Your Guide to Running a Half-Marathon

If you’ve taken part in a 5K or 10K and want to take your running to the next level, you may want to consider signing up for a half-marathon. Training and racing a 13.1-mile half-marathon is great exercise and can prepare you for a full marathon one day.

Training for a half marathon can be challenging. Steve Hultgren, Director, Sports Performance Initiatives, Lehigh Valley Orthopedic Institute, says it’s important to train properly to reduce risk for injury. “If you are not used to running long distance, you will want to build up your endurance slowly,” he says. “It’s important to give yourself time. I suggest training for at least 12 weeks.”

There’s a variety of training plans available, but Hultgren recommends the one below. He also notes that even experienced runners should follow some type of plan to prepare for a half-marathon.

If you are following a running plan, you’re off to a great start. But Hultgren says there are other ways to prepare.

“There are a lot of things to keep in mind as you train for a half-marathon. Training can be a lot of work, but if you go about it the right way, you’ll see great results,” Hultgren says.

Below are some of Hultgren’s top tips when it comes to training for a half-marathon.

Incorporate hills

Most half-marathon courses include at least some hills, so running on a treadmill or flat areas may not prepare you. Hultgren recommends including hills in at least some of your runs.

Build endurance

Running 13.1 miles is a considerable distance so it’s important to build up your endurance. Following a training plan is the best way to prepare. Most plans are at least 12 weeks.

Cross-train

Cross-training is a great way to build muscle and endurance on days you don’t run. Cross-training can include anything from lifting weights to biking.

Find the right fit

Shoes that fit properly are a must for runners. The right shoe can help prevent injury and make running long distances more comfortable. If you aren’t sure what type of shoe is best, visit a local running store for assistance.

Listen to your body

Unfortunately, running-related injuries do happen. If you start to experience pain, especially pain that lasts more than a few days or prevents you from running, stop training and see a doctor. Continuing to train with an injury could cause further damage and keep you from running.

Hydrate, hydrate, hydrate

Staying hydrated will help improve your performance and prevent cramps. If you are running long distances, there are a variety of ways to stay hydrated while you run, including water hydration vests.

Training may be over, but you’ll still have plenty of preparations to make on the day of your race. Hultgren suggests getting up early so you’re not rushed and have plenty of time to eat breakfast.

“The day of the race is not the time to skip breakfast -- your body needs all the fuel it can get. Even if you are nervous, try to include a lot of healthy carbs such as banana, almonds, and peanut butter,” Hultgren says.

He also stresses the importance of doing some light stretches before the run and making sure all your gear is ready. If you have a water hydration vest, make sure you check it for any leaks and fill it with water.

Being prepared for your half-marathon will ease your anxiety and help you enjoy the experience.