Are you thinking about running your first half marathon? Congratulations! A new race distance is an exciting milestone in every runner's journey, and the first half marathon is a big one.
13.1 miles is no small feat, and you'll want to go into the experience feeling as prepared as possible. Here's everything you need to know to prepare for your first race and make race day a great one!
How to Choose Your First Half Marathon
Do you already have a specific race in mind? Maybe there's a half marathon you've always dreamed of running. Or maybe this is the next logical step in your running journey and you're ready to challenge yourself. In that case, you'll want to find the perfect race to make your half-marathon debut.
What should you look for when choosing a half marathon? Consider some of the following factors:
Location: Do you want a race close to home, or are you looking for a destination race that doubles as a "race-cation"? If you're planning to travel, try to arrive a few days before the race so you aren't tired from the trip.
Course: You don't need to choose a completely flat course for your first race, but look at the course map and decide what you're comfortable with. Many runners choose to stay away from significant elevation gains for their first race of a new distance.
Time of Year: You should start training anywhere from 12-16 weeks before race day. Count backward and see when you need to start training. Consider the weather conditions during your training period, and make sure you can dedicate time to training.
Registration Requirements: Double-check all the registration requirements to make sure you're eligible. Most half marathons don't have qualifying times, but they may have other requirements such as in-person packet pickups.
Time Limits: Many half marathons don't have a time limit, but some may start taking down the course and removing support stations after a certain time, which could impact your ability to finish with the full race experience.
Entertainment: Race day should be FUN! Look for races that incorporate fun elements into the course. For example, the Rock n' Roll Running Series is known for its awesome on-course concerts. The Wander Project races are known for their breathtaking views. And big races like the NYC Half Marathon or Big Sur Half Marathon (which you can run with Team Still I Run!) are known to have lively, cheerful crowds.
Choosing a Half Marathon Training Plan
Aside from choosing your race, finding the right training plan will be the most important decision you make. There are endless training plans out there, and they're all different. You'll want to find something that works well for you. Look at the number of run days (most will be 3 or 4 days per week) and whether the plan calls for any cross-training.
Keep in mind, you can adjust most training plans to fit your schedule. If the plan calls for a rest day on Saturday and a long run on Sunday but that doesn't work for you, you can move things around as needed. Just make sure you're getting all your weekly mileage in.
Here are a few resources for finding the perfect training plan:
Incorporating Strength Training
Speaking of cross-training—do you have to cross-train to run a half marathon? No, you don't have to, but it's a good idea. Incorporating strength exercises into your training plan can help prevent injuries, and most runners find that their performance improves, too.
So, what type of strength training should runners do?
Here are some of our favorite cross-training activities for your cross-training days:
Weight Training
Cycling
Swimming
Yoga
Walking
Roller Blading
A Note on Nutrition
As your weekly mileage increases, you may find yourself feeling hungrier than usual. You'll want to make sure you're getting a good balance of macronutrients—carbohydrates, protein, and healthy fats.
Carbohydrates
Carbohydrates fuel your runs, providing an energy source for those long runs. Carbs are broken down into glucose, which will fuel your muscles during your run. Try to eat a meal with plenty of carbohydrates one to two hours before your run. Oatmeal, a banana, or a whole-grain bagel are great options.
Protein
Protein is key to recovery and helps repair the small tears that develop in your muscles during intense exercise. You can spread your protein intake throughout the day to aid in consistent muscle repair. You'll want to add plenty of lean meats, eggs, dairy, beans, and nuts to your grocery list!
Healthy Fats
A balanced diet includes healthy fats from food sources like avocados, nuts, and seeds. You need these healthy fats for sustained energy. Plus, they support joint health and can reduce inflammation.
Hydration
Hydrate. Hydrate. Hydrate. This is where your emotional support water bottle will become more important than ever. Make sure you're drinking plenty of water, even on your rest days. Dehydration can lead to a number of problems, including fatigue, cramps, and decreased performance. While water should be your main source of hydration, you can also incorporate a sports drink here and there to replace lost electrolytes. Just be cautious of added sugar in sports drinks.
Race Day Tips
Race day is when all your half-marathon training pays off! Here are some of our top tips for getting you across that finish line:
Lay your clothes and gear out the night before the race so you know you aren't forgetting anything.
Wake up early and give yourself plenty of time to get ready on the morning of the race. No one likes feeling rushed!
Don't eat any new foods for breakfast on race day. Stick to foods you know your stomach can handle.
Similarly, don't wear anything new on race day. Make sure you've tested all your clothing and gear during a training run.
Don't start out too fast! It can be easy to get caught up in the excitement of the start line, but remember you have 13.1 miles to run—you don't want to expend all your energy in the first few miles.
Break the race into smaller segments to help with your mental stamina. Focus on completing the mile you're in rather than thinking about how far you have to go.
How to Estimate Your Half Marathon Finish Time
Many runners choose not to set a goal pace for their first half marathon and focus on just getting across the finish line. Other runners, though, may feel more comfortable if they have an estimate of their finish time.
How do you estimate your half marathon finish time? You can use a race time calculator like this one from Strava to calculate your finish time based on your expected pace, which should be about one minute faster than your long run training pace.
You can also use a previous race time to help estimate your finish time. For example, if you've recently run a 10K, double that time and add another 10 minutes to get a good estimate of your half marathon time.
Running For Charity
Running for charity is a great way to combine your love for running with a commitment to making a positive impact for a cause you care about. Many runners choose charities that have a personal significance, such as causes related to health issues that have affected them or their loved ones. Every dollar you raise goes towards supporting the charity’s mission, whether it’s funding research, supporting services, or raising awareness.
Plus, it adds a sense of camaraderie and community to your run. Many charities include training plans, group meetups, shake-out runs, and cool swag so you can represent your charity on race day. Runners who choose to run with Team Still I Run receive all these perks and more, while raising funds and awareness to help defeat the stigma around mental health issues.
Post Finish Line: What's Next?
Now that you've run your first half marathon, what's next? The very first thing on your to-do list should be to celebrate your incredible achievement! Whether it's a post-race donut, cracking a cold beverage, or celebrating with friends, find a small way to reward yourself for your hard work.
Then, focus on recovery. Immediately after the race, make sure to hydrate, do some light stretching, and eat a healthy, protein-rich meal. Take a few days or a week off after the race to allow your body time to fully recover. If the thought of not exercising for a week makes you feel restless, try to stick to low-impact exercises like yoga or swimming while your muscles recover.
Running a half marathon is an incredibly rewarding experience, and if you're like most runners, you'll be planning your next race before you know it!
