Hello everyone. I’m glad you’re back. Today, we’re going to talk about running. Specifically, the ten things you need to do before your first half-marathon.
Now, as some of you may know, I’ve gotten into running over the past 4 years. And by no means am I advanced enough to be giving expert advice or anything, but some of my insights could be helpful for beginners. I’ve only run one half marathon before. I am an inherently average runner. Mid by all standards and definitions. The first time I ever ran 13.1 miles I had an average pace of 13’49. That was June of 2024. By the time I ran that in an organized race in October, my average pace was 11’21. I know that’s not exactly fast. My middle name is not speedy. The thing is though, if I ran faster than I wanted I don’t think I’d enjoy running. And if I didn’t enjoy it, why the hell would I do it? This is your reminder not to stress about pace or being slow if you’ve been thinking about training for a half, but this has been something you’re worried about. It’s okay to be average, it’s okay to be mid. It’s okay to be well below average and extremely slow. A run is a run after all. The only thing that matters is that you’re having fun, feel good, and are proud of your own progress, never comparing it to that of others.
Anyway, I am signed up for two more halves this year—one in June and one in October. I recently started training for my race in June and so I was inspired to share some straightforward advice that I picked up last year while training for my first-ever half marathon. While I still consider myself a beginner runner, I do have some bits of wisdom I’ve learned that may come in handy for those who want to train for their first half marathon.
So here it is, ten things to do before your first half marathon:
1. Sign up for a race:
This one is a given, but if you want to run a half marathon, sign up for one. Races aren’t cheap so if you sign up for an organized race you’re much more likely to put the work in and actually do it. We wouldn’t want that money going to waste now, would we?
2. Select a training plan:
Do some research because there are thousands of half-marathon training plans available on the internet. See what you like, how many weeks you want to train, how many days a week you want to run, and so on. I love the Nike Half Marathon 14-week program with the guided runs. I’ve used it twice and plan on using it again for both my halves this year. I’ve heard good things about Runna, and if you’re made of money, by all means, look into it. Nike Run Club is free, so that’s what I gravitated towards. Again though, there are thousands of options. Research and see what you want to try and what would work best for you.
3. Map out your timeline:
Based on how many weeks your training program is, map it back in your calendar or planner so you know when to begin your training. My training program is 14 weeks, and with my half being on June 1st, I started training the week of February 23rd. Just know when you need to start to get the adequate amount of training in before race day. It may also help to write down what days you want to run in your planner to keep yourself accountable.
4. Make important purchases:
Running is often referred to as a “free sport”. That’s not exactly true. There’s gonna be some shit you need to buy, some purchases to be made. But honestly, this can be just as fun as the running sometimes. Shopping for shoes is always a source of joy for me. Or sometimes debilitating indecisiveness. Anyway before your training I’d buy good shoes (I like Nike and Hokas best), good socks (because blisters are a bitch), a running vest (to put keys, pepper spray, your phone, snacks, gels, and whatever else you can fit in there),a good pair of headphones, pepper spray (for us women because this world is fucked up), a water bottle specifically for running (I like the brand Nathan for these), fuel for runs (gels, candy, stingers, quick carbs, electrolytes, etc), and lastly some high-quality athletic clothing (look good, feel good, run good).
5. Make a playlist:
This was something I should have done earlier in my training. It served to be incredibly helpful, especially during those long runs. I’m not the kind of person who can listen to a podcast while I run. It just pisses me off. The music though, different story. There are a lot of running playlists people have already made on Spotify and I used those for inspiration, but at the end of the day, I wanted this to be unique to me. I wanted to be able to hit shuffle without the fear of some stupid ass song coming on. Also super cool—Spotify has bpm-specific playlists that I used for inspiration while crafting my own. I love to make playlists and shit so evidently this made my training that much more exciting. If you want some inspiration, I’ll share the running playlists I usually use. For really long runs I sometimes use a different one that provokes deep thought. To give me something to think about while running for hours on end. I’ll link both below.
6. Research nutrition and try different fueling methods:
This makes sense, but in the months of my training, especially as race day approached, I seemed to be a bottomless pit. Running long distances and durations requires a lot from your body, and therefore, fueling properly becomes that much more important. It’s important to make sure you eat enough during the day (rest days included), but also during your runs. For my long runs, I bring candy (usually licorice, sweedish fish, peach rings, or gummy worms) and either water or a drink with added sugar for extra carbs. I know a lot of runners use gels, Stingers, or whatever else is out there. Try several methods and see what works best for your body during those long runs. Lastly, eat in a way that supports your body and its needs during months of intense training. Nutrition will be an essential part of your progress as it will affect your energy, recovery, and the way your body feels. Research and read about what’s best to eat during those months of training. This is one thing I wish I had done sooner and taken more seriously so that some days, my long runs didn’t feel like a trek through hell. Eat good, feel good, perform good.
7. Train:
This is a given, obviously. Very rarely can someone crush a half marathon without the months or weeks of training ahead of time. It may also be helpful to schedule your long runs in advance on days you don’t have much going on because they can be time-consuming. And have you looking and smelling like you’ve been hit by a garbage truck.
8. Take rest days:
As Coach Bennett would say— sometimes the best run is no run at all. Recovery is just as important as your long runs, tempo and speed workouts, and recovery runs. These all work to make sure your body is ready and prepared come race day. Do yourself a favor and recover well.
9. Carb load 3 days before race day:
If it weren’t for TikTok I would have never known this was something people do before races. However, three to four days before your race you should aim for 60-70% of your caloric intake to come from carbs, with a gradual increase in that percentage each day. This is so your body can build up glycogen before race day without straining your digestive system or causing cramps or the shits. And that’s about all I know about that.
10. Make a pre-race plan:
You need to know the basics before race day. Look at the route, how long it takes to drive to the start of the race, details about parking and gear check, the time to line up in your corral, packet pick-up information, the weather, what you’re going to bring to fuel, and what you’re going to wear. So much to be figured out. Just make sure you have a plan and know these details in advance so you’re not scrambling or unprepared on race day.
Closing:
Well, that’s that. Ten things you should probably do before running your first half marathon. If you’re considering running a half, signed up for one already, are interested in beginning running, or are just here to support my weird side hobby of blogging, I thank you for the time you took to read this. I hope this information was helpful to some of you.
Catch you later love birds.