How to Train For a Half Marathon
It’s a new year and for many, that means new fitness goals. And for both seasoned and beginner runners alike, completing a half marathon is a great goal to shoot for. With the proper planning and preparation, running 13.1 miles is achievable for anyone.
I used to run a lot of races, 5ks, 10ks, countless half marathons, and even 4 full marathons. The half marathon is my favorite distance though. I love that it’s a shorter yet challenging distance and I always felt like I could pace myself better during the half marathon than a full marathon. Running looks a lot different right now, I’m not running races (although, I do want to get back at it soon) but you can always catch me on the treadmill or outside when it’s nice out going for a quick run.
I know the sweat, blood (blisters anyone?!), and tears it takes to train for a half marathon and I wanted to provide the best advice for you if that’s a goal that you’ve set for yourself.
So, we invited Dr. Holly Smith, an avid runner, and triathlete to provide some of her tips for half marathon training.
To help you get started on your half marathon training, here’s exactly what you need to accomplish your first half marathon.
Enter Dr. Holly Smith.
Half Marathon Preparation
Before you begin your half marathon training, take the appropriate steps to ensure you get the most out of your run sessions while also avoiding injury.
First, it’s important to figure out how long to train for your half marathon. This should be based on your current fitness level so that you are the most prepared to run 13.1 miles. If you’re brand new to running you will need more time to train compared to someone who has already completed some shorter road races.
If you’re planning on going from the couch straight to a half marathon, you should give yourself somewhere between four to six months to train. During this time it’s a good idea to plan on running at least one 5K and 10K during your training months.
If you’ve already done some road racing you may only need 8-12 weeks of training.
Once you have determined how much time you need to train for your half marathon, sign up for your race!
This will keep you accountable to your goal of running your first half marathon. It’s easier to get lax on your training if you don’t have a clear target. However, if you have already put the money down, you’re more likely to stay committed to your half marathon training plan.
Running Gear for a Half Marathon
The great thing about running is that minimal equipment is needed! However, it is important to invest in a quality pair of running shoes. Running in the wrong shoes can lead to injuries that will derail your training.
I highly recommend seeking out the advice of those at a specialty running store. Employees at these stores are trained to look at your feet and gait to put you into the best shoes that are specific to your running style.
Along with the right shoes, it is important to have clothes that you are comfortable wearing on long runs. The wrong material can lead to rubbing and chafing that can make a half marathon miserable. And if you have socks that cause blisters this can also cause you to cut your runs short.
You will want to test out all of your running gear prior to race day. Experiment with different gear to determine your own personal preference.
Training Plans for a Half Marathon
If you are new to running or have only run short distances, you will want to start by slowly building up your mileage. Trying to increase your running distances too quickly can lead to overuse injuries. So at first, try to run at least three times weekly. You can start with just a mile or two at a time, and then over the course of 3-4 weeks build up to a long run of 5-6 miles.
For beginner runners, you can start with 10-12 miles a week, and gradually build up to 25-30 miles over the course of several weeks. If you have been running consistently already, you may already be starting at 25-30 miles a week and can build up to 35-40 weekly miles during your half marathon training plan. Do not increase mileage too quickly though as this can lead to overuse injuries.
As your training progresses, you will want to mix in easy runs and long runs. Towards the end of your training, your long runs will approach the length of your race. But don’t worry if you don’t finish 13.1 miles prior to race day. If you can get to at least a 10-mile run you will be well prepared to finish the full distance on race day.
You will also want to add some other challenging workouts to your training program. This will include speed work with interval runs and hill training. This will ensure that you are training your slow and fast-twitch muscles so that you will be at your highest level of fitness come race day. Plus, hill workouts are essential if your race has any elevation gain.
If you’re looking for some specific training plans, there are some examples for both beginner, intermediate, and advanced runners that can be found here. This will help you figure out how to train for a half marathon, and how long to train for a half marathon.
Rest Days While Training for a Half Marathon
Rest days are essential to include when training for a half marathon. These are the days that your body will have a chance to recover and repair so that you can come back stronger for your next training session. Rest days are just as important as your hardest running days. Without rest days you will increase your risk for injury.
Plus, if your muscles are too fatigued to push yourself on your hard training days you will not be able to progress in your training.
Cross-Training
While running is going to take up the bulk of your half marathon training, it’s also important to incorporate some core and strength training as well.
Core strength is essential for maintaining proper running posture and decreasing your risk of injury. While many think of the core as simple the abdominal muscles, the core includes all of the stabilizer muscles from the shoulders to your hips. Adding plank variations, glute bridges, and superman exercises will help strengthen your abs, glutes, and lower back muscles to help improve your running form, increase your performance, and lower your injury risk when training for a half marathon.
Strength training using either free weights, machines, or your own body weight is also a great way to increase running power and stay injury-free. Lunges, deadlifts, and squats are excellent lower body exercises to add into your weekly half marathon training plan.
Proper Nutrition for Your Half Marathon Training
Focus on proper nutrition throughout your half marathon training months to get the most out of your workout sessions. In addition, you will need to focus on what you will use as nutrition during your race as well. This can be fine-tuned during your training sessions so that you aren’t finding yourself with an upset stomach midway through your half marathon.
About 1.5-2 hours prior to workouts, you want to make sure that you have a good carbohydrate source. This is especially important for your longer runs. Within 30-45 minutes after your longer half marathon training workouts, you should consume a combination of protein and carbohydrates to refuel your muscles and help your body recover prior to your next run.
For shorter runs that last less than an hour you really don’t need to eat anything with high amounts of sugar. Water or light electrolyte drinks are sufficient. For runs that are longer than an hour, carbohydrate drinks and gels can be used to fuel your workout.
Maintain Hydration
Along with nutrition, proper hydration is essential in training for a half marathon. This becomes even more important in the warm summer months and in very humid conditions that cause you to sweat more.
Prior to a run, you should drink about eight ounces of water or an electrolyte sports drink. Every 20 minutes, aim to consume another 4-6 ounces of fluid. This is just a general rule of thumb and will depend on your specific needs. As mentioned above, for runs less than an hour, water is usually fine. However, for runs lasting more than an hour or if running in high temperatures, an electrolyte drink is a better choice to also replenish sodium.
The Half Marathon Training Taper Period
About two weeks before your half marathon, you will need to start decreasing your weekly mileage to help your body recover and prepare for your big race day.
While you want to decrease the volume of your training, the intensity of your workout sessions should still be maintained. This will allow your body to feel rested, but still fast, come race day. Tapering is essential to running your best half marathon and will have you running at your peak performance.
Race Day!
After all of the hard weeks of training for a half marathon, you will finally arrive on race day!
Your adrenaline will be high, but try not to go out too fast. You will need to pace yourself throughout the race so that you are able to finish strong.
And even though you may be nervous about running a half marathon, remember to enjoy the experience! This is where all of your hard work, training, and preparation have come together. Running a half marathon is a huge accomplishment and you deserve to enjoy this day!
After crossing the finish line and celebrating with your friends and family, be sure to take time to recover from your long weeks of training. One of the best things about running a half marathon is that it doesn’t take as long to recover as a full marathon. You may only need a few days to a week off. But listen to your body, and when you are ready you can get back into some short runs and cross-training.
If you’re like most runners, you may be ready to ramp right back into training for another half marathon!
Kara’s Favorite Running Gear
There is so much to choose from when looking at different running gear so I’m sharing my favorites from what I used when training and during races!
Brooks Ravenna Running Shoes (These have been my constant for the past 10+ years!)
Handheld Hydration Water Bottle
Honey Stingers Organic Energy Chews
Anyone Can Run a Half Marathon
While it may seem like a daunting task at first, anyone can train for a half marathon with the right plan. By using the tips above you can start your own half marathon training program and soon be toeing the line of your next race!
About the author:
Dr. Holly Smith is a board certified physician in both internal medicine and nephrology in Columbia, South Carolina. After receiving a bachelor's degree in dietetics she graduated with honors from Michigan State University College Of Osteopathic Medicine in 2011.
