I’m bringing you realistic pro tips on how to go from off season or no experience to running a half marathon within 12 weeks!
As half marathon races have gained more and more popularity, you may have found that you now have the desire to take one on yourself. The half marathon distance is the perfect way to challenge the body and mind and increase your fitness, but all without the mental stress and time commitment associated with the full marathon distance. So, now that you’ve opted to run a half marathon, you’ll need to engage in some careful planning and preparation.
It can be a good idea to enter a race 4 to 8 weeks before the main event, assuming that your main event is not the first race of the season, so-called “lead-up” races. These races can replace one of your standard workouts.
Picking a race for your half marathon is very important. It should be challenging, but not so challenging it scares you. Research the race before you sign up and make sure you spend adequate time training. After that, pick an event about twelve weeks away. This will give you three weeks for base training and nine for specific preparation. Furthermore, you can also find a weekly planner for a half marathon that will give your preparations structure.
Based on your current level of fitness, there are two basic stages you need to consider: base training and race-specific training. These stages are, in turn, based on the various components making up your overall training and conditioning program. These include aerobic endurance, lactic threshold, VO2 max, running economy, muscle strength, glycogen, and pace judgment. A successful half marathon preparation and race depends on your ability to address each of these components in training and racing, and also on pace judgment during the race.
Planning & Training
A very popular approach for the first half marathon is to start with a walk-run program, like the one from John Bingham and Jenny Hadfield. These programs have a step-by-step training schedule that can start by gently raising your endurance and speed over a period of several months. There really are no magic secrets to training for your first half marathon. Remember that the first priority is to find a way that is comfortable for your body, to get through a training schedule with a minimum chance of an injury.
The second priority is to establish a speed that is reasonable for your background, since it is your background that determines what speeds and distances you will run in different levels of training. Usually, you will want to add a combination of longer runs, slower recovery runs, and some shorter fast runs with some rest days, over about three months.
Goal Setting
While some people have a finish-time goal (like crossing the line in 90 minutes or under, for example), just being able to finish a half marathon is a worthy goal. It’s a longer distance than anything you’ve done before, and you will be in race mode with lots of other runners. This is the first step toward some of the fun marathon-type races, like the Disney marathon, the Seattle Rock ‘N’ Roll Marathon, in late June, or the San Francisco Marathon, in July. These popular races have a lot of really cool people, music and other great race-related activities to help you keep that full pace for all 13.1 miles.
Finishing simply provides something cool that you’ve accomplished as a reward (in addition to the great finisher’s medal they hand you when you break the tape).
Nutrition
To help acclimate your body to the demands of running 13.1 miles, it’s also a good idea to train in the same way that you plan to run the race. This includes getting the timing and quantity of nutrients right to avoid stomach distress. Take note of your morning routine, necessary fuel for the run, and the most convenient on-the-go nutrition storage options.
If you plan to carry your food and hydration with you, be sure to train with these items. With practice, proper nutrition and hydration will become second nature. Eat a regular, balanced diet most of the time. On days that running mileage is particularly high, it may be necessary to consume more calories to fuel your body through the exercise.
Avoid large meals directly before running. If you have to eat something before you run, try to consume it about one to two hours beforehand.
Consider food choices throughout the day, every day, to meet the body’s energy needs. For example, incorporate nutrient-dense (complex carbohydrates, lean proteins, heart-healthy fats) snacks in a format of three meals and three snacks per day. Maintain a healthful relationship with food and eating.
Hydration
It is also important to understand the difference between dehydration and over-hydration. Dehydration is the loss of body water, with inadequate replacement of fluids. Over-hydration is an excessive fluid imbalance, in which body fluids exceed body requirements. Over-hydration is rare and generally not associated with a well-regulated hydration state. Maintain adequate hydration and encourage the body to drink fluids at regular intervals.
There’s no denying that running a half marathon takes a good deal of dedication and training, but if you’re willing to put in the work, the payoff is well worth it. Once you’ve found the right training plan for you and worked on building your mileage safely and consistently, it’s time to take a look at some essential pieces of gear and equipment that can help support your training and race day experience. From a reliable hydration method to the right shoes, it’s a good idea to experiment with these essentials as you work through your training so you’re fully prepared come race day.
Make Sure the Shoe Fits
Many people work with different types of running shoes that can lead to some serious injuries. Investing in a good, fitted pair of running shoes is the difference between being able to walk after your long runs and being sidelined with an injury. Most runners will train in a traditional running shoe, but some may go with shoes with less support because it helps them run faster.
If you’re going to be running a half marathon, plan on running in your race day shoes for a good portion of your training to make sure your feet are used to the shoe. Remember to also check the condition of your shoes often. Running for long distances will put extra wear on your shoes more than you realize.
Race Hydration
For outdoor runs when there’s no water nearby, it is highly recommended to have a handheld water bottle, water belt, or a hydration vest. Experimenting with different hydration methods during your training is key in finding out what works best for you come race day.
Practice hydrating while running as well as getting your gear situated so you don’t have to stop moving. These accessories can help make hydrating less of an interruption during your run.
Mental Preparation
After you have your body ready to race, you need to prepare your mind as well. You’ve done the physical training, and you’re excited and ready to go. But how should you prepare your mind for race day? A great way to ensure that you finish your half marathon strong mentally is to start getting mentally prepared on most of your long runs.
The long runs are the times to practice your mental strategy for race day. Utilize mental strategies, such as visualization and relaxation, to control your nerves.
That morning, don’t focus on daily distractions. Remember what you are about to accomplish. Most importantly, believe in yourself. Trust the training you’ve done to get you to the finish line. And enjoy the race.
If running is your passion or this is a huge bucket life item for you, take pleasure in the rush of adrenaline, the camaraderie of the fellow racers journeying beside you, and in the beautiful scenery! No matter what, tell yourself you’re having an amazing experience, and smile! You’re going to rock this half marathon. Have fun!
If you’d like to read my personal story, you can find it here!
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Xoxo,
Elizabeth Richey
About the Author: Elizabeth Richey, living and thriving in rural Arkansas, Aquarian and iced coffee enthusiast. When she’s not writing, gardening, playing with her chocolate lab Maple or sharing videos on YouTube (Elizabeth’s Many Adventures) you can find her enjoying time with her family or traveling somewhere new! Most of the time she’s dreaming of being kicked back in her hammock in her cottage garden listening to the birds sing.
