Are you running your first half marathon soon?
Have you been wondering how to start from where you are now to running all 13.1 miles?
You’ve come to the right place.
Here you’ll learn everything you need to know about running your first half marathon.
You’ll discover:
- How to build your running mental toughness
- How to pick a half marathon training plan (and where to find a plan)
- The essential elements of training for a half marathon
- The running gear you’ll need for half marathon training
Let’s get started.
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THE TOP TIPS FOR RUNNING YOUR FIRST HALF MARATHON
BUILD YOUR RUNNING MENTAL TOUGHNESS
Running a half marathon is a mental endeavor.
It requires grit, determination, and endurance. The good news is, you can train your mind as you would your body.
Curious about learning more about building your running mental toughness?
Start here: How to build mental toughness for running: Powerful tips you need to know.
Then, read this post on how to mentally prepare to crush your next half marathon.
And for even more mental toughness resources, these posts will lead the way.
Running mantras are your secret weapon to running longer and faster.
You’ll read why running mantras work and how you can craft a running mantra that resonates with you.
There’s a good chance you’ll face a tough run in your training. But, you can make it bearable with one important strategy.
PICK A TRAINING PLAN OR HIRE A COACH
Will you choose a training plan? Or use a running coach?
Let’s dig into the pros and cons of each option.
Half marathon training plans are inexpensive. And, you’ll find many training plan options. For example, you might choose a plan that’s 8 weeks long or 12.
But, if you’ve missed a run (or 5), you’ve got to spend time adjusting your plan.
If you don’t want to make this type of time investment, then a running coach may be your best bet.
With a running coach, you’ll receive a running plan, tailored to your abilities and desired goal.
You’ll pay more for one-on-one guidance. But the feedback on the progress of your training can be invaluable.
THE ESSENTIAL ELEMENTS OF YOUR TRAINING PLAN
Whether you choose to use a half marathon training plan or a coach, your plan must have a few vital elements—running, rest, and recovery.
Your half marathon training plan must balance stress (that is, running) with rest.
Easy running. The bulk of your training plan that helps you build muscle and develop endurance.
If you have a walk/ run plan, then you might see some walking intervals.
For example, you might walk for 3 minutes and run for 3 minutes.
Long runs. The most specific half marathon run that furthers your endurance and boosts mental strength.
Speedwork. Strides, intervals, and tempo runs teach the body to use oxygen efficiently.
Recovery runs. Easy running, scheduled the day after a hard run, shakes out stiff muscles. This helps you adapt to running on tired legs.
Rest days. A day with no running to repair muscles and for a mental break.
Rest weeks. Every 3 to 4 weeks, look for a decrease in running volume by about 30%, to rest and prevent injury.
Resting is equally as important as running.
And if you’d like even more running recovery tips, then this post is a must-read: The best running recovery tips you need to know about.
Most importantly, your training plan must be flexible.
It’s got to work with the time you have, must account for your current running fitness, and must flex when things don’t go according to plan.
WHERE TO FIND A HALF MARATHON TRAINING PLAN FOR BEGINNERS
If you’re looking for resources to help guide your half marathon training, then these places are a great start.
Hansons Half-Marathon Method, Luke Humphrey, Keith Hanson, Kevin Hanson
Coaches Keith Hanson and Kevin Hanson, of the Hansons-Brooks team, share their running advice with half-marathoners of all levels.
If you’re new to the distance, you might like the Just Finish Program.
Hal Higdon’s Half Marathon Training, Hal Higdon
Hal Higdon helps runners reach their personal running goals.
In Hal Higdon’s Half Marathon Training, you might like one of these two half marathon training plans:
Novice 1 Half Marathon: This is a low mileage plan to follow if you can handle 4 miles running or walking in one workout.
Novice 2 Half Marathon: This has slightly higher mileage than Novice 1.
It’s designed for those who’ve been running for a few months or can run 6 miles or more in one workout.
If you want to bypass the book and dive right into the plan, you’ll find the Novice 1 plan here and the Novice 2 plan here.
Half Marathon, Jeff Galloway
Jeff Galloway pioneered the run-walk-run method to help runners prevent injury.
And with this Half Marathon book, you’ll find training plans that will help you train for your half marathon injury-free.
The Runner’s World Big Book of Marathon and Half-Marathon Training, Jennifer Van Allen, Bart Yasso, Amby Burfoot
This book guides you through everything you need to know about training for your first half-marathon.
You’ll find one beginner half-marathon plan that might be perfect for you if you run 15-20 miles a week.
TrainingPeaks, an app that helps you track your workouts, sells half marathon training plans that work around your schedule.
And if you don’t find a ready-made plan you love, TrainingPeaks can help you find a running coach to help you train for your half marathon.
RUNNING GEAR FOR HALF MARATHON TRAINING
Once you’ve settled on a half marathon training plan, you might want to stock up on running gear.
You’ll be running for much longer and your gear should not hold you back.
Need a few suggestions that’ll keep you comfortable throughout half marathon training? (You might also want to read these running in the rain tips, in case you face rain in training or on race day.)
Hydration: Carry your water and food with this women’s or men’s breathable hydration vest that wears like a glove—lightweight, no-bounce to help you stay comfortable on the run.
If you’re wondering how and when to eat on the run, here you’ll find everything you need to know about fueling on the go.
Anti-Chafe Cream: To stave off painful chafing, try this soothing, long-lasting anti-chafe cream.
It’s also available in convenient, travel-friendly small packets, so you’ll always be chafe-free.
Socks: Banish blisters with socks that wick away sweat and prevent friction, like these popular, silky smooth socks.
Running tops: Look for seamless running tops to prevent painful, uncomfortable friction.
For women, try the softest, most affordable tank. Or for men, an inexpensive yet effective sweat wicking running shirt.
SO YOU’VE DONE THE TRAINING AND IT’S HALF MARATHON TAPER TIME
You’ll pull back on your running volume—or taper—several days before your race. This helps muscles heal and gain strength before your half marathon.
While the taper is great for the body, it can mess with the mind.
Since you’ll be running less, you might wonder if you’re ready. And it’s tempting to do a run that’s not on your plan to prove yourself otherwise.
But before you change your taper plan, read this post.
You’ll learn:
- What to do during your half marathon taper
- What to expect during your half marathon taper week
- And, you’ll find a half marathon taper schedule to guide you through everything you need to know up until race day.
Read it now: Tapering before your half marathon? The top tips you need to know.
GET YOUR FIRST HALF MARATHON SHIRT TO CELEBRATE YOUR ACHIEVEMENT
Training for and finishing your first half marathon is a huge deal.
Want to celebrate your achievement? You might like these first half marathon shirts.
CONCLUSION
Running your first half marathon is a major accomplishment. And in this post, you’ve learned:
- How to build your running mental toughness
- How to pick a half marathon training plan (and where to find one)
- The essential elements of training for a half marathon
- The gear you’ll need for a half marathon
With these half marathon tips, you’re well on your way to checking that first half marathon off your list.
