Thinking about running your first half marathon? You don’t have to be a professional athlete! For some it is a grueling experience, but that is often because they do not train properly for the race. Their bodies are simply not prepared and they are usually not mentally prepared for the demands of the race either.
The first thing you have to do to prepare is appreciate how demanding the race is going to be.
Don’t downplay how hard it can be on the body or what it might take mentally to get to the end. True, this is not a full marathon, but when raced the first time a half marathon is rigorous as well.
Your mind will be in the race just as much as your body. Many runners who fail to make it to the end on their very first half marathon fail because they weren’t in the right mental state to be successful.
They may have gone into the race unprepared with the assumption they were in shape and would make it. Or, they may not have had the focus and drive to keep going when their legs got tired, blisters started to form, they started to feel the heat of the climate.
Train your mind to keep going for the long distance and your legs will have a fighting chance of making it to finish line.
Are you looking for a comprehensive half marathon training plan and more tips on how to effectively prepare for your challenge? Check out my review of the half marathon training schedule for beginners progam here.
Running Training Plans
The best way to prepare for a half marathon is to start where you are right now and gradually work your way up to longer runs. You don’t have to run the full distance of a half marathon every weekend just to get used to running that longer distance.
In fact, doing so could lead to overuse injuries and wear your body down before the race even starts!
You should have days that you run further and days that you go for shorter runs. The goal is to gradually increase your endurance so you are able to handle greater and greater distances. If you build up your stamina and get your body used to being pushed to go further, then you will be able to handle your first half marathon when race day rolls around.
Do you already run two to three times a week and at minimum 10 miles per week? This 12 week half marathon training schedule might be something for you.
Don’t think too much about your first half marathon time. If you reach the finish without any big problems you did great!
Cross Training
Strength is important to your running performance. Many of those people who fail to make it through their first half marathon only included running in their training schedules. Don’t make that mistake!
Do other forms of exercise that build up your stamina and increase your cardiovascular endurance. You want strong muscles that can carry your body all the way to the end. You should include strength training once or twice a week plus work in regular cross training sessions to build a strong, lean body.
Cross training also serves as a way to work on your mental focus. Try adding yoga or Pilates into the mix so you can get mentally centered and relax.
You may want to run a 5K and maybe even a 10K as part of your first half marathon training program. This will give you some race experience and help you learn firsthand how to keep your body hydrated throughout the run. You can also do some experimenting with hydration during your long training runs.
What you eat is just as important to your training schedule as your workouts. Remember your body needs carbs before a long run and don’t forget the water.
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