Choose the Right Training Plan
A good half marathon training plan will ease you into longer distances gradually over 12-16 weeks. This prevents injury while building endurance and stamina. Plans vary based on your current fitness level, so choose one that fits your abilities.
Slow and Steady Increases
Increasing weekly mileage too quickly often leads to burnout or injury. Aim to increase no more than 10 percent each week. Mix up easy, moderate and hard workouts to prevent overtraining.
Rest and Recovery
Listen to your body and take rest days as needed. Sleep, healthy food, hydration, stretching and foam rolling will help muscles repair and get stronger.
Proper Running Gear
Invest in moisture-wicking socks, supportive running shoes that fit your gait, and anti-chafe shorts. Test gear like water belts on training runs.
Fuel and Hydrate Properly
Practice refueling during runs. Experiment with gels, chews, bananas, etc. to see what settles best. Drink regularly so you finish runs well-hydrated.
FAQ
What should I eat the night before?
Carbo-load with whole grains, vegetables and lean protein. Avoid fatty or acidic foods that may cause GI issues.
What should I eat on race day?
Stick with easily digestible carbs and protein (oatmeal, banana, yogurt, peanut butter). Eat early, allowing time to settle before the race.
How do I pace myself?
Use a pace band or running watch to monitor pace. Start slower than your goal pace, then speed up in the middle miles once your muscles are warm.
What if I need a restroom break?
Don’t fight it! Look for port-a-potties around water stops. A quick stop is better than having GI issues derail your race.
What should I do after finishing?
Replenish with protein and carbs within 30 minutes. Stretch thoroughly and ice any sore muscles. Soak in an Epsom salt bath to reduce inflammation.
Practice Race-Day Routines
Do dress rehearsals before long training runs. Wake up early, eat pre-run fuel, hydrate, apply anti-chafe balms, etc. This prevents surprises on race morning.
Train in Similar Conditions
Heat, hills and other factors impact performance. When possible, run routes with terrain, elevation gains and weather that mimic race day.
Have Realistic Expectations
Avoid putting pressure on yourself for a fast finish or PR. Focus instead on enjoying the journey and experience.
Bring Emergency Supplies
Carry cash, ID, insurance card and emergency contacts. Also bring bandages, antibiotic cream and medications in case of unexpected injuries, allergic reactions or other issues.
Travel Early for Destination Races
When traveling for a race, allow extra time in case of flight delays or cancellations. Give yourself 1-2 days to adjust to the location’s altitude, weather, etc.
Have an After-Race Recovery Plan
Plan for extra rest and self-care after your half marathon. Book a massage, meal delivery, house cleaner, etc. You’ll have earned some pampering!
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