ehat to wear for half marathin weather calculator

The elite field meanwhile is influenced by higher ozone concentrations. Results show that increased temperatures, heat index and ozone concentrations are significantly detrimental to amateur half marathon performances.

Local meteorological (temperature, relative humidity, heat index and wind speed) and air quality (ozone, nitrogen dioxide and PM 2.5) data is used in conjunction with finishing times of the quickest and slowest amateur participants, along with the elite field, to determine the extent to which each group is influenced in real-world conditions. This study focuses on the half marathon distance (13.1 miles/21.1 km) and utilises the Great North Run held in Newcastle-upon-Tyne, England, between 20. Meteorological conditions have also been shown to adversely impact athletic performance but research has mostly examined the impact of pollution and meteorology on marathon times or running under laboratory settings. This can be heightened during exercise and especially so for those with respiratory conditions such as asthma. Additionally, the irritant qualities of air pollutants can cause respiratory and cardiovascular distress.

All rights reserved.The short- and long-term impacts of air pollution on human health are well documented and include cardiovascular, neurological, immune system and developmental damage. Check our article for more on Race Nutrition.Ĭlick here for more on training for your Half Marathon.Ĭopyright MyProCoach™ Ltd © May 2018. If you set out too fast, you will struggle to hold your pace. Your race success will be determined by how well you pace for the whole race. Don't guess.įitness Tests To Determine Your Thresholds Rate of Perceived Exertion (where 10 is the hardest)Įnsure you base your Half Marathon pacing strategy on real results from a fitness test or race done in the last 8 weeks. You may also prefer to run using these measures or a combination of all three. In this case, Heart Rate or Rate of Perceived Exertion are more useful guides to intensity. For instance, you wouldn't expect to run at your normal half marathon pace up a steep hill. Using pace as a guide over hilly routes or in extreme winds is a bad idea anyway, because there are too many variables. If you are running a challenging route (extreme weather or over challenging terrain/elevation), your predicted times will not be so accurate. You should aim to maintain an even pace throughout your half marathon, allowing for small margins of difference for subtle variations in gradient and wind.

Create your own Chart (Kms or Miles) - Half Marathon Guide.

Pacing for min/mile - Half Marathon Pace Chart.

You can then do a Google search for an online running pace chart, below are two useful links: Once you have your predicted half marathon finishing time. What To Do with Your Predicted Half Marathon Times You will need your most recent fitness tests (distance over 30 mins) or a recent race result.

windy), you can use our Online Calculator to calculate your predicted finish time. If your half marathon does not involve challenging terrain, elevations, or conditions (i.e. Greater satisfaction during and after the race.Increased morale (as you overtake runners in the second half).Predicting your half marathon race pace accurately has several benefits: Misjudgements in pace can have significant repercussions later in your race. This is often because they set themselves unrealistic pace expectations, based on a combination of past performances and blind hope. Most runners complete the second half of their race slower than the first. Before running a half marathon, it's essential to formulate a realistic pacing strategy to maximise your chances of success.

Ehat to wear for half marathin weather calculator