I’m not sure whether it’s the new year or the chilly weather, but I feel like a lot of people are experiencing a renewed motivation to get out there and run.
On the PBF Facebook page alone, I’ve received three different inquires about training for a half marathon and figured it would make a decent blog post topic!
As you know, I am definitely not an expert runner or someone with natural running ability. (You may read my running story here.) I’m not breaking records out there and running is hard for me, plain and simple. But I have completed four half marathons after feeling unsure about whether or not I could run for more than 20 minutes non-stop. I think that puts me in the same boat as a lot of you!
The key is in the training.
I am a firm believer that anyone can run a half marathon (assuming they don’t have any serious injuries) if they put in the time and effort to properly train for the race.
Finding a plan that meets your needs and caters to your current fitness level, allowing you to increase mileage over a time period that is both realistic and safe, is pivotal.
If I were to give advice to a novice runner who is interested in running their first half marathon, these would be my key points:
- Invest in good running shoes. I started training for my first half marathon in an old pair of Nike Shox and my shins were sore and my feet kept blistering. After following a running friend’s advice, I went to Track Shack, a local running store in Orlando, and had a professional help me select a quality pair of running shoes based on the way I ran. I ended up heading home with a pair of Mizuno Wave Riders and haven’t experienced blisters or issues with my feet since. (I previously posted about my other favorite running gear, in case that’s of interest!)
- Run shorter races first. Make mini goals! My first goal was to run a 5K without stopping. Then a 10K. Then a half marathon. By completing shorter races on my journey to running a half marathon, I didn’t get burnt out on training and I felt like I was achieving mini-milestones as I reached for my main goal.
- Follow a quality plan. I followed Hal Higdon’s Novice Half Marathon Training Plan for my first half marathon and would highly recommend it. For my second half, I followed a plan I made up for myself, using several different plans to create a personalized plan that worked well for me. I’ve also heard great things about the plans you can find on RunnersWorld.com and Jeff Galloway’s training plans that utilize a run/walk style of training.
- Tell others about your goal. I made sure to let those close to me know about my goal. Sticking with a training plan can be difficult, especially when long runs on the weekends may require you to take it easy on Friday or Saturday nights. By explaining how important this goal is to you to those close to you, they’ll be much more likely to support you rather than make you feel guilty for not drinking a bunch of beer at a birthday get-together or something. They may even want to join you in your training or cheer you on as you run on race day! I’m convinced half marathons are contagious.
- Train with fuel. This is something I didn’t do during my first half marathon and now, after running four total races, it’s something I’ve found really, really helpful during long runs. I always carry some kind of fuel with me on long runs. I’ve experimented with different kinds of fuel and found that Gu Chomps work great for me. Having calories to ingest during a run greatly helped me keep my energy up as I conquered longer distances.
- Pick a FUN race. The first half marathon I ran was rather small and just plain boring. The course itself was dull and that can weigh on a runner! It wasn’t until I ran the Chicago Rock ‘n’ Roll half marathon that I realized how much the quality of a race can impact your experience. Ask around and do some research to select a race that seems fun and exciting to you. You may prefer smaller races or thrive in popular races. Make sure to pick the kind of race that you feel will allow you to have the most enjoyable experience on race day. I personally prefer races with tons of spectators and entertainment to keep me stimulated and energized.
Questions of the Afternoon
- Runners: If you could offer one piece of advice to someone interested in running their first half marathon, what would you say?
- Non-Runners: Do you have any desire to one day run a half or full marathon?
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I’ve had two knee surgeries in the past year and a half so running even a half marathon is probably out. My goal is to be able to run a 10K and I’ve been working on it, but having trashed knees definitely makes running a challenge.
1. deodorant between your thighs and under your sports bra band. you’ll thank me later. 😉
2. buy running clothes you’ll be excited to wear. it’ll get you more into training
3. sign up with a friend f’sho. you keep each other accountable and long runs are so much more fun!
Oh great tips! Especially the 1st one~
I haven’t run any marathons yet, but I would like to someday! I will most likely start with a half marathon though. 🙂 Great post Julie!
this is awesome julie, THANK YOU! i am running my very first half marathon in may and have started training already. this post is good motivation/tips & tricks to keep me excited 🙂
woohoo! i’m so glad! thank for your comment, holly. it made me smile.
Which one are your running in May? I’m running the Portland Rock and Roll with nearly half of my family.
My advice would be to take baby steps, and to stay positive – any progress, no matter how small, is great progress! Running is just as much a mental game as it is a physical one, and a positive attitude can make all the difference!
oh gosh, YES. running is incredibly mental.
I’m training for my first half right now =D March 3rd and I just can not wait. I did the same as you though. 5k *check* 10k *check* than I thought alright well I guess a half is next haha. Idk when Ill be ready for a full though.
I love the tips above! I am running my first half this Sunday (the Phoenix Rock n Roll series).
I have been following Hal Higdon’s novice program also and have really increased my milage. I am a little nervous that the program stopped at 10 miles though, Did you find this was long enough going into the race? I dont want to hit a wall the last 3 miles!!
you will do great! i was worried about the same thing, but on race day, the energy carries you through. don’t worry!
My biggest tip: Splurge on high-quality running clothes, even if it’s just a top and a pair of shorts! Not only will you get excited about wearing your new cute clothes, they’ll make a huge difference in how comfortable you are on your runs.
I’m training for my first half marathon, so this post couldn’t have come at a better time. I completed my first 5k this past Saturday, and am signed up for another 5K, a 5 mile race, and 10K all leading up to the half in May. I’m very excited about these races but sometimes I question whether or not I can actually do them and this post provided motivation and tips to help me stick to it.
you DEFINITELY can! your comment already makes it seem like you’re following a reasonable plan and i know you’ll be prepared in may! good luck, geneva!
Great post! I actually just started training for a half marathon and it will be my first race longer than a 5k! I am going to do a 10k race during my training as well to prepare for the longer race. I don’t consider myself a runner either and I am also following the Hal Higdon’s novice plan. I love it so far and I think it is great for people with some running experience but not too much. Will you be training for another one anytime soon?
initially i thought i’d run the st. pete rock ‘n’ roll half, but i’m actually enjoying my little break from running at the moment. it always comes and goes for me though, so i’m sure i’ll want to do another half in a few months. 🙂
Although I am not at the half marathon level yet, I have started to get ready for my first 5k. It’s not until June 2012 though. But, I’m starting from not being a runner at all…so we will see!
I would say make sure to include cross training in your training plan as well as always stretch – both are great tools for injury prevention.
I actually am running my first half marathon in April!!! And thats thanks to you! You’re such an inspiration!!! I will keep you posted how it goes…:-)
Julie! I cannot believe you haven’t participated in one of Disney’s marathon events! They are the BEST– just amazing! There are thousands of spectators, a huge race (so you’re running with thousands and thousands of runners in the race itself), the course is incredible and you totally can’t beat running through the parks! The highs and adrenaline is crazy exciting.
Disney really puts on a great event for each of their races (although the regular “marathon” weekend in January is the biggest). The Wine and Dine Half Marathon (that goes on during the Epcot Food and Wine Festival) is ran at night and has a different course than the Princess and regular half marathon.
i really need to do a disney race! which is your favorite?
For your first time, I definitely recommend participating in the “Disney World Marathon Weekend” in January (it was just last weekend). It’s the largest event. The half marathon will have you running through Epcot and Magic Kingdom, while the full marathon will have you running through all 4.
However, if you want to really try something different (and like running at night), the Wine and Dine Half is also fun because it’s a different course and through Animal Kingdom, Epcot, and Hollywood Studios.
I’m running the princess half next month, which is totally awesome if you are looking for a girly, feel-good race. =) But the “regular” weekend is the bomb!
I’m running the Princess 1/2 Marathon next month too! I’m sooo excited!!!
Oh, they are also bringing back the Tower of Terror night race, which is a 10 miler. You also get free admission into the park after (like wine and dine) til 3am. They also have fun events such as a 5k obstacle course/scavenger hunt-type thing in May, if you are looking for other distances.
I’m running the DisneyTinkerbell Half next week in Anaheim, CA! Scared since it’s my first half marathon and I didn’t realize there were going to be sooo many people at it LOL LOL. I’m really glad I ran across your blog/site. I’m feeling more inspired for my last weekend to really push it and get going!
Definitely DEFINITELY get fitted for good shoes. I made the awful mistake of training for my first half in shoes that offered almost no support, and I did some serious damage to my knees and hips. When I got fitted for shoes AFTER the half, I realized what a crazy difference good shoes make. I’m now training for my second half, and so far–no pain!
When I first signed up for a half-marathon (the Rock ‘n Roll Dallas one), I hadn’t been exercising at all, so my husband and I walked 12 miles in slightly less than 4 hours… I felt encouraged knowing that I could complete the half marathon even if I only ran a mile of it. 🙂
Thanks so much for the info! I’m really wanting to run the Rock ‘n Roll Half in Nashville at the end of April. I’ve done some 5k’s and a 10k, but doing the long runs are definitely intimidating (especially in TN where there are so many hills!).
Do you wear a belt or something while you run to hold your water/snacks? I haven’t invested in one yet.
beware the Nashville RnR!!! that was my first full marathon and it was terrible….the weather is so unpredictable..my year was terribly hot..and it’s a very hilly course, and parts of the first half (that everyone runs together, all 30,000!) are on narrow roads where you are literally elbowing everyone around you….
Thank you so much for the warning! I thought it would be fun with the music and all, but your info makes me a bit wary of it.
Are there any you would recommend? I live in Northeast TN (5 hrs from Nashville actually), so it is difficult to find a relatively flat race around there. I thought the Virginia Beach RnR looked like fun, but it’s Sept. 2nd and I’m afraid it will still be really hot there.
Thanks!
Honestly, nashville soured me on the big races….because it was so uncomfortably crowded until the half-marathoners left the course. i train on hills all the time, so i don’t mind the hills (unless it’s really hot and crowded!) the air force marathon (and half) in columbus, ohio is a really great one. it’s mid september and the weather was perfect when i was there. they take REALLY good care of the runners there. have you run the knoxville one? i’ve been wanting to try it
these are great tips, julie. i would emphasize that rest days are extremely important when it comes to running. muscle repair and time for your bones to heal is so important. i got a little carried away with running at first, but you perform so much better with some quality rest in there! you won’t lose fitness by taking a few days off!
I’m not really a runner anymore, but I’ll probaby get back into it after I have my baby!
Advice: Follow a plan suited to your ability. If you are a beginner, you shouldn’t be following a plan that has you running 3 miles right off the bat. Slow, steady progress is good. Allow enough time (at least 6 months before a race) and stick to your training plan!
Here’s a post I wrote a while back about must haves for running 🙂 http://bloghelloworld2012.blogspot.com/2011/08/7-must-haves-for-summer-running.html
buy some fun clothes and have fun! 🙂
That’s all great advice! I myself am simply not a runner, but I want to be. I would like to run a 5k in April here in New Orleans, but I find motivating myself is one of the hardest parts, simply because I feel like a terrible runner! I prefer yoga and strength training to running, and I tried track in high school but would up quitting simply because i didn’t feel as good as everyone else. It’s important to know that its a PERSONAL race, not competing against anyone but yourself and that’s something I learned over the past couple of years when I slowly took up running very short distances rarely, but got so excited in personal time improvements. I hope that’s something I can focus on and get out there to complete my first 5k, and someday maybe even a half marathon!
I am a runner but I really don’t have a desire to run a half marathon and I’m starting to feel like that makes me inferior and a failure as a runner! Half marathons/marathons have become the “it” thing and seem to really define a runner these days.
I 100% believe anyone can run a marathon. Or half marathon. Or whatever. My number one tip would be to invest in a foam roller.
I think a really common newbie mistake is to get too caught up in the “running” aspect and forget about the recovery, which is just as important (if not more important!!!) and makes a huge difference in making runs more enjoyable.
Don’t forget you can walk races, too! As someone who has chronic hip pain from a childhood injury, I really cannot run. But, I have walked TONS of races! Not a 1/2 marathon because that distance would be too far for my injury, but there are many others out there who can’t run like me, but could walk that distance or even farther. The Team In Training program even has a walk program for 1/2 and full marathons. So, if you can’t (or don’t want to) run, you can walk!
This is such a great post! Thanks so much for all the information. My goal is to run my first formal race at the beginning of this summer and perhaps run a half marathon by the end of the summer/fall.
I took that picture of y’all at the RnR Savannah expo! So glad I didn’t chop your heads off 😉
Great tips! I also like to remind newbies… run your own race. As a slower runner, I am usually the one of the last ones on our long runs. But it’s ok, it is MY race and MY training! 5ks to marathons… it is my own finish line!
aw, how fun!! thanks again!!! 🙂 and i love the “run your own race” tip. VERY true!
these are great tips!! i’ve always been one that runs around the 3-4 mile range, so i’m finally challenging myself to run a half this summer. i’m excited for it! all of these tips are very helpful – thanks!
I would say…definitely stick to a professional training plan as much as you can your first time, so you know what a training plan should be like. I ran a full marathon before I ran any shorter races or half marathons, and I decided I was too busy to stick to the training routine. Because I am naturally athletic and can push myself (especially in that race-adrenaline), I was able to finish the marathon despite having only ever run 11 miles once before the marathon itself. I do not recommend this. I had problems with my left knee after the marathon and, to this day, I experience slight discomfort in that knee when I run a very far distance or too many days in a row–and that marathon was more than a year ago!! That being said, I agree with you in the sense that everyone (assuming no terrible injuries or health issues) can complete a half marathon or even a marathon with proper training and preparation!
I have two pieces of advice:
1. Set up a schedule and try to stick with it. For each half marathon I completed, I always started with a weekly schedule of workouts. I ran three times a week and cross-trained with Zumba, yoga, or dance classes. A written schedule is a great way to track your progress. You can also pinpoint when a distance was particularly hard for you to finish. When I encountered these harder sessions, I would alter the following week’s program so I felt good about each distance I conquered.
2. Change up your routes! With each run I did, I tried to vary the path I took. Changing the scenery can often provide a much needed distraction from the miles you’re covering. It’s also a great way to explore areas near and around you. I learned a lot about surrounding neighborhoods because of my running routes.
Good luck to everyone racing this year. Simply making the decision to do a half marathon deserves recognition!
i love the idea of running but i just can do it! its probably psychological but it is not for me i dont think! x
Those are great tips!! RUnning can be fun–and I love doing halfs–it’s my favorite distance!
I’m so glad you made a post for this! I am a beginner runner and just started my training plan for my half marathon this week! To keep myself motivated for the race I bought new cute running clothes and invested in a Garmin watch (which really makes me want to keep running farther distances!) I also already registered for the race, so I can’t back out!
This post couldn’t have come at a better time! So many people are signed up- it is so encouraging! I signed up for my first half yesterday. I’ll be running the Nashville Rock & Roll half in April and started training yesterday. There are 15 weeks & 3 days (yes, I’m totally counting) and I’ve run a few 5k races before, but never further than 4 miles. I am following Hal’s novice plan for three weeks and then switching to the novice 2 for the 12 weeks leading up to the race. Here’s hoping it goes well! Thank you for the much needed advice.
I’ve completed 3 half marathons so far, and my biggest tips are be to commit to a training plan that works for your schedule and make it a goal to complete all your long runs before raceday. Not only will you feel physically ready, but knowing you can run 10-12 miles will help you feel more mentally prepared!
I would definitely tell someone new to the running scene to be sure to not judge your fitness off of one bad run. You will have bad days, and a whole lot of good days. But never get down on yourself for a poor training run!
Know when picking a race how far out it is and how long you plan to train for. Nothing worse than planning on running a race then panicking and realizing you only have 6 weeks to train for a half marathon!
Also, be sure to use nutritional supplements (gu’s chomps, etc) during training to see how they will effect you before race day. Always drink lots of water with those products as they are highly concentrated and can cause stomach issues.
HAVE FUN!!!
I am training for my first half marathon right now! I picked a fun one (The Disney Princess Half). Only a few more weeks to go!
I DID make my new year’s resolution to run my first half marathon! I thought I was being original (haha). Thanks for the information and links. The marathon is in September so I have lots of time to find smaller races.. I love the idea of mini milestones along the way. Right now I can only run about 3 miles before I start feeling the pain 🙂
Nice post with good info. I 2nd the run smaller races first…I used to run the Chicago Marathon every year and the first year I started to train, I’d never even run a 5K. So I spent almost 1 year working my way up: 5k, 8k, 10k, 1/2 marathon, marathon! It worked, I had fun, and remained injury free!
Half marathons are by far my favorite running distance!
I am training for my second half right now, but I have plans to do many more. Loved this post- learning about fueling was one of the most important things I figured out! I am still fine tuning it, but it definitely improved how I felt running the last half.
I’ve run exactly ONE Half Marathon and I have to totally agree with TRAINING. Don’t do a Half if you haven’t got time to invest in the training. Just because you can do a 10 Miler doesn’t mean it will be a piece of cake to do the following 3. I didn’t have/make the time and I was absolutely miserable after 5 miles.
And definitely agree on the supplements! I did NOT train with supplements and I wish I had. By the time I finished my Half, I was so empty that I was physically ill. Not fun.
Kind of not wanting to do another half EVER really, though sometimes I think when I have the time, I will do it the RIGHT way. I have a killer commute (4+ hours per day) so training more than 2 days a week is just not possible for me right now (and fitting the “rest” of my life in, not just running).
You nailed all the important stuff Julie – nice summary! I’d say for your first race, don’t worry about a time goal. It is such an accomplishment to have completed the race. If it’s not your first race, shoot for a time goal but don’t beat yourself up if you don’t get it. I tell my students that no matter how many times you’ve run a half – it’s still a long way, and something to be proud of!
I’d love to run a half marathon or a 10k but I’d like to go with someone because I’d like to run a race with a partner, even if I run everyday on my own!
have you looked into local running clubs? they have them almost everywhere and it seems like people who run w/ groups LOVE the experience!
Hi Gen – I’m one of Julie’s friends and thought I’d chime in…I’ve trained for all of my long races with a running group. You can search the internet to find one, or go to your local running store and look at there bulletin board or there website. Some groups are free and more liesurely without a distinct running plan but even the full out marathon training groups only cost about $150 for the entire training period. You will meet people of all ages and all skill level (no matter the distance of the race), they provide great course routes each week with water/gatorade stops, cross training suggestions, and interval work. Highly reccomend a group. Also, I have run three marathons with charity groups and have had AWESOME experiences joing those groups and above all would reccomend doing that, it adds a completely new element to the training and the race. Team in Training is a nationally recognized group and they have groups in every major city for all race distances and skill levels. GOOD LUCK!
Thanks for the tips and motivation, Julie. Last year, my goal was to finish a 5K without stopping and I did it. It was hard but I was able to do it. This year, it’s on to 10Ks and I found a great training plan in Fitness magazine. My goals revolve around just finishing and not so much on fastest time. That would be my advice for non-runners like me. Just finish. That alone is so rewarding.
My biggest piece of advice would be to stop thinking about it, just do it!!! You’re not trying to win the race (well, probably not), so get a beginner’s training plan, do your best, have fun, and be proud of your accomplishment!
I love running and it truly is a passion of mine (to prove my point: I’m 4.5 months pregnant and still running).
My advice would be that it’s hard to do, especially in the beginning, but it gets easier the more you do it. When you complete that first race or reach a mileage you’ve been striving to get to, you’ll feel amazing. You’ll have good runs and bad runs, but the high you feel from the goods will get your through the bads. Just keep going.
Thanks for putting all these tips together in one post! I’ve been scouring your blog lately for all your half-marathon tips so now I’m bookmarking this entry. 🙂 I’ve always been fit and active but I’ve never been a great runner, until last summer when I completed the Couch to 5K program. I ran two 5Ks in the fall and I FINALLY fell in love with running! I have a history of knee injuries/pain, but by following a training program and increasing mileage in reasonable increments they barely hurt anymore. I’m convinced that is the key. My 2012 resolution is to run a half marathon and I have my eye set on the Country Music Marathon in Nashville in April!
Not only should you spend some good money on running shoes, but buy a few pair of good socks! My running sock of choice are the low cut thorlo’s.
I ran my first 10K in the Summer of 2011 and my goal is to run my first Half during the Summer of 2012! While training I’m definitely a big advocate for water! Sooo much water…and then a banana. They make me feel so much better.
Thank you for this great post, this is exactly what I needed. I’ve started running and training towards any race (probably 5K or 10K) last November, and your tips are really helpful. Hope I can run my first race this Spring or Summer!