! Enjoy!<\/p>\n

Hello, all you fantastic runners who are going to participate in the Hoka Helsingborg Half Marathon!<\/p>\n

I hope your training is going well and that you’re just as excited about the race as we pacers are! It’s going to be really fun to experience this superb half marathon, which has an incredibly beautiful finish line! The last kilometers leading up to the finish are absolutely amazing!<\/p>\n

I wanted to take the opportunity to share a favorite workout that I personally do before the race, and that’s definitely the famous long run! I usually do my long runs on my own, but sometimes I run with one of my awesome running buddies! Then we run at a conversational pace.<\/p>\n

I always make sure to carry hydration specifically during this workout! I prefer Festis (a Swedish soft drink), but gels and sports drinks are also recommended. It’s good to use the same drink that will be served during the race so that you’re accustomed to it. :)[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”20155″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

Joanna Swica’s 3 best tips for the half marathon<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text]On September 2nd, health and running coach, entrepreneur, and author Joanna Swica will participate in the HOKA Helsingborg Half Marathon. Today, she shares her best tips and tricks for all of you who are going to run your very first half marathon. Enjoy!<\/p>\n

1. How should one approach their first half marathon?<\/strong>
\nFocus on the journey towards the goal. In other words, enjoy the race and concentrate on making progress. Allow yourself to slow down if it feels too challenging. Review your equipment and energy plan. Have you checked the course? Mentally prepare yourself for what’s to come.<\/p>\n

2. What training sessions are particularly beneficial when preparing for your first longer race?<\/strong>
\nLong intervals, such as 4×8 minutes at your intended race pace, are helpful. Also, incorporate short, intense intervals. However, the sessions where you run calmly and for a longer duration, around 90 minutes, and accumulate mileage in your body are equally important.<\/p>\n

3. Mental imagery! How can one work with mental imagery? Do you think it aids in training?<\/strong>
\nAbsolutely. Mental imagery can involve visualizing yourself crossing the finish line, how it feels, every step leading up to the finish. It can encompass how it will feel during the race, how to tackle tough moments, and the sensation of resetting your mindset.<\/p>\n

Ultimately, it’s about daring to push yourself when you can and holding back when you should take it a bit easier, such as at the start. Be aware of what’s happening during the race, and you? It should be challenging; after all, it’s a race, but that’s also why we do it. Together![\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” equal_height=”yes” css=”.vc_custom_1509489914425{background-color: #35b6b4 !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449427700{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”19529″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onTurqBgLeft”][vc_column_text]<\/p>\n

The path to HBGM – Speed Play<\/h2>\n

[\/vc_column_text][vc_separator color=”white” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509489856265{margin-bottom: 20px !important;}”][vc_column_text]Today, we want to share a fantastic speed play workout that you can incorporate into your training for this year’s HBGM.<\/p>\n

This workout involves alternating between faster running and slower running over a specific distance. Find a route that is between 5 to 10 km long, depending on how you feel in terms of fitness.<\/p>\n

Start by warming up with a 2-3 km jog to get your body warmed up.<\/p>\n

Then, run the chosen route and alternate between 3 minutes of fast running and 1 minute of easy running. Repeat this pattern throughout the entire route. Focus more on the feeling rather than a specific pace on your watch. The pace should be fast but not so fast that you can’t recover during the following easy minute.<\/p>\n

Catch your breath, pat yourself on the back, and then finish the workout with a 10-15 minute cooldown jog.<\/p>\n

Remember to listen to your body, hydrate properly, and adjust the intensity based on your fitness level and goals. Enjoy the workout and good luck with your training for the HBGM![\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1585571865845{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1509449415149{padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_single_image image=”19523″ img_size=”full”][\/vc_column][vc_column width=”1\/2″ el_class=”onWhiteBgLeft”][vc_column_text]<\/p>\n

Does a bad night’s sleep affect your performance?<\/h2>\n

[\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1585571981205{margin-bottom: 20px !important;}”][vc_column_text]In collaboration with Umara<\/a>, we want to share some exciting research on sleep and performance. How does a poor night’s sleep actually affect the ability to perform well during a competition?<\/p>\n

Many of us have experienced the stress that creeps in the night before a race when it becomes difficult to fall asleep. Nervousness, racing thoughts, and the fear that a bad night’s sleep will ruin all the hard work can make it almost impossible to relax. However, here’s some reassuring news. Research shows that the physical performance is hardly affected at all by a poorer night’s sleep before a competition, but rather the cognitive experience of the race. The worst that can happen, bluntly speaking, is that the perception of the performance may feel more challenging than if you had slept really well \u2013 which can be comforting to know when you’re lying there in the dark, tossing and turning.<\/p>\n

If you want to read more about this fascinating subject and get some tips and tricks regarding sleep and performance, you’ll find an excellent post on Umara’s Instagram account.<\/a>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces” disable_background_image=”” css=”.vc_custom_1673603691396{margin-bottom: 60px !important;padding-bottom: 60px !important;}” el_class=”radenmbackie” simple_background_image=”19309″][vc_column][vc_empty_space height=”400px”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1509388328030{padding-bottom: 50px !important;}”][vc_column width=”3\/4″][vc_column_text el_class=”hbgmbread”] Training & Nutrition [\/vc_column_text][vc_column_text] Training tips and nerdiness [\/vc_column_text][vc_separator color=”black” align=”align_left” border_width=”2″ el_width=”10″ css=”.vc_custom_1509374538687{padding-top: 15px !important;padding-bottom: 15px !important;}”][vc_column_text]Isn’t it wonderful to delve deep into […]<\/p>\n","protected":false},"author":26,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-19928","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages\/19928","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/comments?post=19928"}],"version-history":[{"count":33,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages\/19928\/revisions"}],"predecessor-version":[{"id":21276,"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/pages\/19928\/revisions\/21276"}],"wp:attachment":[{"href":"https:\/\/helsingborgmarathon.se\/en\/wp-json\/wp\/v2\/media?parent=19928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}