8 Half Marathon Training Tips
Running has been something I have loved doing ever since I graduated from college. It is my way to escape from the world whether it's just a couple of miles or an eight-miler. However, it wasn't until after college that I decided I would make it a goal to run my first ever half marathon. The training for my first half went perfectly according to the plan I had set out. Long story short, race day ended up being super hot and to be completely honest, I didn't think I would ever run a half marathon again. BUT never say never. I am glad I gave it another go, because eight half marathons later, you could say I am slightly addicted 😜
I totally get that running is not for everyone, but if you are even slightly thinking about challenging yourself and running your first half marathon, I hope you find these tips useful. P.S. if you ever have any running related questions, I am always happy to chat.
*Disclaimer: I am by no means a running "expert" but I would say that I have learned at least what not to do when it comes to prepping for race day.*
Tip #1: Create a plan
If you do any of these tips, this is the one I recommend the most. Hence why it is first 😉Because "if you fail to plan, then you are planning to fail." Following an actual plan that you have researched and committed yourself to will remove the guesswork from your weekly workout routine. I have said it before but I'll say it again, there isn't ONE plan that fits all. Everyone is different and everyone likes different types of training plans. What works for me may or may not work for you and that is totally okay.
I have always really liked the Hal Higdon training plans in previous half training cycles, but it is always nice to just switch things up every now and then to keep your mind, body and muscles guessing. But if it isn't broke, don't fix it.
All in all, the best plan is a well-rounded plan, whether you are a recreational runner doing it as part of your weekly fitness routine or an elite marathoner hoping to optimize your overall performance. I like to plan out my fitness routine for the upcoming week every Sunday. It holds me accountable to that week's plan, and that way I won't be likely to skip it if I know the plan ahead of time.
Tip #2: Finding the right shoes
This tip is such a close second to creating a plan because without the right shoes, you could actually injure yourself running longer distances, and no one wants an injury before race day. I always like to recommend going to your local running store to get fitted correctly for your running shoes. Everyone is different and no shoe is created equal. For example, I lean more on the stability side when it comes to long distance running but for just my regular cross training days, I wear a more neutral shoe.
Again, I am not claiming to be an expert (there are actual running coaches for that), but I have ran eight half marathons and I can tell you that having a good pair of shoes makes a WORLD of a difference. If you happen to live in the Kansas City area, I can't recommend Garry Gribble's enough.
Tip #3: Fueling your body during training runs
Let's chat real quick about what you should or maybe shouldn't eat before your longer runs during training. One of the most common mistakes people make during training for their longer runs is not staying consistent with the food that you fuel your body with prior to and after your run. I typically go for my long run on Saturday mornings, and before I go I eat one piece of toast with light butter and Jelly. I also will have some straight up black coffee if I have time to sip on it.
Changing up your food prior to a long run can cause potential cramping and even nausea, trust me, I have learned the hard way one too many times. The main thing here is to stick with what keeps you fueled, with what works for YOU and what makes you feel YOUR best.
Tip #4: Believing you ARE a runner
First off, anyone can be a runner if they want to be. I don't care if that means you run two miles twice a week or have ran ten marathons. I know I sound annoyingly optimistic, but its the dang truth!
Our bodies are capable of so much more than we think and running a 5K, 10K and/or a half marathon are possible for anyone with the heart and desire to train for them.
When people say "I'm not built for running" or "I could never be a runner," I want to shake that nonsense right out of them. Unless you absolutely despise it (which is a-ok in my book) or if you can't because of health related reasons, then yes, you can quite literally be a runner and call yourself one.
I identify as a "runner" because I go out there and do it--but most importantly, I enjoy it. I could go on and on about this but the bottom line is if you want to be a runner, then freaking go for it. Stop doubting yourself. Do what works for you and stick with it. And remember, slow and steady always wins the race in the end.
Tip #5: Making rest days a priority
Allowing yourself to simply just rest or recover from a previous workout to make it to your next one can be difficult, or at least it is for me. My mind is so focused on working out all the time and teaching at the studio that I sometimes miss the signs when my body is telling me to slow down or literally STOP. This journey for me is a learning process and one I am trying to get better at...really in ALL aspects of my life, not just physically.
I think a lot of people, including myself, misunderstand the word "recovery" when it pertains to fitness. If we truly try to recover, then we are able to workout hard on our harder days because we allowed ourselves to workout less, or rest more, on our recovery days. In terms of running, lowering your mileage on easier days can be difficult mentally as higher mileage spells "higher fitness." I think we can blame our society for this way of thinking in terms of if you are not busy 24/7 or going 500 mph, you are failing or not "hustling" hard enough. That topic is a post for another time and place, so let's get back on track 😂
To try and keep tip #5 short and simple, a ton of our fitness gains can occur during those recovery days, so its critical to find a personal balance (one that works for YOU) between the volume and intensity of hard days and recovery of the easy days. However, there isn't just one answer that works for everyone. At the end of the day, failing to recover can set us up for injury and burnout. The fitness world in general is always pushing us to get better by telling us to workout MORE but in reality, cutting back on our recovery or rest days are actually the keys we need to get stronger, faster and healthier in the end.
Tip #6: Hydrate, hydrate, hydrate!
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This tip isn't going to come as a shocker to most of you but it is still an important one! Drinking enough water is vital to keeping your body performing at its peak. So below I have put together some tips and tricks to stay hydrated throughout the day, on your longer runs and most importantly, on race day!
The golden rule: drink half of your body weight in ounces each day. This is something I have always tried to abide by. Obviously everyone's bodies and needs are different, so if you do something else, great! I think the key is to make sure we are staying hydrated throughout the entire day and not at the last hour when we realize we are dehydrated AF.
Drink throughout the entire day. Again, probably an obvious one but try to have water near you at all times. I carry around my 40 oz. Hydroflask with me throughout the day and with me to all my workouts. It is a BEAST of a water bottle but 1.5 of these babies and I am pretty much set for the day.
Before your workout. Try to drink some water prior to heading out the door. In the two hours before your workout, try to drink 16 to 20 oz of water or sports drink. Note: if you train with JUST water, be sure to grab just water on your water stops during race day. I have made the mistake of having too much gatorade and got sick. Overall key theme: race how you train 👌🏻
During your run. If you are like me, you sweat A LOT when you workout. However, if you are a normal human, you likely still sweat lol. It is important, especially on your longer runs, that you are rehydrating your body not only before but during your run as well.
After your run. As soon as you are done running, it is always a good rule of thumb to drink a couple glasses of water within 15 minutes of your run. When running, you can shed up to 1/2 a liter of fluid for each hour of running.
Overall, just be smart. You know your body best. Make sure it's hydrated!
Tip #7: Staying on track with training when traveling
Make a plan before you leave! For example, if I know I have to do a long run during a vacation or trip, I will try to plan ahead and get my long run done earlier in the week before I am gone. Making a plan ahead of your trip will allow you to hold yourself accountable.
Find activities wherever you are going to substitute for your cross training days (i.e. hiking, walking, swimming, etc.)
Remember, it's still vacation and should be fun! If you need to cut back on a couple of your runs, it isn't going to make or break your training. Just start where you left off when you get back home and try not to stress about it.
Last but certainly not least, make your travel days, your rest days. Travel days are long enough as is, no need to add working out on top of it if you don't have to!
Tip #8: CELEBRATE ✨
One of my favorite tips and most important IMO...CELEBRATE! Freaking celebrate all the amazing hard work you are putting in to accomplish this goal. I am a firm believer that you should celebrate the small wins just as much as the big wins.
Have a running related question? Feel free to drop them in the comments below or shoot me an email. I am always happy to answer any of your questions! Stay uniquely you, y'all 😘
with love,
~Katie