07 Jan How to Prepare for Your First Half Marathon
Congratulations! You’ve signed up for your very first half-marathon!
Proper preparation is key for crushing your half-marathon race, whether it’s your first, second, or 20th! This includes having a plan for your training and your nutrition, as well as making time for adequate rest and recovery.
In this article, you’ll find my top tips (as a Registered Dietitian and Certified Running Coach) to help you get ready to conquer your first half marathon. Follow along with my unique Fuel Train Recover strategy, which you can learn more about in my signature online program, The Fuel Train Recover Club
Ok, let’s get started…
Step 1: Fueling
Training isn’t the only thing that’s going to impact your performance on race day. Proper fueling (ie. nutrition) can make a huge impact too! This will ensure that you’ve got the energy you need to perform your best during your training cycle, as well as give you the energy you need to have a solid race day performance.
Underfueling, (which is when we don’t eat enough to support our training demands) will only lead to fatigue, higher risk on injuries and an overall decline in performance as the weeks go on. This is why it’s so important to have a nutrition strategy in place.
Tip #1: Fuel up before you run
Leading up to your race, properly fueling before your training runs is a must if you want to feel and perform your best. Your pre-run meal should be focused primarily on carbohydrates, because that is what our muscles use for fuel when we train.
If you have a little extra time to digest before you run, you might want to include a small amount of protein as well so you don’t get too hungry during your training session.
For example…
Examples of pre-workout snacks that fit this bill are toast, cereal, fruit, crackers, pretzels, or granola bars.
As a general rule, the longer to your run, the more carbs you’ll need!
Tip #2: Refuel after you run
After training, aim to eat something within an hour of your workout and include both protein and carbohydrates. Examples of this include a turkey sandwich, hummus with edamame and pretzels or a high protein smoothie.
When planning meals, all the macronutrients (carbohydrates, protein and fats) are necessary for optimal performance and recovery, however carbs and protein are key right around your workouts since they provide fuel and the building blocks we need for recovery.
Tip #3: Stick to what works.
Remember the golden rule of running: “Nothing new on race day!”
The morning of your race, stick to the foods you’ve been practicing with for your training runs and what you know works well for you.
New foods plus a bit of race-day jitters can lead to annoying digestive issues that can really ruin your race day experience.
If you regularly experience GI issues while running, you’re not alone! These symptoms are actually fairly common in runners. Learn what causes GI troubles and how to deal with them by checking out the blog below.
How to Stop GI Issues From Hurting Your Running
Bonus tip: Don’t forget about hydration
Dehydration can seriously impact your performance. Make sure you’re staying hydrated the days leading up to the race. This can be achieved by drinking water with meals and in small volumes throughout the day.
You’ll want to make sure you’re hydrating during your race as well. Take a few sips of water every 15 minutes rather than drinking large amounts all at once as this will be much easier on your GI system. Additional fluids may be needed in certain situations like if it happens to be a hot or humid day.
Need more last-minute race tips? Check out my complete guide to getting race day ready here
Step 2: TRAIN
Tip #1: Run enough, but not too much
When it comes to your training, it is important to do enough running to prepare for the half marathon distance. But, it’s equally as important to not overdo it, and wind up injured before you even make it to race day.
While there is no ‘perfect’ number of days per week to run, or even number of miles per week that is optimal for every runner, what is important is not doing too much too soon for you as an individual.
In general, that means increasing your total weekly distance (if you add up all of the running you do together to get a total) by no more than about 10% per week.
Like most ‘rules of thumb’, the 10% rule isn’t perfect, but it will prevent most runners from ramping up their running volume too quickly, which is a primary cause of running-related injuries.
It’s a good idea to follow a structured training program that gradually builds up your mileage, and includes a weekly ‘long run’ where you’ll practice working up to that half marathon distance. Your long run is also a great opportunity to practice your fueling and hydration, and take your other gear like shoes and clothing out for a few practice runs so you feel confident for race day that you’ll be comfortable and blister-free.
Learn more about fueling for your weekly long run here!
In need of a training plan for your upcoming half marathon? Find training plans for beginners, strength training, other running advice, and SO much more inside The Fuel Train Recover Club!
Tip #2: Don’t skip your strength training
While it might seem like the only thing you need to do to run a half marathon is do a lot of running, strength training should be a key component of your training strategy if you want to make it to race day feeling strong and reducing your risk of getting injured.
Strength training as a runner doesn’t need to be fancy or even all that complicated. All you need is 15-30 minutes, 2-3 times per week. You can include basic exercises such as squats, planks, lunges, and push ups to strengthen your lower body, core, and upper body, all of which are important for proper running form and mechanics.
Learn more about the benefits of strength training for runners here
Looking for a beginner strength training program specifically for runners? Look no further than my free strength training guide!
Tip #3: Run slow if you want to run fast
It sounds completely crazy and counterintuitive, but if you want to eventually improve your race times, you need to put a lot of time into running slowly.
This is because running slowly helps build something we call your ‘aerobic base’, which is essentially your body’s engine. The bigger your engine, the more power you’ll be able to generate (which translates into running faster for longer).
One of the biggest mistakes most new runners make is that they try to run too fast, and complete all of their training runs at the fastest pace they can muster. This can lead to a lot of disappointment, when over time they find themselves getting slower, not faster!
Instead, by slowing down on most runs (about 80% is what’s recommended), and keeping speed work to just one or two sessions per week only, you can improve your running abilities more effectively over time.
Read more about the benefits of slowing down when you run if you want to get faster here!
Step 3: RECOVER
Recovery is critical after completing a long run. This is the time that our bodies take to heal, rebuild, repair, make us stronger and give us more power and speed.
Tip #1: Don’t skip your rest days
While it might seem like a good idea to run as much as possible to prepare for your half marathon, sometimes less is more. What a lot of runners may not realize is that it’s actually the down time we have in between our training sessions that allows our bodies to get stronger and more fit. This recovery time is key for improving your body’s energy systems, repairing and building new muscle tissue, and helping to reduce injury risk.
It’s ideal to incorporate one or two rest days per week into your training schedule. On these days you can still maintain some activity, but it should be low impact and low intensity (like a walk or easy bike ride, or a yoga class)
Tip #2: Prioritize getting enough sleep
Sleep is one thing that we could all get more of. It is a critical part of the recovery process that is needed for our bodies to recover from training demands.
When we sleep is the time when our body produce growth hormone, which stimulates muscle growth and repairs damaged muscle tissue. If you experience low energy levels or mental and physical fatigue, it may be a sign that you need more sleep!
Runners should aim to get 7 to 9 hours of sleep each night, and make getting enough good quality sleep a top priority when training for a race. If you have to wake up early to run in the mornings, this means going to bed earlier, avoiding screen time in the hours leading up to going to bed, and being done with caffeine at least 6 hours before bedtime.
Tip #3: Make time for self care (that isn’t running!)
I totally get it, exercise can feel therapeutic, act as a stress reliever, and make you feel like you can take on the world. But, when training for a race the demands on your body can be significant, and we need to get enough rest and recovery time to perform our best and stay injury free by race day.
This means finding other things that help you relax, unwind, and destress that aren’t centered around intense exercise, otherwise you might risk overdoing, especially if you’re a runner who tends to skip rest days.
Ensure you have a list of activities you enjoy that aren’t running, so you can achieve the right balance of work and rest needed to have a successful race.
And, for even more recovery tips, click below!
If you’d like to improve your running performance, body composition, and your relationship with food and exercise, then I would love for you to check out my signature program created JUST for runners, The Fuel Train Recover Club!
It includes specific, detailed nutrition advice tailored to runners, a training strategy that ensures you’ll be at peak performance come race day, and will help you find a balance of training and rest to take your running to the next level.
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