How to prepare for a half marathon? – valuable tips 

Do you want to run a half marathon? If so, you need to know that it is not such an easy task. To be able to take part in it you need to prepare well for such an event. It is not enough just to run. You will have many challenges on your way. 

In this article, I will tell you how to prepare for a half marathon. With these helpful tips, you will be able to stand at the starting line!

What is a half marathon?

A half marathon is, as the name suggests… half the distance of a marathon. It is a run of exactly 21.0975 kilometers, it miles it is 13.

Preparing for a half marathon – how much time? 

If you are a beginner runner, then probably the distance of 13 miles may cause you a slight shudder. You are certainly not yet used to such a long-running. This distance can be covered by running continuously for 2h. For an experienced runner, this will not be a big challenge, but for a person who is starting, it can sometimes be a battle with himself. 

Therefore, if you want to prepare well for a half marathon then you need to start preparing about 3 months in advance. Keep in mind that this is only an approximate number and it can take a shorter or longer period of time. It all depends on what condition you have, what you eat, and how often you train.

When preparations for a half marathon take longer?

As I just mentioned it is an individual issue for each runner, but some factors certainly prolong the preparation time. 

• inadequate diet, 
• little sleep – the body does not have time for recovery and rest,
• irregular training – “Once I will go to training, and another time I won’t because: I don’t want to/ the weather is bad/ I don’t have the strength/ I have other obligations.” You choose. 

If you neglect your preparation for the half marathon in this way, then don’t think that you will start in a half marathon after 3 months of preparation. Although…you can start, will you be able to run to the finish line? You can’t be sure of that. 

When does it take less time to prepare for a half marathon?

Of course, if you meet all those sub-points I wrote about above: sufficient sleep length, good diet, and regular training. What’s more, you will certainly be able to run in a half-marathon faster if you are already in good shape at the start. 

However, remember not to overtire your body – not everyone is predisposed to prepare in 3 months for a half marathon. It all depends on your body and health. Don’t do anything by force, if you don’t run a half marathon this year, remember that there is still next year! 🙂 

How to prepare for a half marathon – tips

Start with shorter-distance competitions 

The best way to prepare for a 13 miles run is to participate in shorter distance competitions: 3, 6, and 9 miles. Not only will you check how you’re doing (in terms of fitness), but you’ll also see how you run when there are a lot of people around you. Such competitions will prepare you not only physically, but also mentally for the half marathon. 

Set a goal for yourself 

It’s always easier to run when you have a specific goal set.

“Hello!? After all, my goal is a half marathon!”

Yes, but think of a smaller aim that will motivate you to get to your main goal. 

Measure your time 

When you’re running it’s a good idea to have a stopwatch with you. This will allow you to see how long it took you to cover, for example, 1 mile. This will also allow you to watch your progress. Did the time get shorter? Or did it get longer? 

Go to the doctor 

Before you even start running you should go to a doctor to get you checked out. They will tell you if your health allows you to run a half marathon. It’s best to rule out all contraindications, and only then sign up for the run. Take care of your health first, and then think about your goal of running a half marathon. 

Prepare a proper outfit and running shoes 

Comfortable clothes are a must-have! They should not be too small or get stuck in different places. By doing so, you will not focus on the run but on…uncomfortable outfits. 

Remember also about shoes. Above all, they must be comfortable and suitable for the ground.  

Good BMI 

If you are slightly overweight, lose the pounds first. That 13 miles of running can be deadly for your knees and joints. Therefore, wait and sign up for a half marathon once your weight is normal. Good BMI = 18,5 – 25. 

Proper diet 

Just because it’s the last point doesn’t mean it’s the least important. No, it is one of the most important points. Without a proper diet, you won’t get anything done. Not only will your weight stagnate, but you won’t have the energy to train. Take care to supply your body with the right amount of carbohydrates, protein, vitamins, and minerals. 

Preparing for a half marathon – consult a coach 

Preparing for a half marathon is quite a challenge for some. Many runners don’t know what to do, how to train, or how many times a week. This is where a trainer comes to the rescue! 

“But isn’t that throwing money down the drain? What can he help?”

A lot. The trainer will know how to set up your workouts, by how much to increase the running distance once you are making progress. What’s more, he’ll also determine your physical condition and show you at what pace you’ll reach the point where you’re ready for a half-marathon. 

By how much to increase the running distance during training? 

If you don’t want to use the help of professionals and want to prepare for a half-marathon by yourself, it’s a good idea to know how much to increase the distance during training.

If you are already comfortable running 3 miles, then add about 0,310 mile to each workout every training session. This way you will slowly improve your fitness. 

How many times a week should you run? 

If you are just starting then training every two days will be optimal. On the other hand, if you are an experienced runner, then daily training will not be something terrible for you. 

However, remember to have time for recovery. Take a day off, where you forget about exercise and running for 24 hours, and finally relax. During this time, your body will recover and you will be able to continue training to achieve your goal. 

And how much running per week? 

If you are a beginner – 22-28 miles. In the case of a professional, 43-56 miles. However, remember not to overdo it. You should run at a relaxed and comfortable pace. Your heart rate zone while running should be between 65-75% HRmax. 

When not to train? 

Do you not feel good? Then it’s better to rest. I’ll tell you the truth – it’s better to train a little less than too much. If you get tired then injury can occur and… you will have to say goodbye to the half marathon. 

If you continue to have painful soreness after running then take a day off and get to running the next day. You feel:

• knee pain, 
• back pain,
• you continue to have soreness after a few days,
• pain in your thighs. 

Go to a specialist to determine what is the source of the problem. 

How to run to prepare for a half marathon?

Training for a half marathon means that you need to run many kilometers to be ready to stand at the starting line and make it to the end. That’s why you need to use different workouts in your training to fully prepare your body. 

• Tempo training – is a run where you run all the time at a constant pace for a longer distance. 
• Interval running – is when you combine stretches at different paces during training; once you speed up then you slow down. 
• Fartlek – is a run where you play with the pace – slow, max, fast, very slow. 
• Running uphill – is an excellent workout for increasing running strength. 

Don’t start with drastic and strenuous workouts. Start steadily, only then increase the distance. You can also experiment with running speed.  

Preparing for a half marathon – diet 

I’ve mentioned this before, but it’s worth saying more about the half marathoner’s diet. 

• Glycogen – if you’re running for more than an hour, it’s worth thinking about increasing your muscle glycogen stores. It’s what gives you the energy for intense exercise. 
• Eat more carbohydrates – a few days before the start, start eating more carbohydrates. Why? This way you will give your muscles more glycogen, and thus more energy. Add more pasta, and rice to your menu. 
• Don’t experiment with food – before the start, eat only those foods that you have tried before and you know will not give you a stomachache. Don’t try new things. You never know how your body will react. 
• Before running, avoid hard-to-digest meals – they take a long time to digest and cause stomach pains.
• Before half marathons eliminate sweeteners – they too can cause digestive problems.

Preparation is not just about running – think about complementary training 

Running alone is not enough. In addition to sheer fitness, you also need to build strength so you can run to the finish line. That’s why it’s a good idea to add strengthening exercises to your training.

“Exercise? But it’s boring.”

They may be boring, but they will help you prepare even better for a half marathon. You don’t have to go to the gym to do them. You can do these types of exercises at home, even in your room. Turn on your laptop and find interesting exercises on the Internet. Exercise together with professional trainers who will show you how to do each exercise exactly. 

This will allow you to develop your body – above all, it will strengthen your muscles. 

Why varied training for a half marathon?

• teach you to run on tired legs,
• teach how to deal with runner’s stitch, 
• teach to maintain a steady pace while running, 
• teach energy management, 
• teach how to accelerate and overtake other runners, 
• teach overcoming one’s limitations. 

What is important before a half marathon?

Before the half-marathon, make sure you have all your equipment ready – I’m thinking of proper clothing, especially shoes. Don’t buy new shoes for the start. This is a bad idea, as they may be uncomfortable and cut themselves. 

You also need to be well recovered – that is, have the energy and strength to run. Therefore, a week before the half marathon, reduce the distance and intensity of your training. What is important to remember, is to get a good night’s sleep before the competition itself. 

Remember to recuperate physically and mentally. This will positively affect your organism. 

Now you know how to prepare for a half marathon. If it’s your first time, you will achieve a big success if you will reach the finish line – regardless of the place taken. Have fun. I guarantee you that you will feel great satisfaction after the half marathon is over.