8 Tips for Running a Half Marathon (plus your first training plan)
Regardless of whether you have been running for years or you recently picked it up, running your first half marathon can be daunting. A Half Marathon is no easy feat, but it is surely a challenging but rewarding experience.
Running a Half Marathon for Beginners: the Basics
First things first, how long is a Half Marathon?
A Half Marathon is 13.1 miles or 21k; with the steady growth of recreational running in the 1950s, race organisers looked to offer an alternative to the standard marathon distance, and so the half marathon was born. It is common for a half marathon event to be held concurrently with a marathon or a 5K race, using almost the same course with a late start, an early finish or shortcuts.
What to expect from your first Half Marathon?
You can expect to run your first Half Marathon anywhere between 2-3hr; as any other race, while the goal is to run all the way through, you don’t have to! Listen to your body on race day, having fun is the number one goal!
You’ll probably hit a couple of low points when you really want to give up, it’s normal, this distance is a challenge and a big step up from 10k runs; expect to feel nervous and to face doubts, negative thoughts, and mental fatigue during the race. Prepare yourself mentally by practicing visualisation techniques and positive self-talk and get the help of the Lupa Run coach to carry you though! (Check below for a Bonus!)
But above all, expect to feel a great sense of accomplishment! Be proud of what you've achieved and celebrate your hard work and dedication.
Curious Facts about Half Marathons
The half marathon distance is exactly 21.0975 kilometers or 13 miles 192.5 yards.
The world record for the half marathon is currently held by Jacob Kiplimo (UGA) with an astonishing time of 57:31 - ran on 21 November 2021 in Lisbon
The first woman to officially complete a half marathon was Kathrine Switzer, who ran the Manchester Half Marathon in 1974.
The world record for the half marathon for women is 1:04:02, set by Ruth Chepng'etich of Kenya on April 4, 2021, in Istanbul.
The first half Marathon ever organised was the Wolverhampton to Birmingham Half Marathon. The race covered a distance of 13.1 miles, which is the current standard for the half marathon distance.
The first half marathon race in the United States was the America's Finest City Half Marathon, held in San Diego, California in 1978.
The Great North Run, held annually in Newcastle upon Tyne, England, is the world's largest half marathon, with over 57,000 runners finishing the race in 2019.
9 Tips to Run your First Half Marathon:
Ok, ok, it all sounds great, but where do I start?
Here are some tips to help you prepare for and successfully complete your first half marathon!
Build a base: make sure you build a base first. If you are new to running, try completing some shorter races first to get used to the physical and mental training needed. Check out our Getting Back into Running, Couch to 5k, Running a 10k and Improve your 10k Personal Best courses!
Invest in proper gear: Make sure you have comfortable running shoes that are appropriate for your foot type and running style. Consider investing in moisture-wicking clothing to keep you comfortable during your runs. You never know what the weather will be like on your long runs and on race day.
Follow a training plan: running a half marathon is not only a matter of increasing the distance over time. A carefully built training plan will help you cover all aspects of your fitness without taking over your life! Check out our new Running a Half Marathon Course below!
Properly fuel your body: Eating a balanced diet and staying hydrated is important for your half marathon training. Make sure you fuel yourself to have enough energy to carry yourself through training.
Incorporate strength training: Strength training exercises, such as lunges, squats, and planks, can help improve your running form and prevent injury. Check our The Ultimate Guide to Strength Training for Runners Article
Practice race-day strategies: During your training, practice fueling and hydrating strategies that you plan to use on race day. Experiment with different energy gels, sports drinks, and hydration systems to find what works best for you.
Rest and recover: Make sure to schedule rest days into your training plan and listen to your body if you experience any pain or discomfort. Stretching, foam rolling, and massage can also help with recovery.
Be mentally prepared: Running a half marathon can be a mental challenge as well as a physical one. Visualize yourself crossing the finish line and remind yourself of your reasons for running.
Bonus: Your first training plan!
Ready to run your first Half Marathon?
Get started with Lupa Run’s newest course:
The only course that guides you in real-time!
Forget looking at pdfs and spreadsheets with running distances, let the Lupa Coach personalise training to your level and direct your WHILE you run!
Half Marathon Course FAQs
How long is it?
12 weeks course with:
2 Introductory weeks with 2 runs/week
2x 4 weeks blocks with 3 runs/week
Final race day or test day!
How often do I need to run?
We recommend 3 sessions/week. You will be running:
1 quality run, 1 short run, 1 long run each week.
Do I need to start exactly 12 weeks before my race?
No! The course will prepare you to run an entire HM, but especially if it's your first one, don't sweat the small stuff. As long as you keep up your fitness and race within 3-4 weeks from the end of the course, you'll be ok!
Is this for me?
You can comfortably run 10k.
You are looking to consistently run 2-3 times per week.
You are up for a challenge!
What if I can't run 10k yet?
We have plenty of courses to choose from if 10k is a stretch:
If you are starting out or returning to running: Getting Back into Running
Ready to get consistent: Couch to 5k
Stepping up to your first longer run: Running a 10k
Getting faster: Improve your 10k Personal Best
