I’ve been running on and off for the past five years, mostly training to run the occasional local 5K. But after I successfully trained for and completed my first four-mile race this past November, I decided it was time to run farther. Plus, I wanted to make my four-year work anniversary at Runner’s World extra special and running my first half marathon felt like the perfect goal.
As an editor of Runner’s World’s health, fitness, and nutrition content, I’ve written about training for races of every distance and all that goes into a plan, from workouts to sleep to fueling. This has led me down rabbit hole after rabbit hole trying to get to the bottom of the best ways to train. Still throughout this journey, I’ve found myself questioning whether I’m making the right choices to get to the starting line of 13.1 feeling strong.
With all of the information available, I’ve stressed about finding the right training plan, nailing down my pace, and even investing in the right gear. And even though I have a lot of information at my fingertips, I needed someone to tell me what’s best to focus on—plain and simple.
So instead of getting overwhelmed, I decided to tap a few experts and find out the most important steps to half-marathon success. Here’s what they had to say.
Master the Half Marathon
1. Set a Goal, Then Find the Right Plan
Finding a solid plan is the most important part of training. You need one that will get you to your goal, but will also meet you where you’re at in your current fitness. Once you have that, you can simply focus on running and avoid comparing yourself to others, says Gemma Ward, runner training and product lead for the New York Road Runners (NYRR).
Knowing this, I took a look at my current fitness and set a goal: Because this is my first half marathon, I simply want to meet the cut off time of 3:30, which is about a 16:00 per mile pace. I know this is within my reach because I averaged about 13:00 pace using the run/walk method with plenty of energy to spare at the end of my four-miler last November.
With my goal and skills in mind, I turned to the Runner’s World beginner run/walk half marathon plan. I knew this plan was right for me because I’ve covered at least two miles (the distance of the plan’s first long run) on every run I’ve completed in the months prior to starting the plan.
That’s just one way to make sure you’re picking the right training program: Compare the distance of the first week’s long run to your longest run in the last three weeks to make sure it isn’t longer. If it is, look for a different schedule or give yourself more time to build up to that distance.
You can also gauge whether a training plan is the right fit by reading the summary, which usually explains what you can expect from week to week. Take a look at the weekly mileage of the first week and make sure it’s inline with your current schedule.
Finally, make sure the plan lines up with your race. For example, if your race is the third week of April, and you’re considering a 16-week plan, then you want to start training around the first week of January.
In general, Ward recommends looking for a training plan that builds weekly mileage slowly and sprinkles in a deload week (when your volume decreases) every few weeks. Rest days (time off from exercise entirely) are another key feature, because your body needs time to adapt to all the stress.
Once you start training, Ward recommends looking out for feelings of extreme fatigue, tiredness, or pain—all signs you’re doing too much too soon and may need an easier plan.
“I think the most important thing is listening to your body, not overdoing it, not pushing it, because we don’t want to ignore those warning signs that could be problematic,” Ward says.
2. Know the Goal of Your Workouts
If you have a goal time in mind, don’t get caught up on pace. A lot of runners think they need to run all their miles at goal race pace and that’s not true, says Ward.
“Every run has a purpose. And knowing the purpose to each of those runs, following that, and not just doing everything at the same pace, I think it’s really important,” she says. “That’s going to help you achieve those goals.”
This means doing easy runs at a truly easy pace, as well as sticking to the workouts (including strength or cross-training) and pace goals prescribed on your training plan.
While my plan doesn’t have specific pace goals, it does include easy runs, which are meant to increase my endurance, boost mitochondria, and make me a more efficient runner. I know those are the workouts that will help me conquer 13.1 miles come race day. And while it took me some time to realize how slow I have to go to stick to that low-intensity effort, I make the main goal of easy days to not feel winded and to be able to breathe easy.
I also follow my plan’s prescribed runs based on time, and once-a-week walks, both of which help me increase my training volume without the pressure of trying to hit a specific mileage goal.
Remember: You don’t have to go at it alone and you can always work with a certified run coach in your area or join a local run club. Both can help you build the consistency you need so you can cross the finish line, says Ward.
3. Invest in Gear
Running 13.1 miles requires more than a pair of running shoes. Even if you have old running gear in your closet, Ward recommends checking it to make sure it can meet your training needs.
Keep in mind running shoes typically last anywhere from 300 to 500 miles. If you haven’t been tracking your mileage, you can also check for holes in the upper mesh, lopsided foam, and worn tread.
You also want to examine your sports bras, as experts recommend replacing them every few months or 30 to 40 washes.
As I train for my half, I’ve been investing in gear as I need it. Thanks to my Strava account, I know my Hoka Clifton 9s have a long way to go before they reach 300 miles. But I’ve upgraded my old water bottle to a handheld, and bought a hydration vest, because my favorite long-run route lacks a water fountain and I know I need the hydration.
4. Train With Race Day in Mind
You’re putting in all these miles so you can run your best on race day, and to do just that you need to train for race day, particularly focusing on things you can expect in terms of hydration, nutrition, and terrain.
For starters, Ward recommends training on terrain similar to what you can expect on race day. I’m doing this by running hills on my long runs, as well as during at least one midweek easy run (the course I’ll be tackling has many rolling hills).
Also, pay attention to the surfaces you’re running on, like trails versus road. Running on trails can be helpful because it’s a softer surface, but if you signed up for a road race then you definitely need to train on the road as well, Ward says.
Having a nutrition plan is key for maintaining energy throughout the race and you want to nail it down before you get to the starting line. This is one of the few things you can control on race day, says Carissa Galloway, RDN, registered dietitian and race announcer.
“You can’t control the weather. You can’t control how crowded the course is, if you have to go to the bathroom, but making sure you’re taking in the right fluids and the right carbohydrates to give your body the energy to perform at its best is 100 percent in your control,” she says.
To set yourself up for success on race day, Galloway recommends practicing your pre and postrace meals, as well as fueling and hydrating on long run days.
Test out what to eat the night before a long run, Galloway says. She recommends opting for foods like baked potatoes, rice, and pasta and staying away from cruciferous vegetables and beans, because these foods can lead to stomach upset on the run.
In the morning, eat your prerace meal at least 60 minutes before a long run and include simple carbs. I often go for oatmeal with fruit.
During your run, focus on rehydrating with 4 to 6 ounces of water every 20 minutes. Also, if your run lasts 45 to 90 minutes, refuel with 30 to 60 grams of carbohydrates per hour, and if you’re going longer than 90 minutes, you can bump that up to 90 grams of carbs per hour, if tolerated, says Galloway. Taking in carbohydrates on the run is something you have to train your stomach to do, so start on the low end and increase from there. Long runs are a good time to test energy gels, gel alternatives, and drink mixes ahead of race day.
It’s also smart to look up the fuel options, including drink mixes, the race has on course and test it out in training. I did this for my own race and it didn’t settle well, but I’m going to try again! I plan on bringing my own energy gels no matter what.
5. Be Consistent—Not Perfect
Even with a good training plan, not every run is going to happen—and that’s okay. Missing a run or two won’t derail your race. “It’s about being consistent, not being perfect, especially with your first half marathon,” says Ward.
The week my daughter started kindergarten, I missed a run. Previously, I would have stressed so much about it that I would have missed more runs and eventually abandoned my entire plan. But now I know missing a workout here or there doesn’t derail my consistency overall and it won’t result in a decline in fitness (for that, I’d have to miss weeks of training).
That’s why I’m shifting my focus to keeping training simple, with these most crucial tips in mind, and making the most out of the workouts I do complete.
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
