Half Marathon

Because running a half marathon puts a great deal of strain on the mind and body, runners should gradually build up their distance and aim to train for a minimum of 12 weeks.

Training for a half marathon can be difficult, especially if you’re new to long-distance running. However, the distance can be picked up by anyone with enough time and dedication.

• To begin with, you should aim to run every other day, taking a rest in between training sessions to allow your body to recover

• You should attempt to increase the distance you run every week until you are comfortable that you can run 21km (13 miles) continuously

• Build endurance by altering your speed while you train

• If possible, run different routes to help keep your mind engaged

• Build strength training into your fitness routine

• Always do warm-up and cool-down activities to get the blood pumping and help reduce the risk of injury

• Eat a healthy and balanced diet

• Make sure you wear comfortable, good-quality footwear

• Always keep properly hydrated

How to pace for a half marathon

One of the keys to successfully running a half marathon is setting a steady and manageable pace to avoid burnout. Elite men’s half marathon runners will maintain a pace of between 4:30 and 5:00 minutes per mile (2:48 to 3:06 per kilometre). Meanwhile, elite women’s half marathon runners will maintain a pace of about 5:00 minutes per mile (3:06 per kilometre).

One effective way to pace the race is to split it into chunks, e.g., 13 x 1 mile sections. Help set the pace by running each individual mile in a similar time, which you can track using a GPS watch. You should train at your target pace but listen to your body and don’t push yourself unnecessarily, as this can cause your pace to slow.

Half marathon FAQs

How to prepare for a half marathon

You should spend at least 12 weeks preparing for a half marathon. However, the longer you spend training, the more prepared you’ll be. You should aim to train four times per week, making sure to rest in between training sessions to allow your body to rest and recover. Over time, gradually increase the distance you run but set realistic and achievable goals based on your knowledge of your body. You should also make sure to build your strength by using weights and eating a healthy and nutritionally balanced diet.

What to eat the night before a half marathon

At least three hours before you go to bed the night before a half marathon, you should eat a nutrient balanced meal that contains carbohydrates and protein but is low in fat and fibre. You should eat foods you’re familiar with and you should try to limit spices and processed foods to prevent digestive issues. A meal such as chicken and vegetables or pasta with a tomato-based sauce is usually a good place to start.

What to eat after a half marathon

After completing a half marathon it’s important to replace the energy your body has lost and start its recovery. Eat a small snack, such as a banana or protein bar, about half an hour after the race. Your next meal should be high in protein and carbohydrates, such as a sandwich on whole grain bread or chicken with vegetables. You should wash this down with water or an electrolyte-rich sports drink to replace lost fluids. You can help reduce inflammation and boost recovery by eating healthy fats such as nuts or seeds.

How long to rest after half marathon

After completing a half marathon, you should rest for at least a few days. Ideally, you should do minimal exercise for a week. However, this can depend on your overall fitness levels, and you may benefit from very light exercise during this time, such as walking or gentle yoga. You should also prioritise rest, including getting plenty of sleep, to give your body the best chance of a fast recovery.

How many steps are in a half marathon

A half marathon is 13.1094 miles or 21.0975km, which translates to approximately 26,200 steps.

Half marathon events

• San Diego 25