4 Necessary Steps to Run Your First Half Marathon

4 Necessary Steps to Run Your First Half Marathon
By Yuzo Makitani in The Outdoors —

I recently ran my first half marathon. Looking back at my preparation process, I found there were 4 necessary steps to finish the race within my target time.

Step 1: Understand your current level of fitness

I ran my first 10K in early February and immediately started training for my half marathon. The 10K was a good reference for setting my target time. You can use a race time predictor like RW's race time predictor to set a goal.

If you're new to distance running or coming back from a long break from running like me, I recommend you set an intermediate goal like a 5K (3.1mi) or 10K (6.2mi) before taking on the half marathon. Use a race calendar to find local races.

Step 2: Choose the right training program

The next step is to find a training program that will bridge you to your goal. This is the easiest but most crucial step to get right. You can find training programs online like Runner's World or Global Triathlon Network. I've found that recommended training programs are similar with a mix of rest/cross-train days, easy days, tempo/mile repeats, and long run days. You should take their program and adapt it to your own schedule. Here is how I customized the training program to fit my schedule and the event date:

Note: I recommend you do more XT and minimize impact sports like soccer. I like playing soccer too much to give it up ;)

While not a necessity, a smart watch will help you track your distance, pace, cadence, and hearbeat during both training and the race. My setup is an Apple watch playing Spotify over a pair of AirPod Pros. I run without my case or phone to keep my load as light as possible. There are a couple 160-180bpm running playlists that will pump you up and help you stay on cadence.

Step 3: Execute the training plan

This is the simplest but mentally and physically the hardest step. Keep your training flexible - if you miss a day, pencil that exercise in for the next available day. If you have to miss a week, pick it back up from next week's plan and not where you left off.

Stick to the training plan. Every run has a purpose. You may feel like running faster during easy days, but exercise restraint here. Easy days are important to let your body recover and develop slow twitch muscles. Similarly, push through the hard days.

Enjoy the process. If this is your first half marathon, you'll be setting your PR distance every week. That's an incredibly rewarding feeling that you can take into your next week.

Step 4: Nothing unexpected happens leading up to the race

This is the wildcard. Here is how you should approach the factors you may not have complete control over.

Avoid injury. Stretch after your runs. Drink goo on your long runs. Run your long runs on well lit, familar ground where you are less likely to trip. Listen to your body. Moderately aching muscles are fine but pain in the joints is a warning. Of course, don't attempt your half marathon with an injury.

Be familiar with your gear. Your shoes should be worn in weeks before the race. Run with the electronics you will run with during the race. Download that playlist to your device.

Prep for race day. Carb load 2-3 days before the race. Read the weather forecast. Plan your transportation. Avoid eating risky foods that may give you an upset stomach. Pick up your bib before the event. Pin the bib on your shirt the night before. Adjust your sleep schedule and take a melatonin tablet before your normal bedtime if you have to. Get to the start line early.

Pre-race toilet. Everybody has their own thing but for me it's important to take a #2 a couple hours before the race and #1 immediately before the race. You don't want a full stomach or toilet break to slow you down from reaching your target time.