Whether you’re training for your first or 21st half marathon, some of the same basic training tips and principles apply. You should follow the golden rules of running, such as listening to your body, replacing your running shoes every 350-400 miles, and not running really hard or very long two days in a row.
I’ve been coaching half marathon runners for two decades and I’ve seen what works and what doesn’t. I’ve made some common half marathon mistakes as a runner, and I’ve coached my trainees to avoid them.
Check out my 13 half marathon training tips that can help runners of all levels feel more confident and prepared for their race.
1. Follow a Training Schedule
Following a half marathon 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, so you’ll be more likely to stay on track and be ready for your race. Here are some half marathon training schedules to consider:
- Run/Walk Half Marathon Schedule: This 12-week half marathon training program is perfect for beginners who want to run/walk a half marathon. To start this plan, you should have been run/walking for at least two months and should have a base mileage of about 8-10 miles per week.
- Half Marathon Training Schedule for Beginners: This 12-week training schedule is for beginner runners who want to get to the finish line of a half marathon race. It assumes that you already run at least eight miles per week. If you’ve never run before, follow this step-by-step plan for building a running base before you start with the half marathon schedule.
- 8-Week Half Marathon Intermediate Training Schedule: This 8-week half marathon training schedule that will help you race it to your full potential.
- 3 Day a Week Half Marathon Training Schedule: This 12-week half marathon schedule is perfect for busy runners who want to train for a half and possibly even improve their time. It’s based on three specific runs each week: a tempo run, an interval run, and a long run.
- 12-Week Half Marathon Training Schedule for Intermediate Runners: This 12-week intermediate training schedule can help you run your fastest half marathon.
- Half Marathon Training Schedule for Advanced Runners: Before starting this 12-week half marathon training schedule, you should be able to run 8 miles comfortably and be able to run 4 to 5 days a week.
2. Track Your Runs and Progress
Keeping track of your runs can help you stay motivated and also allow you to see patterns in your training, so you can figure out what works best for your performance.
You can track online by using an app like RunKeeper or just use a basic notebook.
After each run, note your time, distance, pace, conditions, what you ate before (and during, if applicable), and how you were feeling.
Having a record of what you did will allow you to see how much progress you’ve made and how to challenge yourself in your upcoming runs.
3. Tell People About Your Race
Sharing your goal of finishing a race with others will reinforce your commitment to it. Not only will your goal feel more real, but you’ll most likely also experience a bit more pressure to achieve it, now that other people know about it. You may even inspire some of your friends or family members to join you!
4. Plan Your Running Routes and Gear
Sticking to a training schedule often comes down to being prepared. The more you prepare in advance, the more likely you’ll maintain your running habit and reach your goals.
When planning your runs for the week, plot out where you’ll run, the type of run, how far, and when you’ll run it. Block the time on your calendar so you’re less likely to make excuses and skip it.
Lay out everything you need for your run: your clothes, running shoes, water bottle, gels, etc. Place them in an obvious place, like on your bedroom floor or kitchen counter, so you can’t miss them.
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5. Don’t Be a Weekend Warrior
Make sure you’re not cramming the majority of your weekly miles into your weekend long run. For example, if you’re running 20 miles a week, your long run should be no more than 10 miles.
You’ll get more benefits and reduce your injury risk by spreading out your miles throughout your week. You’re also less likely to get injured if you run consistently, since frequent, shorter runs help your body adapt better than infrequent longer runs.
6. Mix It Up
To keep making progress and seeing improvements in your running, you need to challenge yourself. Whether you change the distance, pace, elevation, or terrain of your runs, try to keep switching it up.
Varying your runs will prevent boredom and also help you build strength, endurance, and speed.
Add some variety by doing some hill intervals, speed workouts, or a trail run. If you frequently run indoors, here are some ways to mix up your treadmill runs.
7. Work on Building Mental Strength
No matter what distance they’re training for, all runners need to work on their mental strength, just as they do their physical endurance. Being mentally fit will allow you to reach your full running potential on the race course.
Training runs are a good opportunity to work on strategies such as positive self-talk, disassociation, and other ways to keep going when you want to stop. You can practice visualizing yourself on race day, running strong and confidently.
Experiment with different strategies to distract yourself such as playing mind games, listening to music or audiobooks, choosing new running routes, or running with other people.
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8. Practice Your Fueling and Hydration
I always tell runners I coach, “Nothing new on race day!” And that especially applies to fueling and hydration strategies. You’ll definitely need to take in some fluids and calories during your race, so your nutrition and hydration should be planned out prior to race day.
Do your research and find out which sports drinks and gels will be on the course and where the aid stations will be. Whether you want to use sports gels, chews, candy, or other easy-to-digest foods, practice with your nutrition during your long runs so you know what works for you and you won’t get any surprises.
9. Avoid Chafing and Foot Blisters
Chafed skin and foot blisters may seem like minor inconveniences, but they can be painful enough that you’re forced to cut a long run short or be sidelined for a few days.
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.
To keep your feet blister-free, make sure that you’re running in socks that aren’t 100% cotton. Wearing high-quality running 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.
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10. Have Some Active Recovery Days
Running puts a lot of stress on your joints, so it’s good to work rest days into your training to give them a chance to recover from all that pounding. You may also want a mental break from running so you don’t get burned out and lose motivation.
Just because you’re not running doesn’t mean that you can’t do another activity. A rest day can mean that you’re doing a low-impact cross-training activity, such as swimming, yoga, Pilates, or cycling. Those types of cross-training days are considered to be rest days because they give the joints and muscles you use in running a break.
You should also strength-train a couple of times a week to build strength and endurance and improve injury resistance.
You can do bodyweight exercises, especially working your core and lower body. Check out this sample strengthening routine for runners.
11. Find a Running Buddy
Training for a half marathon, or any race, is better with others. Running partners can keep you motivated and hold you accountable when you’re struggling mentally and physically to stay on track.
Knowing that someone is counting on you to meet up for a run will help get you out the door. You can also push each other to your full potential. And celebrating a race finish with a friend will make the whole experience that much sweeter.
12. Practice at Race Pace
It’s good to have an estimate of your goal race pace, so you can practice it during training and make sure it’s a realistic goal.
Beginning about 8 weeks before your half marathon race, mix some race-pace running into your weekly schedule. You can do tempo runs of 3 to 8 miles at race pace or some interval runs with fast intervals at race pace. Another option is to run the last 2 to 3 miles of your long runs at race pace, which will help you practice running on tired legs.
13. Plan to Do a 5K or 10K Race During Training
Pick a 5K or 10K a few weeks before your half marathon and use it as an opportunity to practice everything you’ll do on race day. You’ll work out your pre-race jitters, get tuned up for your race, and practice your race day routine.
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, youth fitness specialist, and a weight management specialist by the American Council on Exercise. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
