Dreaming of a Half Marathon – How to Achieve Your Goal and Conquer 21 km?

A half marathon, measuring 21.0975 km, is an exciting challenge for many runners and an opportunity to push personal boundaries. Conquering this distance, however, requires proper preparation – from a training plan to the right diet and suitable equipment. We’ve prepared a guide to help you navigate every stage of your preparation for a half marathon.

3-Month Training Plan for Preparing for a Half Marathon

Basic Training Principles for a Half Marathon

1. Consistency: Train 3-4 times a week to gradually build endurance.
2. Gradual Distance Increase: Increase your weekly distance by about 10-15% to avoid overloading.
3. Recovery and Rest: Include rest days, which are essential for muscle repair and growth.
4. Strength and Stability: Incorporate stabilization and strengthening exercises to prevent injuries.

First Month – Building an Endurance Base

• Tuesday: Easy run – 4 km
• Wednesday: Stabilization exercises (20 min)
• Thursday: Easy run – 5 km
• Saturday: Long run – 6-8 km

Second Month – Increasing Distance and Speed

• Tuesday: Intervals (4 x 1 km at a faster pace)
• Thursday: Easy run – 7 km
• Saturday: Long run – 10-12 km

Third Month – Final Preparation for Race Day

• Tuesday: Intervals (6 x 1 km at a faster pace)
• Thursday: Easy run – 8-10 km
• Saturday: Long run – 14-16 km

The last long run should be completed 4 days before the race.

Diet and a Half Marathon – What to Eat to Stay Energized?

Diet is a key element of half marathon preparation. Focus on meals rich in carbohydrates, healthy fats, and protein to support your muscles and provide the energy needed for training.
In the 2-3 days before the half marathon, reduce your fiber intake to prevent potential stomach issues during the race.

Recommended Products:

• Lean meats (e.g., chicken, turkey)
• Fish
• Whole-grain products
• Low-fiber vegetables and fruits before the race
• Nuts and olive oil

Common Mistakes Beginner Runners Make:

1. Starting too fast – Begin slower and maintain an even pace to conserve energy for later stages.
2. Increasing distance too quickly – Follow the principle of gradual distance increases to avoid injuries.
3. Skipping recovery – Rest days are crucial for muscle repair and building endurance.

Bad Weather and Your Half Marathon Is Approaching? Gymio Treadmill to the Rescue!

While running outdoors offers a chance to enjoy nature and fresh air, weather and air quality don’t always cooperate. Winter, autumn, and smoggy days can disrupt your regular running routine.
To ensure consistency in your training, consider using the Gymio Treadmill, which allows you to train at home regardless of the weather. With adjustable speed and incline settings, the Gymio Treadmill keeps your training on track and helps you prepare for race day without interruptions.

The Gymio Treadmill offers adjustable speed and incline, making it the perfect solution when outdoor conditions prevent running outside.
With Gymio, you can stick to your training goals without interruptions. Check out our treadmills at gymiosport.com and watch product videos on our YouTube channel GymioSport.

Tips for Half Marathon Day

The day of the half marathon is the moment you’ve been preparing for over the past months. To ensure the best conditions for your run and avoid surprises, follow these key rules:

1. Sleep and Rest: Prioritize good sleep at least two nights before the half marathon, as stress and excitement may make it harder to rest the night before. A well-rested body is better prepared for the effort and recovers faster after the run.
2. Hydration: Start hydrating properly the day before the race. Avoid diuretic drinks like coffee or tea to retain electrolytes. On race day, sip small amounts of water regularly, but avoid drinking large quantities just before the start to prevent stomach discomfort.
3. Don’t Test New Gels or Supplements: Stick to products you’ve already tried during training. New gels or bars could cause unexpected stomach issues, which would be uncomfortable during the race. If you plan to use energy gels, consume one about 45 minutes before the race and another every 30-45 minutes, provided they’ve been tested.
   
4. Light Meal 3-4 Hours Before the Start: Choose a breakfast that provides energy without overloading your digestive system. A great choice would be oatmeal with fruits or rice with honey and bananas. Avoid high-fiber, fatty, or heavy meals.
5. Dress According to the Weather
   Check the forecast and choose your outfit based on the conditions. Stick to tried-and-tested clothes and shoes you’ve used during long training sessions. New gear can cause blisters or discomfort, which could hinder your performance.
6. Don’t Give In to Emotions at the Start
   The adrenaline rush at the start might tempt you to run too fast. Begin at a steady, comfortable pace to conserve energy for later stages, especially the final kilometers where strength will be crucial.

Following these simple rules on half marathon day will help minimize the risk of unpleasant surprises and allow you to focus on enjoying the run!

How to Recover After a Half Marathon?

After finishing the half marathon, prioritize recovery to allow your muscles to rebuild. Replenish fluids and eat a meal rich in protein and carbohydrates. Use foam rollers or consider a massage from a physiotherapist to speed up the recovery process. Take 2-3 rest days from running and return with strength training or stretching before taking on new challenges.

Summary

Preparing for a half marathon is a complex process that requires consistency, a balanced diet, and appropriate equipment. When the weather conditions are unfavorable, don’t skip your training – the Gymio treadmill allows you to keep up with your training plan at home.
Remember to stay systematic in your approach, care for proper recovery, and maintain a positive mindset to enjoy every step of your preparation journey!

Running on an Electric Treadmill – the Ideal Solution for Everyone

Running on an electric treadmill is a great option for training regardless of the weather conditions. The treadmill offers a cushioned surface, stable pace, and the ability to monitor progress. For beginners, it's often the safest way to start running. However, to make treadmill running effective and safe, certain rules should be followed. Here are the most important tips to help you run better and avoid injuries.

Main Rules for Running on an Electric Treadmill

1. Proper Posture While Running

The foundation of effective treadmill running is proper posture. Remember to:

• Run upright, with your head slightly raised.
• Avoid slouching and holding onto the handles – your arms should move freely.
• Tighten your abdominal muscles to relieve your spine.
• Place your feet from heel to toe, taking full, long strides.
• Your arms should be bent at the elbows at about a 90-degree angle, moving alternately with your legs, working forward and backward, not sideways.

2. Run in the Center of the Belt

Running in the center of the treadmill belt ensures better stability and safety. This way, you have more space for a natural stride and full range of motion. The center of the treadmill belt also offers the best cushioning, which is crucial for joint protection. If your feet touch the motor cover or control panel, you're too close to the front of the treadmill.

Therefore, it's worth paying attention to the length of the belt when purchasing a treadmill – the longer the belt, the more room for a natural stride and comfortable training.

3. Setting the Belt Incline

To simulate outdoor running conditions, set the treadmill incline to at least 2%. Why 2%? Running on a flat treadmill without incline doesn't mimic real outdoor conditions, as there is always at least minimal air resistance and varied terrain in a natural environment. Setting the treadmill incline to 2% compensates for the lack of resistance, making your workout more realistic and closer to outdoor running. This way, you build endurance and muscle strength faster, and the training results are more similar to those achieved outdoors.

4. Proper Breathing and Pace Control

Controlling your breathing and running pace are key elements of any workout, impacting your endurance and comfort. Always start and finish your workout with a slow walk to avoid sudden changes in heart rate and dizziness. Walking at the beginning and end allows your body to gradually adjust to the effort and recover after an intense run.

Why is this so important? Proper breathing ensures optimal oxygen delivery to the muscles, increasing efficiency and delaying fatigue. Keep your head straight and avoid leaning it forward, which will facilitate free breathing and help maintain balance. If you run too fast, you'll quickly become breathless and won't be able to maintain the right pace for a long time. That's why it's worth alternating between running and walking at first, gradually building endurance.

Pace control allows you to adjust the intensity of your workout to your capabilities, avoiding overtraining and injury. Regularly monitor your heart rate to ensure you're running in the appropriate heart rate zone, which will help you improve fitness and performance more effectively.

5. Avoid Monotony – Use Training Programs

The treadmill offers many options worth using to avoid monotony. Change the incline, speed, and use predefined training programs. This will improve your technique, breathing rhythm, and stride cadence. Elements like hill runs can be easily simulated on a treadmill, further boosting the effectiveness of your workouts.

6. Don’t Run at Too High Speeds

When starting your treadmill workout, stick to a comfortable pace. Running too fast can lead to loss of control, falling, and injury. Always prioritize your safety, especially when stepping off the treadmill.

Summary

Running on an electric treadmill is an excellent way to train in comfortable conditions, but it's worth taking some time to learn proper technique. By following the above rules, you'll improve your results, avoid injuries, and gain more satisfaction from your workouts. Remember to wear appropriate footwear, well-fitted sports clothing, and regularly monitor your posture, for example, in front of a mirror.

If you want to learn more about fitness equipment, including electric treadmills, visit gymiosport.com. You can also follow our profiles on Facebook and YouTube for the latest training tips and inspiration.

What is ZWIFT and How Does it Work?

ZWIFT is a popular app for interactive cycling workouts that simulates real-world routes and allows you to compete with other users worldwide. The app connects with the Gymio CycleFlex bike, which automatically adjusts resistance based on your chosen route and road conditions, like climbs and descents. This makes your training more realistic and adds an extra layer of excitement.

Gymio CycleFlex and Its Features

The Gymio CycleFlex bike offers 16 resistance levels that automatically adjust during your ZWIFT workout, making routes feel real and training more challenging. The bike also has a built-in computer to track time, speed, and calories burned, enabling comprehensive progress monitoring.

How to Start Training with the ZWIFT App?

To begin training with ZWIFT, download the app on your mobile device or computer, pair it with your Gymio CycleFlex bike, and select one of the available routes. The app allows you to ride in groups, participate in races, or engage in solo workouts, so you can tailor your training to your needs.

Examples of Available Routes:

ZWIFT offers a variety of virtual routes with different difficulty levels, distances, and intensities. Here are some examples you can explore with the Gymio CycleFlex:

1. Watopia – The most well-known and versatile route in ZWIFT, offering a mix of flat and mountainous terrain, allowing you to customize workout intensity to suit your needs. Perfect for both beginners and advanced riders.
2. London Loop – Inspired by the streets of London, this route features iconic landmarks like Tower Bridge. It includes long, flat stretches as well as challenging climbs, making it an ideal option for interval training.
3. Richmond UCI Worlds Course – Modeled after the World Road Cycling Championships in Richmond, this route consists mainly of short, steep climbs and flat sections, providing a challenge even for experienced cyclists.
4. Innsbruckring – Perfect for those looking to boost endurance on shorter distances. This route offers a few climbs and long flat sections, enabling varied-intensity training.
5. Alpe du Zwift – One of the most challenging routes, inspired by the iconic Alpe d’Huez climb. This route features long, steep ascents, perfect for those looking for a serious challenge.

How to Connect the CycleFlex Bike to the ZWIFT App

If you’d like to see how to connect the CycleFlex bike with the ZWIFT app and get a sense of training with this setup, check out our video on YouTube. There, you'll find a detailed, step-by-step guide to help you get started: Watch the video on YouTube.

We invite you to check our offer of exercise bikes Gymio CycleFlex on our website gymiosport.com. Subscribe to GymioSport on Youtube and like us on Facebook, so you don't miss new updates.

How to Exercise on a Stationary Bike?

Training on a stationary bike can be either a standalone workout or a warm-up before other activities. Stationary bike exercises can take various forms – from calm cardio sessions to intense intervals. Cardio training focuses on burning fat and improving endurance, while intervals help increase stamina.

Depending on your fitness level, you can adjust the workout intensity by using pre-set training programs available in mobile apps like ZWIFT, Kinomap, and Fitshow.

Training on a stationary bike doesn’t require specialized equipment – all you need are comfortable shoes and breathable sportswear.

Benefits of Exercising on a Stationary Bike

Regular use of a stationary bike offers numerous health benefits:

• Improved Cardiovascular Endurance – strengthens the circulatory system, lowers blood pressure.
• Muscle Strengthening – especially legs, glutes, calves, core, and back.
• Fat Reduction – the bike supports weight loss and calorie burning.
• Increased Lung Endurance – enhances respiratory system function.
• Stress Reduction – exercise promotes the release of endorphins, boosting mood.
• No Joint Strain – unlike running, a stationary bike minimizes pressure on the joints, making it an excellent form of exercise for everyone.

How to Exercise on a Stationary Bike to Lose Weight?

For stationary bike workouts to effectively support weight loss, consistency and the right intensity are key. You’ll achieve the best results by training 3-4 times a week for 30-45 minutes at 60-70% of your maximum heart rate (HRmax), which promotes fat burning.

As your fitness improves, you can increase the intensity with interval training (HIIT) – 2 minutes of intense pedaling followed by 1 minute of lighter effort. Don’t forget a balanced diet – effective weight loss requires combining physical activity with controlled calorie intake. Remember to rest between workouts to allow muscle recovery.

Stationary Bike – Which Body Parts Are Worked?

Training on a stationary bike engages various body parts, mainly:

• Thighs and Calves – strengthens the quadriceps, hamstrings, and calf muscles.
• Glutes – cycling firms and strengthens the gluteal muscles.
• Core and Back – helps maintain a stable position on the bike, especially when standing.
• Arms – are involved in balance and during intense rides.

Regular stationary bike workouts effectively sculpt the body, particularly in areas prone to fat accumulation, such as the thighs, glutes, and abdomen.

Visit our website at gymiosport.com and check out our range of stationary bikes. Take a look at the product video for our Gymio CycleFlex! Don’t forget to subscribe to our YouTube and like our Facebook page to stay updated with new training tips.

What is spinning?

Spinning is a popular form of cycling workout performed on special stationary bikes. It differs from traditional stationary bikes in that spinning bikes are heavier and more stable, allowing for intense pedaling without worrying about losing balance. This workout involves varying speed and resistance, simulating riding on uneven terrain, which engages different muscle groups.

Benefits of spinning

Regular spinning workouts offer many health and fitness benefits:

• Calorie burning: Spinning allows you to burn between 400 and 600 kcal per hour, depending on intensity.
• Improved fitness: The workout enhances cardiovascular endurance and respiratory function.
• Muscle strengthening: The main muscle groups engaged during spinning include legs, glutes, abdomen, and hips.
• Stress reduction: Spinning, like other forms of physical activity, reduces stress and improves mood through the release of endorphins.
• Improved skin appearance: Regular workouts positively impact skin firmness and help combat cellulite.

How to start spinning?

Before starting a spinning workout at home, it's worth learning the basics. The best solution for beginners is to participate in a few classes led by an instructor. This way, you can learn the correct technique and avoid injuries. Once you've gained basic skills, you can easily transition to home workouts.

Spinning at home with Gymio SpinFlex

If you want to enjoy the convenience and effectiveness of spinning workouts in a home environment, the Gymio SpinFlex bike is an excellent choice. This advanced equipment offers:

• Electronically adjustable resistance – tailor the intensity of your workout to your abilities.
• Training computer – track time, speed, distance, and calories burned.
• 16 resistance levels – suitable for both beginners and advanced users.
• App compatibility – compatible with popular training apps such as ZWIFT, KINOMAP, and FITSHOW, providing access to interactive routes and training programs.
• Additional features – a water bottle holder and space for your phone, increasing comfort during your workout.

The Gymio SpinFlex spinning bike is the perfect tool for effective home spinning workouts. With this bike, you can enjoy all the benefits of spinning without leaving home.

Summary

Spinning is one of the most effective forms of cardio training, combining calorie burning, muscle strengthening, and fitness improvement. With the Gymio SpinFlex bike, you can conduct regular, intense workouts in the comfort of your home, achieving quick and visible results.

We encourage you to visit our website gymiosport.com and check out the offer of the home spinning bike Gymio SpinFlex. To stay up to date with the latest workout tips, subscribe to our YouTube channel Gymiosport and never miss new content!

Treadmill Exercises - Benefits

Exercising on an electric treadmill is an excellent alternative to traditional outdoor running, especially when weather conditions are not conducive to physical activity. Choosing this device not only allows for workouts regardless of the weather or air quality but also offers noticeable health benefits, especially for the joints. Thanks to cushioning systems, electric treadmills reduce the load exerted on the knee, hip, and ankle joints, which is particularly important compared to running on hard surfaces like asphalt. Running on a treadmill, on an even and stable surface, minimizes the risk of injury and contributes to a safer and more comfortable workout, offering a range of features tailored to your individual needs.

Basic Division of Treadmills: Home and Commercial

The market distinguishes two main types of treadmills: home and commercial. Home treadmills are designed with the comfort of use in the privacy of your home in mind. They are usually smaller, lighter, and easier to fold, saving space. Commercial treadmills, found mainly in gyms and fitness clubs, are built for intensive use. This article is dedicated to home treadmills - you will learn what technical and functional parameters are important when choosing a device and what to pay attention to when purchasing, so the dream equipment fully meets your needs and faithfully serves you for years, instead of being a source of frustration or just gathering dust at home. So, let's dive in!  

Below we have selected key parameters that define home treadmills:

1. Motor Power and Maximum Speed:

Motor power directly affects the performance of the treadmill. Devices with power below 1 HP are usually intended for walking or light running, while motors with 1-2 HP offer a higher maximum speed, reaching up to 16-20 km/h. When choosing a treadmill, pay attention to the continuous (rated) power of the motor, as it defines its actual performance during prolonged use. Note that people usually run at a speed of 8-12 km/h. Higher speeds are rather used by seasoned runners or for interval training.

It's also worth paying attention to whether the speed values provided in the catalog and displayed on the screen are actually achieved during use. Unfortunately, it often happens that after purchasing a treadmill, it turns out that according to the treadmill we run faster than before by even 20% :), at least according to the treadmill's indications, and this becomes an irritating problem... especially for those who rely on precise measurements.

2. Treadmill Belt Incline:

The incline of the running belt allows for increasing the intensity of the workout without the need to increase speed. You can choose between treadmills with manual incline, which requires interrupting the workout to change it and manually setting the belt height, and treadmills with automatic incline (auto incline), where the change of incline is done smoothly via buttons on the console. In treadmills with manual adjustment, there are usually two or three different low-angle settings available, while those with auto incline typically offer a dozen different possibilities in a much wider range. In practice, if you plan to exercise walking or running uphill and don't want to struggle with manually moving a pin, lifting the belt, or turning a knob, opt for auto incline.

3. Running Belt Dimensions:

Moving on to another key aspect, the size of the running surface, it's important to pay attention to the dimensions of the running belt. Often, when choosing a home treadmill, this parameter is overlooked, emphasizing other aspects, neglecting this crucial one. However, it is a critical factor directly affecting the comfort and safety of use. Longer and wider belts offer a more spacious running area, which is particularly important for tall users, those with a long stride, or those who train at higher speeds. Additionally, for people with a larger body mass, the width of the belt significantly affects the ergonomics of the workout. Typical dimensions of home treadmill belts range from 40 x 100 cm to 52 x 155 cm. It's important to remember that treadmills may look similar in internet pictures but differ in belt dimensions - it's a matter of perspective, zoom, or marketing strategy. Therefore, it's crucial to pay attention to the dimensions provided in the catalog and select them according to your physical needs and level of advancement. Remember, safety first!

4. Maximum Weight Capacity:

Every treadmill has a specified maximum user weight in its specifications, which is also a very important parameter when choosing the right model, especially for individuals struggling with excess kilograms. In the market, we can find devices suitable for people weighing up to 100-120 kg, but there are also models with stronger engines that can accommodate users weighing up to even 150 kg. However, it's worth noting that treadmills with a higher load capacity often come with a higher price. Before making a purchase, it is crucial to check the load capacity of the treadmill of interest and ensure that our weight falls within the range allowed by the manufacturer. Although this parameter may seem like just one of many, exceeding it can affect the durability of the device, the efficiency of the engine's operation, as well as the wear and tear of the running belt and shock absorbers. For individuals significantly lighter than the specified limits, the maximum user weight usually has less significance in the choice of a treadmill.

5. Dimensions and Foldability:

If you are dealing with spatial limitations in your home or apartment, the size of the device as well as its ease of folding and storage become particularly important. In such cases, it's worth paying attention to whether the device can be easily folded and to examine the treadmill's folding system as well as its dimensions when folded. Walking Pad models, mainly designed for walking, are so compact that they can easily fit under a bed or in another narrow space, allowing for almost invisible storage. On the other hand, treadmills with the Flat Fold function offer an innovative solution that enables the running belt to be folded vertically, significantly reducing the space needed for the device. This is an extremely practical solution, especially in the case of smaller apartments, tight spaces, or where a deployed treadmill could disrupt the free flow of movement or obstruct other items.

6. App Compatibility:

When choosing a treadmill, it's worth paying attention to a feature that has recently become a real breakthrough in such devices – connectivity with training apps. Modern treadmills are increasingly integrated with apps such as ZWIFT, Kinomap, or Fitshow. These programs open the doors to unlimited training possibilities for fitness enthusiasts. Thanks to this advanced functionality, every workout can become an unforgettable adventure in the virtual world – whether exploring picturesque routes in distant corners of the globe, competing with other runners, or covering miles in friendly company. This is the perfect solution for those who are looking for additional motivation and want to diversify their daily workouts, forgetting about monotony and solitude. For individuals who want more than just running in place, treadmills with app connectivity are the key to a world where training becomes a fascinating journey, and every step brings new challenges and achievements.

Summary:

Choosing the right treadmill is a decision that can significantly affect the quality of your workouts as well as your overall well-being and health. Before making a purchase, consider a few key issues: who will be using the device, where you plan to set up the equipment, and which features are a priority for you. Not every treadmill will be suitable for every user – we differ in our needs, training goals, and preferences regarding equipment functionality. So, do not hesitate to contact experts who can help you match the model that perfectly meets your expectations. Specialists are available to dispel your doubts and advise in the selection, ensuring that the purchased treadmill becomes not only an effective training tool but also a source of motivation for regular exercises. Remember, improperly chosen equipment can discourage you from physical activity, just like uncomfortable clothing that ends up forgotten in the corner of the closet.