Half Marathon 101: Ultimate Guide to Your First Half Marathon

Are you thinking about tackling your first half marathon? Whether you’re new to running or finally taking the leap, training for a half marathon is a big but exciting challenge.

This guide will walk you through everything—building endurance, nutrition, and race-day prep—so you can show up confident and ready. No matter your pace or experience, you’ve got this! 

First things first is your training plan. A 12 to 16-week training plan is ideal for beginners, giving your body time to adjust without risking injury and burnout. The key is gradual progression—you don’t need to run 13.1 miles right away!

Most training schedules include:

✅ 3-4 runs per week, including one long run to build endurance.

✅ Cross-training days (biking, swimming, or strength training) to boost overall fitness.

✅ Rest and recovery days to allow your muscles to heal and prevent burnout.

Start slow, focus on consistency, and don’t stress about pace—just get comfortable running longer distances. As your endurance improves, race day will feel much more manageable!

Injury Prevention & Recovery

Many beginners make the mistake of pushing too hard, too fast, leading to injuries like shin splints, knee pain, or plantar fasciitis. The best way to avoid this? Gradual increase in mileage, proper recovery, strength training, and listening to your body.

🚨 Key injury prevention tips:

✅ Increase mileage by no more than 10% per week to prevent overuse injuries.

✅ Strength train to target key muscles and correct imbalances, preventing injury and supporting your joints.

✅ Warm up with dynamic stretches and activation exercises to properly prepare and activate your legs.

✅ Mix in cross-training (cycling, swimming, yoga) to prevent overuse and reduce strain on your body.

✅ Take rest days seriously—your body builds strength when it recovers, not when you overtrain.

✅ Wear the right shoes—proper running shoes reduce impact and support your stride.

✅ Stretch and foam roll after runs to keep muscles loose.

If you feel a small ache, rest and ice it early before it becomes a bigger issue. Running through pain won’t make you stronger—it’ll sideline you. Be patient with your progress, and you’ll make it to race day feeling strong and injury-free.

Nutrition & Hydration

When it comes to nutrition and hydration, what really matters is getting the right fuel at the right times.The time of day you run doesn’t matter too much, it’s about being consistent and making it work for you. However, eating before a run isn’t necessary for everyone. Some runners prefer running on an empty stomach, especially for shorter runs, and that’s perfectly fine. Listen to your body and adjust accordingly.

Pre-Run Fueling:The timing and type of food you eat before your runs will vary depending on the distance and intensity of your workout. For shorter runs (under 60 minutes), you can get by with a small, easily digestible snack, such as an apple, banana or a piece of toast with jam or honey. These options provide quick, easily accessible carbs to fuel your run.

For longer runs (over 60 minutes), a larger pre-run meal is recommended about 1-2 hours beforehand. This could include oatmeal (with or without fruit), a bagel, or a banana with nut butter. Focus on carbs to fuel your muscles and a bit of protein to prevent muscle breakdown during your run. Avoid high-fat or high-fiber foods and eat at least 15-20 minutes before your run to avoid stomach discomfort.

Hydration During Training:

Proper hydration is crucial for maintaining performance and preventing dehydration during runs. Aim to drink 16-20 ounces of water 2-3 hours before your run and another 8 ounces about 20-30 minutes beforehand. During longer runs (over an hour), drink 4-6 ounces of water every 20 minutes to stay hydrated. In hot or humid conditions, consider using an electrolyte drink to replenish lost sodium and other minerals. Adjust your intake based on your sweat rate and weather conditions to stay adequately hydrated.

 Race Day Preparation

Race day can be nerve-wracking, but preparation is key! The night before, lay out everything—your race outfit, running shoes, bib number, hydration, and snacks. Stick to a carb-focused dinner (like pasta or rice) and go to bed early.

On race morning:

✅ Eat a familiar pre-run meal (nothing new!).

✅ Arrive early to check in, warm up, and find the starting line.

✅ Start slow—don’t sprint at the beginning or you’ll burn out.

✅ Follow your fueling and hydration plan—water stations are there for a reason!

✅ Most importantly, enjoy the experience—you’ve trained for this!

Training for your first half marathon takes dedication and consistency. Focus on gradually increasing your mileage, fueling properly, and taking care of your body. Stay committed to your plan, and trust your training on race day—you’ve got this!