How to run your first half marathon

This post was originally published in 2015.

I was challenged to run the San Francisco half-marathon in 2014.

There was one problem - I weigh 260lbs, so I don’t have the frame of a ‘runner’. Then I realized… I don’t know anyone who has the perfect frame and I was making a big excuse. 12 weeks later, I finished the race.

If I can do it, then you can too.

In this guide, I’m going to show you a step-by-step approach to running your first half-marathon.

I’ll give you three warnings before we start:

1) Running is a high-impact sport. It will take its toll on your body - you’re going to ache and groan. For this reason, I’ve created a chapter dedicated to recovery.

2) There are no shortcuts. You need to put in the miles. There are several subtle technique improvements I’ve used to prevent injuries and I will share them with you.

3) Running is 80% mental and 20% physical. The trick is to simply keep going.

Choose your race

Like any new skill, running has a learning curve. It’s very hard to get started, but when you survive the first few weeks of training, you’ll start to believe you can do it.

You will sweat and pant on your first run. You will probably want to quit as your chest burns and your legs ache. As the weeks pass, you will feel more motivated and excited for race day.

Don’t believe me? Fauja Singh is 103 years old and still runs full marathons.

There are a few questions to keep in mind when you sign up for the race.

How long should I train for the race? Give yourself 12 weeks of lead-time before the race. For example, if you decide in January that you’d like to take up the challenge of a half-marathon, then sign up for a race in April or, even better, May. Each extra week gives you more time to train and build your confidence before the big day.

When should I run? If you live in Nevada, then don’t sign up for a half-marathon in the middle of summer. The same goes for folks in the Midwest - you don’t want to be snowshoeing it through winter. Look for events in fall and spring.

What type of course is the race set on? Bigger races, like the San Francisco half-marathon, have multiple options for runners. The first race includes amazing scenery, including a pathway over the Golden Gate Bridge - but there’s a catch. The elevation in the run frequently changes, which makes it harder for beginners. Find a course that is as flat as possible - this will help you maintain your rhythm throughout the race.

How much does it cost? Race fees for half marathons start at $50, which gets you a bib, a medal and a finisher’s shirt. As it gets closer to the races, event organisers increase the prices. Remember - the race itself only makes up a tiny fraction of the actual time and money you’ll need to invest in the race. We’ll get to the training plan later, but overall, in 12 weeks, you should budget $500 for gear and 50+ hours to get yourself race-ready.

What if I come last? Running is an individual challenge. You don’t need to compare yourself to others. Each person has their own level of fitness, stamina and mental fortitude. Running your first half-marathon is about finishing, not about trying to set a world record. It takes years of dedicated training to become a competitive amateur runner, so while it’s important to give yourself targets, don’t beat yourself up if your friend crosses the finish line 30 minutes before you do. Instead, try to run with them in preparation for your next race.

What is a realistic goal? Here are a few examples of targets for first-time racers:

1. Finish the race before the track is closed
2. Finish the race in under 3 hours
3. Run the whole way

How can I reward myself? Part of the commitment to a half-marathon is sacrifice. You will have to cut back on a lot of things you love, like alcohol, junk food and late nights out. Your training schedule may also cut into your social schedule, so you must reward yourself for finishing the race. Whether it’s a nice dinner with friends, a weekend away to relax, or another gift for yourself, commit to doing it after the race. It will make finishing your first race even sweeter.

It’s time to pick your race. Visit this site and sign up for a race right now.

Congratulations - you’ve made the first step.

How to train for your first half-marathon

There are three p’s to a successful half-marathon preparation: a training partner, a training plan and tracking your progress. In this section, I’ll break down how to manage each.

How to find a training partner

When the aches and pains from training start, your excusitis will kick in. You’ll find excuses to give your laziness, work or video games a higher priority. A training partner will help keep you on the straight and narrow.

The best training partner you can find will tick these boxes:

• has run at least one half-marathon
• will run at your pace for the first few weeks
• is available to run with you every week
• is running the race you signed up for (ideal)

To trial partners, you can ask your friends or workmates if they are interested in running with you on a regular basis. You can expect that lots of people will say ‘Yes’, but few will actually lace up their shoes to join you.

If you can’t find a training partner, there are directories like Jogging Buddy and running clubs like the Road Runners Club of America.

Training plan

Don’t rely on your willpower to train. Even the most disciplined person is going to struggle to fit in training runs without having an actual plan or system to work through.

If you’re a complete beginner, I recommend you use a 12-week plan. Here are three of the best I’ve found:

• Hal Higdon Novice Training Program
• Half Marathon’s Beginner Training Schedule
• 4-Month Beginner Half-Marathon Training Schedule

Now it’s time to figure out when to train. This is a matter of personal preference, so I’ll share what worked for me.

I train at lunchtime or after work. Lunchtime runs are a great way to break up your day and will help you get through the mid-afternoon slump. If you choose to run at lunch time, make sure you eat at least 30 minutes before your run and have a quick snack when you get back.

After work runs with colleagues are a great way to relax and unwind from a stressful workday and they help build friendships away from the office. One of my favourite memories is running at dusk with 8 of my work team-mates, making jokes and sharing a view of Sydney.

For weekend runs, I recommend Sunday mid-morning as a great time to run. There’s less traffic and more people in parks, so you can enjoy yourself and the scenery. Sunday runs also prevent you from partying too hard on a Saturday night and are a great way to clear your head for your upcoming work week.

Schedule your runs in your calendar using recurring appointments and set reminders that give you enough warning to prepare for the run.

How to track your run

I use two methods to track progress - my training plan and the MapMyRun iPhone app. I cross each run off the sheet so I can see my progress and keep the chain of completed runs. After a while, you won’t want to break the chain.

MapMyRun is a neat app that allows you to track your distance, time, post-run mood and create your own running trails. All you need to do is download the free app to your smartphone, create a profile and hit Map My Run. If you’re feeling brave, you can also share your time and distance with your Facebook friends - it’s a great way to crowdsource your very own cheer squad.

Let’s execute on your plan.

Simple tweaks to improve your running technique

Running looks like a simple sport. Lace up your shoes, do a quick stretch and then race from point A to point B. That’s not really how it works.

My training partner helped me learn a few lessons the hard way and I will share them in this section.

Brent and I were on a 4-mile training run and I wanted to go out slowly, but bring it home as fast as possible. My training partner had been putting up great training times, so I was feeling competitive.

We cruised through the first two miles and then turned around to commence Mile 3. Brent turned on the afterburners. I kept up for a mile and a half, but after that, I was toast. I walked a few hundred yards and tried to make up for it with a half-hearted jog over the last few yards.

I met Brent at our designated cool-down spot and puffed, “How… can you… run that fast… for… that long?” He replied… “I don’t use any more energy than I have to.” He proceeded to show me a few small tweaks that he picked up during years of training. When I applied them to my running style, I noticed an instant improvement in my stamina and speed. My recovery time improved, and I enjoyed running more than I ever had before. Here’s what I learned:

Hydrate before you run

While this seems simple, it’s a big problem. When you start running, your thoughts will be racing as fast as your legs. As soon as you start to think about being thirsty, you become thirsty. It’s self-fulfilling. Instead of gulping down a diuretic like Coke, coffee or tea before running, sip from a water bottle. You’ll feel hydrated and ready for whatever your trail throws at you.

Try your toes instead of your heels

I’m a heavy-footed runner and strike my heel down to the ground with a thud. When I started, I didn’t think my running style made much of a difference. But over time, this technique resulted in chronic soreness in my Achilles, tightness in my hamstrings and eventually, a dull aching knee pain. Forcing yourself to stay on your toes will feel strange and will prematurely tire you. There’s no universally accepted approach for foot striking, as explained in this New York Times article, but it’s still worth a try.

Keep your chest out, your shoulders back and relax

When you watch sprinters like Usain Bolt run 100-meter races, the amount of force they generate is amazing. They take long, powerful strides that are driven by exaggerated arm swings to generate energy and forward momentum. This does not work for long-distance running. Instead, use small, deliberate arm swings and make sure your hands never cross the invisible plane of your navel.

Remember Brent, who left me in his dust? His arm swings didn’t change when he increased his pace - he simply extended his stride. After he showed me, I tried his approach. I was sapping my energy by swinging my arms like a sprinter, instead of conserving it by using deliberate movements.

Negotiating hills

When I first started running, the sight of a hill would make me panic. I’ve learned a few tricks to conquer hills.

When you’re faced with an uphill climb, spot the apex of the hill before you try to tackle it. This will give you a chance to estimate the length and difficulty of the hill, as well as reinforce that, at some point, the burning in your quads will stop. Don’t try to maintain your flatland pace - instead, slow your rhythm and find a comfortable cadence. You can also slightly increase your arm swing, which will carry over to your leg drive. Don’t worry about people who are passing you, but do keep an eye out for people who have stopped or are coming the other way down the hill. There are better ways to meet people than crashing into them at full speed.

Downhill sections are deceptive. During a half-marathon, they will seem like a bonus. You can catch your breath and slow your heart rate, but be sure to tread carefully. When you’re tired, it’s easy for your form to suffer as you canter down a hill. This can result in injuries like jarred knees or road rash if you forget to check your pace.

A playlist

A personalised running playlist makes you feel like Rocky Balboa, climbing the stairs in your very own training montage. I like to listen to the same playlist on training runs, so I can use the tempo of the music to time my foot strikes, as well as reward myself with a favourite song once I pass the playlist timestamps of 30 minutes, 1 hour and 1 hour and 30 minutes. To create suitable playlists for your running, you can use apps like Spotify and RockMyRun to choose your favourite music. In San Francisco, you’ll see folks who dance along the way.

These simple tips will help you run with better rhythm, prevent injury and use less energy.

Invest in the right running equipment

Injuries can be avoided with the right running gear. In this section, I’ll list the must-have purchases for any first-time half-marathon runner.

Shoes

Visit a specialist running store and get fitted for running shoes. Don’t make your purchasing decision based on the brand or the colour, make it based on how well they suit your running style and feet.

When I started running, I was convinced that my Nike Air Max shoes were ‘cool’ and therefore, the best running shoes I could buy. After a few months of running in these shoes, I realised that while they were fashion-forward (bright yellow), they were also aggravating blisters on my heel, forefoot and toes. They didn’t fit correctly, were built for cross-training, and although they had shock absorption, it was in the heel only.

If you’re on a budget, buy the previous year’s model on sale from shoe retailers online. I saved $60 by buying Asics Gel Kayano shoes that were the previous season’s colour way.

Also, tie your laces using the heel lock lacing technique. It locks your foot into the shoe and helps to prevent it from sliding around.

Socks

A new pair of shoes is only as good as the socks you wear. You can buy 4 pairs of Asics running socks for just $7 on Amazon.

Clothing

Chafe is a runner’s worst nightmare. To avoid it, buy clothing that is designed for running. When I started running, I would try to run long distances wearing basketball shorts and basketball shoes. Over long distances, the shorts would bunch up. Must-haves for long distances are compression shorts, short running shorts, a lightweight, quick-dry t-shirt or singlet.

Sun protection

Don’t risk breaking your fashionable Prada glasses while training. Instead, buy cheap glasses that are purpose-built for action sports like bike riding, running and triathlons. They won’t fog up and are very lightweight. They’re also meant to be thrown around, so if you drop them or lose them, they can be replaced for just $30.

If you’re concerned about sunburn, grab yourself a lightweight visor and use waterproof sunscreen. Be sure to make sure it’s been applied correctly, as the combination of sweat and sunscreen in your eyes is a distraction you simply don’t need.

Hydration

You can buy wrist-mounted water bottles or, for longer runs, a Camelbak. A Camelbak is a great way to carry a larger amount of water and sip it along the way, without having to fuss around.

Waist belt

Trying to run with your ID, phone, money and/or keys in your pocket is distracting and potentially troublesome. It’s easy to lose your phone while running, so buy a purpose-built runners’ belt that will sit comfortably around your waist and allow you to carry everything you need.

Gels, GUs and energy bars

Once you eclipse the 6-mile mark in your training runs, you might need a small energy boost to help you sustain your pace. I recommend that you use these on longer runs before you race, as gulping down a pack of sugary goo at Mile 10 of your first race is guaranteed to leave a bad taste in your mouth.

Now you’re geared up and ready to go.

How to prepare and recover

Expect strange aches, pains and stiffness when you start running. Yes, it will be harder to get out of bed in the morning, but you can take extra measures to speed your recovery.

Your diet, sleep and mental preparation are the key to enjoying your first race. I’m not a doctor, so seek professional medical advice before you experiment with any of the suggestions below.

Stretching

More than 80% of my injuries were caused by not stretching my hips. Your hips are the fulcrum of the running machine, and if they’re too tight, they pull everything out of alignment. This can lead to muscle soreness, joint inflammation and lower back pain.

While stretching out hamstrings and quadriceps is useful, I focus primarily on hip flexibility and then use the first few miles of my run to get warm.

Here are five key stretches you can do before a run.

Cross training

Running is a high-impact sport, so consider whether other sports will require the same level of energy and effort. I play basketball four times a week, but it is a high-impact sport that I should tone down while running. I learned this lesson the hard way when I suffered a mild ankle sprain during a basketball game, just two weeks before the half-marathon. Substitute low-impact exercises, like swimming, bike riding or strength training, in favour of football and basketball.

Yoga

I love to do yoga to help me recover from a long week of training - it works out toxins, aches and pains from the system. You can use sites like Yoga Finder to find your nearest class.

Ice and cold showers

Professional athletes use ice baths to accelerate their recovery. For most people, this is neither inviting nor realistic. If you can do it, buy enough ice to fill 3/4 of your bathtub and jump in for 10 - 15 minutes after a big run. Keep your hands above the water, as the extra capillaries in your hands will reduce the amount of time you can spend submerged.

If ice baths seem extreme, try a cold shower. After your run, jump in a warm shower and gradually turn the water temperature down. Purchase a few large ice packs that cover areas like your knees and lower back. I also use smaller ice packs on my wrists, neck and elbow creases to aid my cool down.

Sauna

You can use the sauna to prepare for duress and heat.

As you get past Mile 6 in your half-marathon, your heart rate and body temperature will climb. Feeling comfortable in a hot environment will help you to deal with this. For a scientific approach, read this article from Tim Ferriss’ blog.

Foam rolling

Even though ‘foam rolling’ sounds like an easy thing to do, it hurts. Here’s a list of great foam rolling exercises to help you recover.

If you want to dig into painful areas, use lacrosse balls to pinpoint the source of your pain and roll them out.

Sleep

The Sleep Cycle app is a great, free way to keep track of your sleeping patterns.

Diet

A key benefit of running is rapid weight loss.

That’s not an excuse to eat a whole pizza by yourself. Yes, you need more energy to sustain yourself, but the type of fuel you put in your system is very important. Here’s a breakdown of the food that you should consume more and less of when you run:

More

• Water
• Lean meat
• Fruit
• Vegetables
• Complex carbohydrates

Less

• Candy
• Coffee
• Juice
• Soda
• Sugar
• Dairy
• Fast food

Timing your meals is also important - running on a full stomach is not recommended, so set yourself reminders for eating if you’re the type of person who is easily distracted when your work day gets too busy. Here are the best foods for runners.

Now you’re looking good.

How to get in the zone for your run

A half-marathon takes more than 15,000 steps.

That’s a lot of energy, effort and mental exertion. Here are some tips to get your head in the game for the race:

Make a public commitment

When you sign up for the race, let your friends and family know on Facebook. You can ask them if they have any tips or suggestions for running the race - you’ll be surprised at how helpful other runners are.

Try the course

When you sign up for the race, you’ll be given a map of the course. A simple way to overcome the unknown is to visit different parts of the track (especially the challenging sections) and run through them as part of your training plan. You can use these brief runs to visualise how you’ll feel as you make your way past the mile markers, as well as being able to chart your course to prepare for tight sections, navigate blind corners and get an idea of where the hydration stations will be.

Go the distance

If the distance seems overwhelming to you, try hiking or walking a 13-mile trail. Take off early with some friends, pack a lunch and bring along plenty of water. It will be a full-day trip, so plan accordingly. What once seemed like an insurmountable distance will now feel achievable - plus, you’ll have fun memories of hiking through some beautiful countryside with some of your closest friends.

These three simple tips will help you feel more confident about taking on the half-marathon challenge.

The week before the race

Here are two not-to-dos in the week leading up to the race.

Don’t try to run the entire distance the week before the race. The level of effort required to maintain a steady pace from Mile 1 to Mile 6 in a half-marathon is consistent; you need to stay in your rhythm and keep on trucking along. Between Mile 6 and Mile 10, it becomes much harder. Miles 10 to Mile 13 are very taxing on your body, and the reason why training programs max out at Mile 11. Your ego will tell you that you need to have completed the distance before doing it again, but it’s simply not the case. Cumulatively, you’ll put in 150+ miles during a 12-week program - so you’ve got the legs to make it.

Don’t run a lot the week before the race. This point bears repeating. It takes discipline to ‘taper’ off in the last week of your training schedule, but it’s absolutely worth it. You’re giving your muscles and joints extra time to recover and prepare for the big day. Fill your running time with more low-impact cross-training activities like swimming or perhaps strength training (at much lower weights than you’d usually lift).

Don’t put too much pressure on yourself in the last week.

How to prepare on race day

It’s what you’ve been waiting for - race day!

The atmosphere is electric. Thousands of people are preparing to run with you, and a lot is going on.

In this section, I’ll help you have the best race day possible by sharing a few simple race day tactics.

Eat a safe dinner. Eat foods that you’re comfortable with and avoid anything that could lead to an upset stomach the following day, like excessive dairy, creamy sauces, street-meat and anything that is overly spicy.

Lay out all of your gear. In preparation for race day, lay out all of your clothing and accessories so you can shower, eat breakfast and go. You don’t want to waste your precious energy looking for your lucky running singlet or wearing the wrong socks because you left it till the last minute. Pack an old shirt or sweater that you can throw away at the start line if you need to. Don’t forget your Gatorades, GUs and water bottle.

Book a taxi the night before. In larger cities, running events will bring traffic to a standstill and occasionally leave runners stranded without transport before the event. If you’re taking the event bus, give yourself plenty of time to get to the bus stop and the venue beforehand.

Get plenty of sleep the night before the race. This seems obvious, but the buildup of nerves and excitement before the big day can create an energy overflow. Do your best to get to bed 30 minutes earlier than you typically would - you’re going to need a fresh start in the morning.

Load up with a big breakfast. You’re going to burn a lot of energy during the race, so make sure you take on plenty of carbohydrates and hydrate before the race. I eat a bagel, a Clif bar, a Powerbar and a large Gatorade 90 minutes before the race starts. It will feel strange to hydrate a lot the morning before the race, but do it anyway.

Use the bathroom before you get to the event. Race organisers do their best to provide ample facilities for runners, but when you’ve got thousands of well-hydrated and nervous people, you can expect very long lines to the portable bathrooms.

Be strategic with your bib placement. In my very first race, I pinned my runner’s bib so that my number sat in the middle of my chest. 13.1 miles later, I was in a lot of pain. When you pin your bib, aim for your midsection instead of your chest. Also, make sure your waistband or backpack doesn’t mask your race number - you can use these numbers to find yourself in photos that are automatically taken along the course, so make sure they are 100% visible so you can find yourself in the online photos later on.

Join the correct wave. For larger races, you’re required to select your approximate time and starting wave for the race. If you’ve improved your time to be on track for a 1:50 finish, but have put yourself in the wave that is paced at 2:10, then find the wave that finishes at 1:50. This will help you avoid overtaking dozens of people in the first few miles.

Go out slowly and keep to one side. It’s easy to get caught up in the excitement of race day, you’ll hear people cheering, music blasting and feet pounding against the pavement. A lot of first-time runners let the excitement get the better of them and go out significantly faster than they should, sapping their energy. As a courtesy, make sure you keep to one side when you’re running, as there will be people who will try to overtake you, no matter which wave you start in. Keep your eyes focused on what’s happening ahead - the first few miles of a race are filled with a lot of falls and near misses.

Know your hydration stations. Every few miles, there will be stations that have cups of water, electrolyte drinks and after Mile 6, snacks and energy GUs. When you approach a hydration station, try to pick a spot where the majority of runners are. They will bunch up, so you can swoop in, grab a refreshment and be on your way. Try not to cut people off or get angry at the attendants when they’re frantically filling up cups - they are volunteers and doing their best, so take the opportunity for a quick breather and be patient. Don’t gulp your drink down - take small sips and you’ll prevent a mid-race stitch. Finally, people are going to bump into you, so prepare for contact by either taking a quick sip after you grab it or grabbing two drinks if there are enough available.

Take a few seconds. If you’re cramping or in pain, move over to the side and stretch or take a few seconds to regain your composure. Listen to your body.

You’re racing with only a few miles to go.

Congratulations - the finish line is in sight!

The last mile is going to hurt.

Use your final mile as an opportunity to reflect on all of the effort you exerted to get race-ready. Think about the beautiful scenery, the fun you’ve had and the nights out you’ve sacrificed in the name of fitness. Try to stay with those thoughts for as long as you can, because the last mile is going to suck. You can expect to have very tight hips, hamstrings and aches in your knees. Your lower back might burn too. It’s OK - you will make it.

‘Fake it till you make it’ is a great mantra for the last 1.1 miles of the half-marathon.

People will be shuffling, struggling and stopping all around you - so it’s your opportunity to have some fun. As you near the finish line, force yourself to smile. It will be the furthest thing from your mind, but it will help you get into celebration mode and also have a nice finish line photo. As you collect your medal after the race, take time to thank the volunteer who hands it to you and then go and find a quiet place to have a long stretch session.

Congratulations - you’ve completed your first half-marathon. Now go and celebrate, you’ve earned it.

Your body will tell you it doesn’t feel like running in the next six months, but your mind will wander. One day, you will ask yourself, “I wonder… could I beat my time in the next race…?”

There’s only one way to find out…

8 Week Half Marathon Training Schedule