So, you've decided to sign up for your first half marathon. We've no doubt that you're currently filled with a mixture of both nerves and excitement... but there is no need to fear! With our advice you'll be fully prepared for your first half marathon.
But first let's be honest here. Undertaking a half marathon is no easy feat. They have grown in popularity over the last few years but they certainly aren't for the faint hearted. Although they have a lower injury risk and require less of a time commitment than a full marathon, they are still a sizeable challenge. Preparation is key, so we are here to make sure that you have a safe and enjoyable run! We're going to provide you with nutrition advice, training gear recommendations and race day tips to get you in the right head space.
If you follow this advice alongside your half marathon training plan, you will be more than ready to conquer your first half marathon run.
Half Marathon: What to Expect
If you're asking the question "how to prepare for a half marathon" then it's important you firstly know what you're getting yourself in for.
Half Marathon Distance: 21.1km or 13.1 miles
A half marathon distance is 21.1km or 13.1 miles in length which, as the name suggests, is exactly half the distance of a full marathon. The average finishing time for a half marathon in the UK is 2:02:43 (two hours, two minutes, forty three seconds). The average half marathon time for men is 1:55:26 and for women the average half marathon finish time is 2:11:57.
Now seeing those numbers will either fill you will excitement or dread. But take a step back and take a deep breath. If you are a new runner or you put yourself in the 'beginner runner', category then we would argue that the finishing time is irrelevant. The best thing about being a non-professional runner is that the only person you are competing against is yourself. Focus on building up your running tolerance and please try not to compare yourself to these 'average' running times. Put your head down and let's focus on your own journey here.
How to Prepare For a Half Marathon
Half Marathon Training Plan
Your first stop should be obtaining a half marathon training plan. There's a popular saying that goes: fail to prepare, prepare to fail. I know I know. We hate cheesy fitness slogans as much as the next person, but when it comes to running... this one really is spot on.
You need to assess your current fitness levels, how much time you can commit to your half marathon training and then find a plan that best suits your needs. If you want a personalised touch, we can create you a personalised running plan (click here to get in touch). If you are feeling brave, you can create your own half marathon training plan, but our advice is: don't bother.
A well structured training plan will build up your running tolerance and get your body used to the demands of race day. If you don't have the training programme expertise we would recommend getting a plan from someone who knows what they're doing with programming. There are many simplistic plans online that will help guide you towards your desired finish time that should gently ease you in and give you the structure that you need. If this is your first run, our biggest takeaway here is: don't be too eager. Set a realistic goal of what is sustainable. This will allow you to enjoy the training process as much as possible.
Rest & Recovery
One factor that often gets overlooked when people are figuring out how to train for a half marathon is: rest. We appreciate that you want to do well and you want to be as prepared as can be, but if you don't prioritise rest and recovery throughout your training cycle then you are setting yourself up for failure.
If you neglect rest then your training runs will not be as effective and you run the risk (excuse the pun) of picking up an injury. Nothing dims the excitement of race day more than an injury that means you have to pull out.
Half marathon recovery is key, so our recommendation would be to factor in at least one (but preferably two) full rest days each week to let your body recover well.
Nutrition & Hydration
When figuring out how to prepare for a half marathon, one of the trickier areas to navigate can be half marathon nutrition. You might be running three or five times per week, but ensuring that you are fuelling your body for exercise and recover can feel like a full time job. Let us start with food.
One of the biggest mistakes we see with nutrition for a half marathon is under-eating. If you are not providing your body with the energy that it requires to meet the demands of your half marathon training schedule then you'll soon run into problems (you'll find some high calorie smoothie recipes here for some inspiration). Running is very energy demanding, so ensuring that your meals are more energy dense than usual is key. Carbohydrates are our bodies main source of energy so you want to make sure that they feature heavily in your meals. We want to ensure our carbohydrate energy stores are topped up before we run, then we want to prioritise refilling them once we finish our runs too. Carbohydrate containing foods include things like pasta, rice, potatoes, fruit etc.
Half marathon race day nutrition
Pre-run - Opt for a carbohydrate heavy meal (lower in fibre) 2-3 hours before the race begins.
During your run - Energy gels or energy bars will help to keep your energy levels topped up throughout your run. We tend to opt for energy gels every 20-30 mins once the race begins.
Post-run
Top tip:
practice with all foods, drinks and supplements you plan to use on race day prior to the event. Your stomach needs time to adjust to fuelling, so don't give it any surprises on the day!
Now let's chat hydration tips for runners. Getting your hydration right can be the difference between a smooth enjoyable run and cramping up needing to stop. When we perform long endurance style exercise, our sweat rate increases and we run the risk of becoming dehydrated and our performance being impacted. When establishing how to train for a half marathon there are two ways we can monitor that our hydration levels are where they ought to be:
Thirst level. If you are feeling thirsty then it is often a sign that you are already dehydrated. We would recommend keeping a water bottle with you at all times and sipping water regularly throughout the day.
Check the colour of your urine. Not the most glamorous of tasks but this can be a great barometer of hydration. Your urine should be running close to clear, almost straw-like in colour.
Following each run, ensure that you are topping up the fluids that you have lost through your sweat. An easy way to check this is to weigh yourself before and after every run. Every kilogram lost through sweat is the equivalent of 1 litre of water. Prioritise consuming this shortly after your run.
Following longer runs, especially if you are a heavy sweater, we would also consider introducing an electrolyte supplement into your water too. When we sweat we lose vital minerals and these need to be reintroduced. A basic electrolyte supplement will help you to do this.
If you are considering monitoring your food and water intake to optimise your refuelling, check out our post here exploring the best apps for tracking food intake.
Essential Gear for Half Marathon Training
Many of the gadgets we see being sold to runners aren't entirely necessary, but there are a few bits of essential gear that you will want to consider when planning how to prepare for a half marathon.
A good pair of running shoes are a must for half marathon gear! Not only will your running technique be more efficient, but a well fitting pair of running shoes will also reduce the risk of injury. A half marathon distance isn't like going for an easy 5km park run. You will be pounding the pavement for some time so comfort needs to be your priority.
A smartwatch that has GPS capabilities will allow you to closely monitor your running times, which will prevent you from setting off too quickly too. Luckily most smartphones will have the ability to do this, however, having that monitor on your wrist for easy viewing can make things a bit easier.
Wet weather running gear is the final item on our short checklist. Getting out the door when it's raining can take a bit of work, but we must admit that we love running in the rain. It is cooling and always feels a bit more dramatic too! Wet weather gear can make those wet and cold runs much more enjoyable. A good waterproof running jacket should be in your wardrobe ready to go when it's needed.
What to do on Half Marathon Race Day
You've completed your training plan and the big day is here. If we could only give one piece of advice it would be this: Don't Do Anything New.
Race day is not the day to try a new breakfast food, introduce a new warm up routine or try a new running pace. Keep things as close to "normal" as possible.
The same breakfast you've used before your training runs.
The same drinks and supplements you've used on your training runs.
The same running gear you've used on your training runs.
Keep everything the same! I think we got our point across here, right?
Make sure you have a carbohydrate heavy meal the night before, make sure all your running gear is in good shape, lay out your clothing and pack your bag the night before and try and get a great night sleep. Focusing on the basics and controlling the variables that we can control will help to settle the nerves a little.
But now that race day is here there is one important thing to remember: enjoy it! You've trained hard and today is the day you get to enjoy the fruits of your labour. Keep your head up, take in the surroundings and remember to appreciate your body for all it has allowed you to achieve.
How to Prepare for a Half Marathon:
Quick Summary
With a solid plan, adequate rest, a sensible approach to nutrition and the right training gear, you give yourself the best chance of an enjoyable half marathon.
If you've read through this post and feel like you are ready to prepare yourself for a half marathon, then we are rooting for you to succeed. A half marathon is a really enjoyable distance to run and, if you do things right, you really won't regret signing up!
If you are wondering how to prepare for a half marathon and you would like our help, click here to check out our online personal training options or head here to find out more about us.
Best half marathons for beginners
As you start to plan your first half marathon, you might be wondering which half marathon is best for beginners. Here are some of the best beginner-friendly half marathons in the UK and the US, known for their great atmospheres, interesting routes and great organisation. What more do you want from your first race?
The Great North Run (Newcastle, UK)
The Great North Run is the world's largest half marathon, making it a must-do for beginners and seasoned runners. The route takes you from Newcastle to South Shields, with incredible crowd support along the way. The atmosphere is electric, and the sheer number of participants means you'll never feel alone on the course.
Date: September 8, 2024
Sign-up: Great North Run
The Big Half (London, UK)
This one is organised by the team behind the London Marathon. The Big Half offers a fast, flat course that traces parts of the iconic London Marathon route. It's touted as a well-organised event that’s ideal for beginners looking for their first half marathon.
Date: September 1, 2024
Sign-up: The Big Half
Edinburgh Half Marathon (Edinburgh, UK)
This half marathon is known for its flat, fast course, making it perfect for your first half. The route takes you through the heart of Edinburgh, including a run past the beautiful Edinburgh Castle. It's also one of the most popular races in the UK with a great mixture of city and coastal running.
Date: May 25, 2025
Sign-up: Edinburgh Half Marathon
Walt Disney World Half Marathon (Orlando, Florida)
One of the most magical races in the U.S., the Walt Disney World Half Marathon takes you through the Disney theme parks, complete with character meet-and-greets along the course. It's perfect for beginners who want a fun, non-intimidating environment. Perfect for first timers!
Date: January 8-12, 2025
Sign-up: Walt Disney World Half Marathon
Rock ‘n’ Roll Las Vegas Half Marathon (Las Vegas)
Known for its night-time start, this unique half marathon lets you run down the famous Las Vegas Strip, which is closed to traffic for the event. The course is flat and fast, and the atmosphere is more of a party than a race, with live music and entertainment all along the route.
Date: February 22-23, 2025
Brooklyn Half Marathon (New York)
This popular race takes runners through the vibrant streets of Brooklyn, starting near the Brooklyn Museum and finishing at Coney Island. The course is relatively flat, and the race offers plenty of crowd support, making it a great option for first-time half marathoners.
Date: May 18, 2024
Sign-up: Brooklyn Half Marathon
These races not only provide a fantastic running experience but also the opportunity to explore some of the most iconic locations in the UK and U.S. Whether you're looking for fun, excitement, or a little bit of both, these half marathons are excellent choices for your debut race.
We hope you enjoyed our 'How to prepare for a half marathon' article. If you would like some more free resources to help with your fitness goals, click here to check them out. If you want to find out more about online personal training, or you want to see how we have supported other people achieve their fitness goals, head to our testimonials page to have a look!
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