Signing up for a half marathon evokes a bit of nervousness but hopefully also a lot of excitement! There’s nothing like the feeling of crossing the finish line of that race and seeing all your training pay off. As you embark on your training journey, here are 13 tips for running a half marathon that will help you see that success.
Disclaimer: This post was written and reviewed by Chrissy Carroll, MPH, RD, RRCA Running Coach. It is for informational purposes only and should not be construed as training or nutrition advice.
1. Train consistently.
Undertraining is a recipe for a less-than-stellar race. Find a good training plan and follow it as consistently as possible. It’s no big deal if you miss a run here or there – life happens to all of us sometimes! But by sticking with a plan as much as possible, you ensure that you’ve built endurance to cover the distance comfortably.
2. Progress mileage gradually.
Speaking of training plans – be sure that whatever you use progresses mileage gradually. That means that you shouldn’t have any huge jumps in either your total weekly mileage or your long run mileage.
The rule of thumb in the running world is to limit mileage increases to around 10% per week, though this has some flexibility. But if you notice a plan has you jumping to 50% more mileage in a week, that’s a good sign to run away (pun intended).
3. Focus on good recovery strategies.
Recovering well after your runs means that you show up fresh and ready to go at your next workout. The most underrated aspect of recovery? Sleep! Be sure you’re getting at least 7-9 hours per night to support your body’s training adaptations. Other helpful recovery strategies include foam rolling and/or percussion massagers.
4. Eat enough.
Many folks – women in particular – try to limit calorie intake, which leaves them with low energy reserves for training (called RED-S). Support your body and what you’re trying to accomplish!
A runner’s diet should include a mixture of foods that provide all three macronutrients – carbohydrates, protein, and fat. Eat a wide variety of fruits and vegetables each week, as these supply vitamins, minerals, and phytochemicals. And eat enough total calories that you fuel your level of training.
5. Include strength training in your plan if possible.
Strength training is probably the most important thing you can add to a training plan to help reduce injury risk (and support overall health).
Try adding in simple bodyweight exercises or resistance band exercises if you’re new to strength training.
If you already go to the gym regularly, try keeping up that routine 1-2 days per week during your half marathon training cycle.
6. Warm up before your runs
Warming up helps prepare your muscles for the upcoming exercise and gradually increases your heart rate. This can include some walking or light jogging for a few minutes at the start (depending on your fitness level) as well as some dynamic movements (like lunges, frankenstein walk, high knees, etc). This is helpful for both training runs and race day.
Do not do static stretching before a run, though, as this can actually decrease performance.
7. Fuel your body during runs.
Research shows that when runs last more than 75-90 minutes, taking in some carbohydrates can help performance. This fuel could be in the form of manufactured sports nutrition products or whole food options. For example, you could use…
- Sports drinks
- Energy gels
- Shot bloks
- Gummy bears
- Fig newtons
- Pretzels
Aim for 30-60 grams of carbohydrates per hour if you plan to be on the course for more than 90 minutes.
8. Don’t forget about hydration and electrolytes.
Runners who lose more than 3% of their body weight from sweat losses are at risk for reduced performance. On the flip side, overhydrating is problematic too, as it can result in a dangerous condition called hyponatremia.
Pay attention to your body and drink to thirst on your runs. During training, you can see how your hydration strategy is working for you and weigh yourself naked before and after a run. If you’ve lost more than 3% of your body weight, you probably need to focus a bit more on hydration. If you gained weight, you probably need to slow down a bit on the fluid during the run.
When runs are longer than an hour, make sure your hydration choice also contains electrolytes (or you have a separate source of electrolytes).
9. Invest in a good pair of sneakers.
During a half marathon training cycle, you’re likely running hundreds of miles to prepare for your race. Be sure you’ve got a solid pair of sneakers that supports your foot physiology and feels comfortable. A running store can often look at your stride and help fit you for a proper pair.
10. Include rest days.
Rest days are key for helping your body recover and allowing training adaptations to occur. As a coach, I often recommend people take at least one full rest day per week. You can still have light activity – a walk with the family, a leisurely bike ride – but that day shouldn’t include any heavy activity.
11. Practice your race day plan.
What are you planning to wear for your race? What do you want to fuel with? What do you plan to drink along the course?
Take all this information and do several long training runs executing this strategy. This will help you pinpoint any problems – hello chafing legs from those new shorts, or bubble guts from that new gel. Keep practicing until you’ve got a solid routine down that works for you.
Remember the cardinal half marathon rule – never try anything new on race day!
12. Prepare the night before your race.
The night before your race, set out everything you’ll need. Make sure your clothes and shoes are ready to go, you’ve got any fuel you plan to use, and that your watch is charged and ready. This will reduce the risk of forgetting anything on race day, which can sometimes feel like a chaotic morning.
13. Most importantly – have fun!
A half marathon is a huge accomplishment! Remember that only 1% of people in the United States have completed one. You are (or are about to become) part of that group! Soak up the experience and enjoy the course.
Cheers to a fun and successful half marathon!
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