12 Half Marathon Tips You Need to Know
So you want to run 13.1 miles, my friend?
Amazing!
Before you sign up for the race – read these essential half marathon tips so you know what to do (and what not to do) while training and preparing for your half marathon.
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1.) Respect the Distance
A half marathon is 13.1 miles.
That’s (about) 23,000 steps.
That’s exactly 69,168 feet.
That’s exactly 830,016 inches.
The point: A half marathon is nothing to sneeze at! Take the distance seriously and train your body and mind properly to perform well on race day.
The last thing you want is to get injured because you didn’t respect the distance. Listen to the next 11 tips!
2.) Follow a Half Marathon Training Plan
Whether it’s your first half marathon or your 50th, you need to follow a training plan. And one that’s right for you.
New to half marathons? Read Half Marathon Training for Beginners.
Some runners try to make up their own schedule without understanding the basic components, and end up with a bad training plan.
Don’t do this. Follow a real plan that integrates long runs, recovery runs, tempo/hill/speed runs, and rest days.
3.) Buy 2 Pairs of Running Shoes (at least)
Running shoes need to be replaced every 200-300 miles.
Don’t get caught with worn-out shoes on race day!
Instead, ensure you have a backup and buy 2, and rotate them in and out over the course of your 12 or 16 week training. That way, each pair is broken in and reliable, but not worn-out.
Plus, you never know what will happen – I stepped in a huge mud puddle the week before my first half marathon and had to wash (my only pair) of running shoes quickly to make sure they dried in time for race day. STRESSFUL….I don’t recommend it.
Have a back up pair. Trust me.
4.) Build a Strong Running Base
Building a base means different things to different runners.
If you’re a marathoner, it means building aerobic endurance for weeks or months before a training cycle starts.
In this case, what I mean is this – go into half marathon training with a basic running base. Try not to start from scratch. A 12 week training schedule isn’t quite enough time to build a base and increase mileage enough for a half marathon (in my opinion).
If you are starting from scratch, that’s totally fine…but add more weeks (4-8, depending on your current fitness level) to your training schedule to accommodate for it.
5.) Don’t Skip Cross Training
It’s tempting to skip a cross training day. I’ve been there.
As runners, we often care more about running than other workouts. Not surprising, right?
But ignoring cross training leads to injury.
I know, because it’s happened to me. Twice. Hamstring and knee. Don’t let it happen to you.
This is probably one of the most important half marathon tips out there: Don’t skip cross training days!
>>Learn more about cross training: Cross Training for Runners: The Hidden Secrets You Need to Know
6.) Runners Food: Know the Right Nutrition for Runners
Food is fuel to a runner.
The food you eat determines how you feel, and how you perform.
Sure, some college runners claim to be on a beer and pizza diet and run fine…but for the other 99.99% of us, that diet won’t work at all.
Learn about general nutrition for runners with Runners Food 101: The Ultimate Guide to Nutrition for Runners.
Also, a lot of runners eat “clean”, or mostly clean. Here’s some Clean Food for Runners ideas if you want inspiration.
7.) Runners Food: Test different Mid-Run Fuel
Mid-race fuel is an interesting beast. Sometimes you figure out what works for your body right away…and sometimes you don’t.
Start testing mid-run food at least 3 or 4 long runs before race day. That way if run #1 or #2 don’t go as planned, you still have more.
Some options include: GU, gel blocks, whole foods like medjool dates or applesauce, pretzels, etc.
Learn more about Yummy Long Run Snacks to fuel your runs pre-run, mid-run, and post-run.
8.) Learn Proper Recovery Techniques after Longs Runs
Image: Half Marathon Tips-Proper Recovery (black and yellow foam rollers)
As far as half marathon tips go, this one is important: learn how to recover after long runs.
This tip will help you after training runs, and after the race itself.
Proper recovery includes:
- Eat Carbs/Protein within 30 minutes after a long run to replenish depleted glycogen
- Hydrate – drink water and sports drinks with electrolytes immediately after, and for the days following, a long run.
- Keep moving (but not too much) – if you stop and stay still, your muscles will tighten. Keep walking around for a bit immediately after the run and then do periodic stretching or walking throughout the day too.
- Foam Rolling – The foam roller might hurt a bit but it does the job. Foam rolling reduces muscle tightness, which you’ll need after 13.1 miles.
Learn how to do 6 Classic Foam Rolling Moves All Runners Need.
9.) Train with the Right Running Gear
This half marathon tip is two-fold: 1.) Train with the right gear you need (in general) and 2.) Train with the gear you’ll need on race day.
Any half marathoner will recommend that you test gear well before race day. Never try something new on race day.
- Performance material (wicking) – select your race day outfit and do at least 1 long run in it, to make sure nothing bothers you. Tags and seams can be a sneaky distraction (and pain) on race day so don’t let that happen.
- Wireless headphones – wires are so last year. Splurge on a decent set, you’ll thank yourself on race day.
- Hydration belt or water bottle with a handle – if you want to ring water with you.
- Hat – I had to buy 3 hats before I found one that fit my mini-head right. Hats keep sun off your head and out of your eyes.
- Running sunglasses – Protect your eyes from harmful sun rays. I prefer Goodr sunglasses because they don’t slip or slide (and come in awesome colors, if that’s your thing). And they’re only $25 (way less expensive than most running sunglasses).
- Compression gear – some runners perform and recover better with compression gear.
Is it cold out? Here’s The Best Cold Weather Gear for Runners.
Is it warm out? Here’s The Best Hot Weather Running Gear.
10.) Simulate Race Day during 1 or 2 Long Runs
Similar to #9 above, race day isn’t the day to try new things.
If you can, simulate “race day” on one of your last long runs.
Wear your race day clothing, running shoes, and other running gear (water bottle, etc). Eat the mid-race fuel you plan to eat on race day.
This approach will help you mentally prepare for the race (plus make sure everything works ok).
11.) Prepare for Race Day Carefully
First of all, find a good Race Day Checklist. I like this race day checklist, but you can make your own instead.
Get everything ready ahead of time.
Pick up your bib and race packet the day before (if possible).
Go to bed really early the night before! And HYDRATE like a boss the day before the race (actually, the whole week before).
12.) Last Half Marathon Tip: Enjoy the Half Marathon!
Remember, you paid money for this 🙂
But seriously – nerves may set in, but remember that you trained for these miles. You got this.
Go out slow and stead (don’t bob and weave through people right out of the gate, it’s a waste of energy).
Enjoy the view. Let yourself embrace the experience. Be present.
Oh, and remember to thank the volunteers! They make races possible.
And smile. It makes the experience way more fun 🙂
Any other half marathon tips you think should be added? Tell me in the comments!
You Might Also Like:
10 Things I Learned Running my First Half Marathon
How to Run Faster in 30 Days or Less
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Image: Want to make half marathon training easier? Then read these 12 crucial half marathon training tips!
