Training for a Half Marathon: 5 Tips Every Beginner Needs

Are you thinking about training for a half marathon this year? If so, WOOHOO!

Beginner warning – it’s not going to be easy, but it’s going to be SOOO worth it!

Now, before you go too far down the half marathon research rabbit hole, let me tell you something:

EVERYTHING you need to know about training for a half marathon can be found on this site!

But, start by reading these 5 important tips that all beginners need to hear (before embarking on a half marathon training journey).

Ready? Here we go!

1.) Make the Commitment REAL – Sign Up for a Race NOW!

Your goal is to train for a half marathon, and finish it, right?

Goals don’t get achieved without making commitments.

And your first commitment in this journey?

Is to sign up for a half marathon right NOW! 🙂

This is actually the easy (and fun!) part!

Select a race date that is at least 12-16 weeks away from now (depending on how many weeks you’ll train for).

This cements your intention into reality, and puts a hard deadline on your goal.

Other Factors to Consider When Selecting a Half Marathon:

• Location – do you want to travel, or stay local?
• Weather – what will the average weather be like during your training months? What will it be like around race day? While I don’t recommend letting weather completely dictate your race date choice…there are some exceptions (like maybe don’t choose January if you live in chilly Maine, or July if you live in steamy Arizona).
• Your Life – Is your life especially hectic during a specific time of year? Maybe you’re an accountant and January-April is hell, but summer is slower? Choose a race date that best sets you up for training success!

There are tons of sites that list half marathons, such as: HalfMarathons.net and RunningIntheUSA.com (they even have a Virtual Half Marathon section too!).

Ok, ready…peruse those lists and pick a half marathon…then sign up for it!

Did you do it? Great!!

Now let’s talk about the next crucial step: your training plan.

2.) Get a Solid Half Marathon Training Plan

Using the wrong training plan when training for a half marathon is like using a toothpick to cut steak.

You’re not going to get anywhere, and frustration will be through the roof.

And you’ll probably give up.

BUT, if you use a sharp, shiny steak knife…voila! Perfectly cut steak in an instant.

Training for a half marathon won’t be done in an “instant”, but you get the point!

Picking the right training schedule is crucial to achieving your goal.

If you’re a beginner, you need a simple plan that’s focused on methodically building up mileage.

You DON’T need an over-complicated plan that’s meant for experienced runners.

So skip the advanced plans a settle on a beginners plan – it’s the right way to go for first-timers!

3.) Get the Right Running Gear

Repeat after me: Cotton is evil for runners.

EVIL!

But that’s not the only running gear rule to know.

Before you step out for your first training run, check out the basic running gear you’ll need for half marathon training:

Running Sneakers

Head straight to your local running store and get fitted for the right pair of sneakers.

Don’t buy cheap generic sneakers, trust me!

The pro’s at the running store know their stuff. It’s what they do!

They’ll look at things like pronation, foot strike, and more, to get you in the right brand and model for your body.

Performance Shirts/Pants

Wicking material is key to prevent chaffing and body-temperature regulation issues.

Performance material wicks moisture (sweat, rain) away from your body.

And believe me…there WILL be sweat while training for a half marathon!

Pretty much all major brands make performance clothing these days: Nike, UnderArmour, Reebox, Adidas, etc.

Depending on the weather where you live, get:

• Shorts/capri’s/pants
• Underwear/bras
• Breathable jacket

Tip: Snag last season’s items on sale if you’re looking for a bargain. They usually change up colors seasonally, but the quality is the same!

Performance Socks

I learned this one the hard way.

After numerous toe blisters while training for my first half marathon, I hit the internets hard.

Research said to get wicking socks. Or wicking toe socks.

I didn’t even know these were a thing!

Well, they are, and they’re are a lifeline. Especially when it’s humid!

(And for those of you who are skeptical about wearing toe socks…don’t be. You get used to them after a couple of runs! Give them a try!)

My top 2 favorites are Balega and Injinji.

RELATED: Want more info on essential running gear? Check out RUNNING GEAR FOR BEGINNERS: WHAT YOU ABSOLUTELY NEED TO START RUNNING

And now onto one of the most important aspects of half marathon training: nutrition!

4.) Learn About Proper Nutrition for Runners

If you put old, sludgy oil into a car…will it work?

Maybe…but probably not well.

But using clean, good-quality oil will work MUCH better.

So, do you want to put ‘sludge’ or quality food into your body?

Quality food? Great!

There are 4 areas of runner’s nutrition to know about are:

• Every day nutrition – eat the right balance of carbs, protein and good fat (Learn more with Runners Food 101: The Ultimate Guide to Nutrition for Runners)
• Pre-Run Food – energize with easily-digestible high-carb food
• Mid-Run Food (for longer runs) – Learn how to fuel mid-run so you don’t bonk
• Post-Run Food – this is where cards really shine! Replace depleted energy stores with carbs and some protein.

Want more info? Check out Yummy Long Run Snacks for Before, During, and After a Long Run.

And let’s not forget about hydration!!

Water intake is a HUGE factor in feeling good while training.

Nutritionists recommend that runners drink about half your weight in ounces of water each day:

A general recommendation is to drink half of your body weight in oz. Example – a 150lb person would consume 75 oz of water.

https://www.nifs.org/blog/how-to-hydrate-during-half-marathon-training

So drink up, all day long, and especially before and after running.

Avoid dehydration, as it can lead to serious issues (and wreak havoc on your training).

Ok, now you know how to feel good with nutrition and hydration…now let’s talk about a tip for boosting motivation.

5.) Get a Mantra (You’ll Need It for Motivation)

There will be a time during half marathon training when you want to quit.

Maybe it’s on Mile 9 of an 11 mile long run.

Maybe it’s while you’re lounging in bed early in the morning, not wanting to get up to run.

Either way, you need to learn to summon motivation up from deep within.

A personal mantra works really well for this!

It can be power words (I am courageous, strong, capable, etc), your running “why” (health, weight loss, the challenge, etc) or a phrase or quote.

(Check out these 6 running quotes for just this occasion!)

For me, I absolutely adore this saying:

She believed she could, so she did.

I used this mantra for half marathon #2, and it worked LIKE A CHARM.

It got me through low motivation days, tough long runs, and most importantly, the race itself.

In fact, I loved it so much, I got it tattooed on my wrist!

What’s your half marathon training mantra going to be?

Think about it, and pick one before training starts.

Already have one? Tell me about it in the comments!

Want More Half Marathon Tips?

These 5 are just the tip of the iceberg!

Grab my favorite 10 Half Marathon Hacks that make training a breeze!

It’s free, it’s insanely useful, and you NEED to know these tips if you’re a beginner!

These 10 half marathon hacks helped me go from a casual 5K runner-> half marathoner!

And it’s not just a list – I do a deep dive into each hack so you know exactly what it means & how to use it.