This is a guest post from Thomas Watson of www.MarathonHandbook.com, sharing nine essential tips for running your first half marathon. He offers valuable training advice for runners of all levels.
So, you’ve decided to tackle a half marathon, and you’re excited. You’ve posted about your race entry on social media and laced up a new pair of running shoes. This is going to be an incredible experience.
While there are many articles on how to train for a half marathon, it’s important to understand what to expect on race day. Crossing the finish line can be one of the most fulfilling moments of your life, but the journey won’t be smooth. It’s likely to be challenging, filled with surprises, and a true test of your physical limits. Expect the unexpected.
To help you prepare, here are nine things no one tells you about running a half marathon.
Running gear goes beyond just a good pair of shoes. Quality, breathable clothing, race entry fees, and accessories like a smartwatch or water bottle can add up quickly. It’s easy to get tempted by various products, like energy gels or hydration packs. Whatever you choose, make sure to test it out on a long run before race day. That fancy running pack might start to chafe after an hour, and those tasty gels could upset your stomach. In short, avoid trying anything new on race day.
Don’t forget about that delicious post-race meal—budget for it! Building muscle strength and endurance is crucial, but training your mind is just as important. Your mind may want to give up long before your body does, so you’ll need to tap into your inner strength for those final pushes. Work on your mental toughness with longer training runs well before race day. Keep your long runs at a slow, comfortable pace; focus on endurance, not speed.
The start line of a half marathon is buzzing with adrenaline. After months of training and tapering, your body is ready to go. However, that excitement can lead to starting too fast, which is a common mistake for new half marathon runners. When the race begins, you might feel like you’re flying, but if you push too hard, you’ll eventually tire and struggle. Stick to your target pace from the start, or choose a comfortable pace to maintain throughout the 13.1 miles.
After all those miles, no one looks or feels their best. What helps? Changing out of your sweaty clothes into something fresh. Once you cool down, you’ll appreciate having something dry to wear.
Many things can happen over the course of 13.1 miles. Shoes may rub, your stomach might protest, and finding a bathroom could be tricky. What starts as fun can quickly become stressful. Remember, you made it happen—your own two feet carried you through. Even the challenges are something to be proud of; you chose to take on this challenge, and you’re doing it.
The finish line is a whirlwind of emotions. You’ll feel the thrill of victory, disbelief that you did it, relief that it’s over, and maybe even a bit of sadness that it’s finished. You might feel some pain, but also experience the euphoric runner’s high. It’s a powerful mix of feelings, and it’s okay to get a little emotional.
The night before the race, you might find it hard to sleep. You’ll likely be mentally preparing for everything you need for the next day while battling pre-race jitters. To ease your mind, lay out your clothes and gear the night before, so you can simply roll out of bed and get ready. Set two alarms to avoid second-guessing yourself. Keep your thoughts positive—you’ve got this!
Injuries can happen during the race, from sprained ankles to digestive issues. It’s common to experience stomach problems, so experts recommend wearing black shorts just in case. As you prepare, think through potential challenges and how to handle them. Weather can also change unexpectedly, so invest in the right gear and practice running in the rain. Water-resistant or moisture-wicking fabrics can make a big difference in your comfort.
Training for a half marathon can feel like a second job. After months of hard work, it can be tough when the race is over and there’s nothing left to train for. To avoid feeling lost, take a week to recover and then jump into a new training plan. Many find that signing up for another race is the best way to combat the post-race blues. The thrill of training and the joy of crossing the finish line can be addictive. Some runners credit marathon training with helping them break free from unhealthy habits.
With all the benefits, it’s no surprise that many people sign up for another race. A study of first-time runners in the London Marathon found that participants reduced their “vascular age” by about four years, indicating healthier hearts. Whether your half marathon is a one-time event or the start of a new journey, you’ll always remember your first. The next step might be to take on the full 26.2-mile marathon.
Check out our free collection of marathon training plans to find one that suits your level and goals. If you’re looking for a great way to stretch and recover after your run, a good yoga routine is essential. Avocadu’s Yoga Fat Loss Bible offers detailed instructions and beginner modifications, along with a six-week workout plan perfect for cross-training and improving strength and flexibility.
Happy training!
Thomas Watson is a marathon runner and author of three books on marathon running. He began running in university and developed a passion for long-distance running, eventually competing in ultramarathons worldwide. Now a UNESCA-certified running coach, he shares his expertise with runners of all levels on his blog, Marathon Handbook.
