13.1 Tips for Your First Half Marathon

Regardless of whether you are a new runner or someone who has been running most of your life, your first half marathon can seem like a daunting task. You may be nervous about the distance, the crowd, or your training, but following these easy tips can help those 13.1 miles feel a lot more manageable.

For those who are fit and spontaneous, it may be possible to wing your first half-marathon, however the best way to set yourself up for success is to stick to a training plan. Specific plans will help you gradually increase distance over time, know when to take rest days, and be as ready as possible for the upcoming race.

Don't be discouraged if you miss a day, but you should try not to skip your long days. You'll also want to taper the week before the race to make sure your legs are feeling fresh and ready for the effort ahead.

Most half marathon events have detailed websites with a lot of useful information available. Take some time to go through the information to familiarise yourself as much as possible with how the day will go. Plan your logistics well ahead of time. Look at the course map. Read the course description, and prepare for any hills or harder portions of the course so they don't surprise you mid-race. Familiarising yourself with the location of aid stations and bathrooms can also help with a stress-free race.

Your race should not be the first time you wear your new running shoes or clothing, or the first time you try a nutrition or hydration strategy. Training is not just time to log kilometres, but also an opportunity to test out your race-day options. Use your long runs to dial in your pre-run routine, nutrition, gear, and hydration.

Proper footwear can make or break your running experience. It is important to wear quality running shoes that fit well and provide adequate protection over many miles. Steer clear of old or worn out shoes, but as we said before, you'll want to test your shoes before a race and get in at least one long training run with them prior to the half marathon.

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One of the benefits of running is that you don't need much gear to do it successfully. However, using running-specific socks, shorts, and tops can make a significant difference in your comfort over the course of the race. Something as simple as a good pair of socks can prevent blisters and keep your feet happy over the course of the half marathon. On the other hand, a cotton shirt or shorts could cause uncomfortable chafing in just a few minutes.

You may also want to consider a running belt to hold your nutrition, phone, or other necessities.

On those early race-day mornings, it can be easy to forget something important in your rush to the starting line. Laying out everything you will need the night before (including putting your race number on your clothes) can help reduce stress and guarantee that you don't waste valuable time trying to find your sunglasses at 5 a.m. on race day. If you're travelling, it can also be helpful to keep your entire kit together in one area when you pack.

Read More About What You Should Consider the Day Before Your Race

These things can be hard to control, but no one wants to waste minutes of their race waiting for the bathroom a few kilometres in. If possible, you should try to plan your bathroom breaks the day of the race. Eat early enough on the morning of your race to schedule a pit stop before the race begins.

It's very easy to start out too fast during your first half marathon. You will be surrounded by A LOT of people, and it can be easy to get swept up in the excitement and end up running too quickly without even noticing. It is better to start conservatively and stick to your target pace. It will probably feel slow to you, but that's fine! If you're still feeling good halfway through, you can pick up the pace for the remainder of the race.

Food is energy, and it is critical to fuel yourself properly before, during, and after the race. It can also be helpful to find out what nutrition is going to be available on the course and how your body reacts to it. If it doesn't work for you, pack your own nutrition that you have tested beforehand and know works.

Staying hydrated is important, but many runners drink too much water in preparation for a race and put themselves at risk of overhydration. It's more useful to pay attention to your thirst level, and drink water and electrolytes based on the conditions (Is it hot? Are you sweating a lot?). Regardless, it is best to avoid alcohol and too much caffeine in the lead up to a race and to drink at the aid stations to quench your thirst.

A half marathon can seem like a long way to run, but having a running partner or making friends around you during a race can help the time fly by. Having other runners nearby to encourage you will keep your spirits high and keep you going when the race starts to get tough.

There will come a point in your race where you will start to struggle, and for many, this is around mile 10. This is when it is helpful to have strategies to distract yourself from how difficult the run is. These strategies may include singing, listening to music or podcasts, or even doing mental maths to help the time pass by more easily.

During the half, you will likely experience some high and low points. Know that the low points will pass, and just do your best to keep putting one foot in front of the other. If you are struggling and need to slow down for a bit, that's okay. If you need to walk for a while, that's okay too. Just keep moving forward!

The most important factor to remember during your first half-marathon is to have fun. This is your race, and regardless of your results, you can be proud of yourself for getting to the starting line.