Are you ready to take on your first half marathon? Running 13.1 miles can feel like an intimidating challenge, so it’s important to do your research so you’ll approach the training and race with confidence. Check out these half marathon training tips to get ready for a great race.
1. Wear the right running shoes.
Wearing the right running shoes is important to your overall comfort, performance, and injury prevention efforts. Find a running specialty store to get fitted for the right running shoes for your foot type and running style. Also, make sure you don’t run in old, worn-out running shoes – they should be replaced every 300-400 miles to keep you comfortable and prevent injuries.
2. Follow a half marathon training schedule.
Following a training schedule will not only keep you motivated, but it will also help prevent you from getting injured by doing too much too soon. You’ll know exactly what you need to do each day, including cross-training or rest days (yes, you will get some days off from training!)
For your first half marathon, try sticking with a beginner half marathon training schedule. Whether you want to run or run/walk the distances, the schedule will allow you to gradually and safely build up your endurance.
3. Work on proper running form.
Proper running form is crucial for long distance running because you don’t want to waste energy or risk injury with inefficient or incorrect running form. Focus on staying upright, not slouching, with your head up and level. Keep your shoulders down, with your arms relaxed and at a 90 degree angle. Try to take short, quick steps, and keep your feet low to the ground, to allow you to conserve energy and minimize impact on your legs and joints.
Related: Running Form Mistakes to Avoid
4. Maintain your motivation.
One of the biggest keys to success for new runners (as well as veterans) is staying motivated to maintain a consistent training schedule. There will be days when you don’t feel like running and you’ll have an excuse for getting out of your workout. Resist the temptation to skip it, remember your goal of running your half marathon, and get yourself out there running. You’ll feel better once you’re out there.
You may have a bad run every once in a while, but a good one can’t be too far off. Plan ways to maintain your motivation, such as treating yourself to new running gear or running in shorter races as part of your training.
5. Don’t ignore pain.
Don’t assume that pain is a normal part of half marathon training. Yes, you may feel some post-run muscle soreness, but pain that gets worse during your run or affects your running or walking gait is a warning signal from your body that something is wrong.
Rest is usually the best treatment and taking some time off from running when an injury is in its early stages will prevent more time off later. If you keep pushing through it, the injury will most likely get worse or you could cause a completely new injury.
6. Cross-train.
Logging miles is obviously an important part of training for a half marathon, but doing too much can lead to injury and overall burnout. You can also build fitness and reduce injuries with cross training, which is any activity that supplements your running.
Strength-training, especially your core and lower body, will help you become more injury-resistant and improve your strength for the long runs. Other excellent cross-training activities for runners include swimming, cycling, elliptical trainer, water running, yoga, and Pilates. If you’re training in cold weather, try some winter cross-training activities such as snow-shoeing and ice skating.
7. Maintain a healthy diet.
Try to start thinking about what you’re eating as fuel for your runs. The expression, “Put garbage in, get garbage out” applies here. If you stick to a well-balanced, nutritious diet, you’re going to have plenty of fuel and energy for your workouts. Stick to these healthy eating tips for runners, including filling half your plate with fruit and vegetables, eating lean protein, and adding extra fat.
8. Be prepared for your long runs.
Your weekly long runs will help prepare you physically and mentally for your half marathon. Before your long runs, you’ll want to make sure you eat and hydrate properly. Aim for about 65% of calories from carbs during the two days leading up to your long run.
Make sure you’re drinking plenty of water – you’ll know you’re well-hydrated if your urine is a pale yellow. To get the most out of your long run, it’s also important to get a good night of sleep beforehand.
9. Avoid chafing and blisters.
Chafed skin and foot blisters may seem like minor inconveniences, but they are sometimes so painful that they can sabotage a training run or even force you to take a few days off from training.
To avoid chafing, use a lubricant such as BodyGlide on any areas that may be prone to it, such as inner thighs, nipples (men), and bra line (women). Any place where skin rubs skin or fabric may be vulnerable to chafing.
For protection from blisters, make sure that you’re running in socks that aren’t 100% cotton. Wearing socks made of a synthetic, wicking material will help keep your feet dry and blister-free. You can also use BodyGlide or another lubricant on the bottoms of your feet for protection from blisters.
10. Don’t beat yourself up if you miss a run.
No one training for a half marathon ever completes every single recommended workout on their schedule, exactly when and how it was intended to be done. You’re going to have some skipped or shortened runs along the way. Don’t try to cram in extra mileage if you miss a day or two or be tempted to throw in the towel. Just pick up with the schedule and keep moving ahead.
Getting mad at yourself for slacking off or being too busy to run won’t help with your confidence or motivation. And a few runs are not going to make or break your training.
11. Run with others.
Training and racing is more fun if you do it with a running group or a friend or family member. Running with others will keep you on track and motivated to keep training. Even if your friend doesn’t want to run the half marathon with you, try to recruit him or her to do some shorter runs with you. Many charity running groups offer training for specific half marathons, so you can train with others and also help a good cause.
12. Don’t give up.
It takes time to get ready for a half marathon, and there will definitely be points in your training when your motivation may start to fade. There may be some days when you don’t feel like running and you’ll have an excuse for not running. Fight the temptation to skip it, and focus on your goal of running your half marathon.
The “don’t give up” advice also applies to the race itself. There may be moments during the race when you feel like calling it a day, but you’ll need to dig deep, stay mentally tough, and push to the finish.
13. Nothing new on race day!
Maybe you bought a cute new shirt at the race expo or you think using a new flavor of sports gel will give you an extra boost during your half marathon. Resist the temptation and keep telling yourself, “Nothing new on race day!”
Race day is not the time to experiment with new foods at breakfast, a new pair of running shoes, running shorts, a new sports bra, or new nutrition or hydration. Make sure you do some of your long runs in potential race outfits and then stick to your tried-and-true favorites for race day so there are no surprises.
