How To Nail Your First Half Marathon

You've done it. You've signed up to run your first half marathon. GO YOU! You are now part of the 0.5% of Brits who sign up to run a half marathon each year.

You're no doubt feeling a mix of excitement and nervousness and have arrived at this blog post looking for guidance on your next steps. Well you're in luck, my friend... because that's exactly what I have in store for you.

Jay running the Manchester Half Marathon, October 2023

Now, if you're looking for a training plan that will whip you into shape ahead of your first half marathon, this isn't it. (But don't panic - you can find some very well structured training plans on a range of running apps such as Nike Run Club, Runna, etc.)

Instead, this post aims to cover the bits you probably haven't thought about yet. We know the age-old saying, Fail to prepare; prepare to fail, and this is very true in the case of half marathon prep. There's a lot to consider that can help you shave off seconds and minutes when race day rolls around.

Alongside a progressive training plan, the key to smashing your first half marathon is getting organised well ahead of time so there are no last-minute panics or nasty surprises. From getting the right race accessories, to carb-loading, to planning your event day water intake, we're going to cover the pre-race timeline, providing a check list of things to do in the lead up to the big day. Pens at the ready! (Or pin this article and save it for later!)

The Ultimate Half Marathon Timeline:

3 months out - check your shoes. Getting your shoes right could be the difference between absolutely crushing your first half marathon and hobbling over the finish line (or not at all!) Ask yourself: do my running shoes support my ankles; is there enough cushioning under the heel; do they support the arch of my foot; are my joints uncharacteristically sore after longer runs; are my toes becoming blistered? If your running shoes aren't feeling right then now is the latest you want to leave it to swap them out for a new pair. Shoes take time to break in and the last thing you want is to be rubbing blisters on race day because the new sprinter max 500s haven't yet moulded to the shape of your foot.

2 months out - consider your accessories. If you're wanting to take an accessory belt or runners backpack on the course with you to store things like water and energy gels, now is the time to ensure you have the necessary pieces. Be sure to trial your accessories on longer runs to test them out for comfort and practicality. Consider whether you can you access your items with ease or if you'll need to slow your pace to reach them and take some time to explore various strap adjustments to find a comfy fit that doesn't chaffe or restrict your movement.

1 month out - trial your nutrition. If you're wanting to use energy gels for a pick me up during the race, be sure to test a few different products in advance to find one that works for you. It's best to avoid trying new food products on the day of the race in case of adverse reactions. If you don't plan to run with a belt or pack for carrying your own gels, find out which brand the race organiser will be supplying on the day and buy some in to test them in advance. This way you can be sure your body agrees with them and won't have any nasty surprises on the day. Try out a few different breakfasts during this phase to see which one offers you the best release of energy to fuel your runs without discomfort or drastic sugar crashes. Ideally, these will be carb-focused but also incorporate some protein and healthy fats to help slow digestion and release energy steadily.

2 weeks out - get your clothing sorted. By now you should have a good idea of what clothes you want to run in. Once again, be sure to test them out on a longer run to ensure they are comfy from start to finish. Consider the following: If you need storage for items such as a phone or energy gels, do your chosen running clothes have pockets? Do they have zip pockets or are the pockets deep enough that items won't fall out as you move? Are you constantly tugging your leggings up over your waist? Does your sports bra provide the support that you need? Do they chafe at the seams? Is your chosen material sweat-wicking? If there is a problem, now is the time to buy in any final items so you've got time for a few final test runs before race day. Make sure you have these set aside so they're clean and ready to go for the event.

10 days out - your final long run. This doesn't have to be the full 21km, but it's recommended that you aim for 18km to ensure your stamina is up to scratch. If you can manage 18km, adrenaline will carry you through the final 3km on the day. No more long runs after this! Don't be tempted to squeeze in some final prep, give yourself time to recover so you're at your freshest for event day.

1 week out - ease off your training. You may like to do one or two shorter runs in this final week to keep things ticking over but avoid anything too strenuous and be careful not to pick up any last minute injuries. If you also incorporate strength training into your exercise routine, you'd be well advised to ease off the weights this week too, focusing more on upper body sessions so your legs can be at their freshest for the half marathon. Don't worry, you can go 2 weeks without weight lifting before you'll start to lose muscle, so can you pick things up where you left off after the race!

6 days out - plan your journey. Whether you're running local or are going further afield for the event, be sure to check the organiser's website for travel updates, details of planned road closures and available public transport links. Make sure you know exactly where you need to be, how you're going to get there avoiding road closures, and what time you need to set off in order to be on time. Plan for congestion and allow yourself extra time. You don't want to be in a panicked rush and you definitely don't want to have to run to make your start wave. Save that energy!

5 days out - prioritise your sleep. The night before the race you're likely to toss and turn in anticipation, so your best chance of being rested will come in the days prior. Prioritise an early bedtime ensuring you get at least 7 hours each night so you can be at your freshest for the race. Avoid caffeine and alcohol after 4pm, then limit screen-time and avoid stimulating content (this includes work emails!) within 1 hour of bedtime.

4 days out - increase your water intake. Smashing a load of fluids the morning of the race is a perfect way to ensure you need to stop for a loo-break on the course, costing yourself precious minutes. Instead, aim to increase your water intake in the days leading up to the event to hydrate your cells and get your body feeling its best in advance of race day. Remember, water is required for every single chemical reaction that takes place in the body, so hydrating will benefit your performance in every possible way!

3 days out - start carb loading. You don't necessarily have to increase your overall calories but ensure that 50% of your meals are coming from carbohydrates to ensure your muscles have a decent energy store ahead of race day. Good sources of carbohydrates include brown bread, rice, and pasta.

2 days out - no more running. Take the next few days to rest and mentally prepare. Double check what time you need to arrive and what time your wave of runners is due to begin the race. If you'll be taking a bag that you aren't planning to run with, check where the bag drop is and what time last entry is for your wave. Do a final weather check for race day - if the weather conditions will be cold, be sure to plan what thermals you can take with you, but be aware you may have to leave them at the start line. Many races donate start line clothes to charity, so it's best to layer up with items that you're not too attached to. For warmer conditions, consider sunscreen, a cap and sunglasses.

1 day out - final preparations. Lay out your race clothes for tomorrow and if you've received your race bib in the post be sure to have it ready pinned to your top - small safety pins are usually the best choice for this. Accept that nothing more can be done today and your best course of action is to fuel well, hydrate well, sleep well and try to relax. Oh - and don't forget to set your alarm for the morning!

Race Day - stick to the plan. It's the big day. Stay calm, stick to your plan. You've got this! Eat that carb-focused breakfast that you planned for 2 hours before the race, alongside a large glass of water, then reduce your water intake down to small sips in the lead up to the race to avoid last minute loo breaks. If you plan to consume an energy or pre-workout drink, read the label to find out how long it takes for the effects to kick in or if in doubt, consumption 30 minutes before the start of the race is often a safe bet. One final tip before you head off - vaseline your toes! Yep , you read that right. Even if you have the world's comfiest running shoes, luck favours the prepared and vaseline-ing your toes and any other common chafing sites such as heels, underarms, nipples, inner thighs, etc, is a great way to provide extra comfort so you can just focus on the running. Trust me on this one!

A final word:

The number one rule of race day is... don't try anything new! The purpose of this article is to help you check off all the things you may need to consider in advance of your first half marathon, so don't be tempted to play any wild cards that could jeopardise your efforts. Stick to your plan.

It's also very common for first-time runners to get caught up in the excitement of the start line and rush out of the gates - but this would be a huge mistake that you'll pay for later in the race. Keep to the pace you've trained for, enjoy the atmosphere and if you've got anything left in the tank as you approach the finish line, that's the time to break out the final sprint and finish on a high.

Good luck with your training - you're going to smash this!

If you found this article useful, why not share it with a friend?

Stay happy, stay healthy.

Jay x