Over the years, the number of 13.1-mile races has increased, leading the half marathon to become America’s fastest-growing race distance, along with a growth in the number of participants.
According to Running USA, the number of people who completed a 13.1-mile race increased by almost 15 percent from 2011 to 2012, reaching a total of 1.85 million. Additionally, the International Institute of Sports Medicine reported a further increase in participation, with 2.1 million individuals taking part in such races in 2018.
What is the reason for choosing half? For numerous runners, aiming for a goal of running 13.1 miles – whether it’s completing the distance for the first time or achieving a new personal record – is a challenging yet attainable objective. It provides almost all the joy of completing a marathon without the strain of going (and preparing for) double the distance.
You can quickly bounce back, so it is not unreasonable to take on more than one or two tasks a year.
No matter if it’s your first or fifteenth half marathon this year, maximize your 13.1-mile journey from registration to crossing the finish line with these valuable tips.
Half Marathon Tips for Race Day
To feel prepared and calm any unnecessary nerves before the start of a half marathon race, follow these step-by-step tips. By thoroughly educating yourself and getting ready for the particular course and race day environment, you will enhance your confidence during the run.
1. Stick to your usual meals
On race day, it may be tempting to modify your routine in order to better prepare, but doing so often results in digestive troubles during the race. Instead, stick to your usual dinner and breakfast, as well as their timing, on the morning of the race.
If you usually have breakfast two hours before running, you should wake up early on race day to do the same. Stick to your usual breakfast options such as toast or oatmeal, even if it requires you to prepare and pack it beforehand.
2. Wake up early enough to eat
Just like sticking to your usual foods, it is recommended to adhere to your regular meal timings. The night prior to the race, try to have dinner at your customary time. Limit your intake of post-dinner snacks or dessert in order to give your body ample time to digest and process, especially if the race begins early.
In the morning, acknowledge the reality that you will probably need to awaken much earlier than usual. A majority of races necessitate some travel to reach the starting point, consequently, you need to prepare in advance regarding your meal timings.
3. Hydrate the night before
On race day, half marathon hydration holds great significance and to ensure success, it is crucial that you give priority to hydrating the night before. Instead of consuming alcoholic or caffeinated drinks, it is advisable to opt for water a day in advance and enjoy the celebration after the finish.
By waking up on race day with an already hydrated body, you will enhance your well-being and offset any potential dehydration during the run.
4. Maintain your usual bathroom schedule
One of the main causes of stress on the day of a half marathon race is the uncertainty of being able to use the bathroom before the beginning. The presence of lengthy queues and the anxiety or disruption caused by nerves or altered routine can be distressing for numerous runners.
Instead of becoming stressed or anxious if you are unable to go extremely early in the morning, make an effort to adhere to your regular routine. If you usually begin your run without pausing, you can intend to do the same on the day of the race.
5. Map out the start
Before embarking on a half marathon, it is common for runners to have to travel a certain distance. Whether it’s a different country, state, or even just the neighboring city, it is advisable to review the route in advance.
To prevent any unforeseen delays and plan parking ahead, it is beneficial to be aware of the streets that will be closed. Examining the maps in advance will minimize stress on the day of the race.
6. Don’t obsess
When reflecting on your training, it may be tempting to question if you have done enough to achieve your race day goals. Nevertheless, it is important to remind yourself that all your training is in the past, and there is no further action you can take at this point.
Avoid letting your mind get overwhelmed with obsessive thoughts or worries. Remember that you have put in the effort to train and prepare yourself, and now you are fully prepared to commence running.
7. Start in the correct corral
On half marathon race day, starting in the correct corral is one of the most essential tasks. While it can be tempting to move to a higher position among faster runners, this frequently leads slower runners to a disadvantage.
If you happen to walk into the correct corral at the beginning, be aware that things may change as the race starts. Sometimes the corrals can shift due to runners crossing the starting line, which may result in unintentionally being grouped with runners of a different pace.
8. Look for the cameras
Regardless of whether your race day is a tremendous triumph or a slight disappointment, you will undoubtedly generate enduring memories. One of the most effective methods to accomplish this is by striving to capture striking race photographs.
To guarantee that you are captured in your action shots, it is beneficial to keep an eye out for cameras strategically placed around the course. If you are inclined, you may choose to smile, wave, or strike a pose in order to secure a photograph that you will be pleased to display.
9. Run for a reason
Even if you have already completed a few long races, training for and participating in one can still be a challenging task.
There are various reasons why we put on our running shoes. It could be to try something different, shed some weight, honor a loved one, fundraise for a cause, or achieve a personal record. The possibilities are limitless. Regardless of your motivation to run, it is important to frequently remind yourself of those reasons and always remember the significance of crossing the finish line for you.
10. Train for at least 13 weeks
Although it may appear unusual to allocate one week of training for each mile of the race, a 13-week duration is sufficient to gradually enhance your long run, weekly mileage, and essential workouts. This period is not excessively lengthy to hinder motivation or make your training become monotonous.
Adding just one mile to your longest run each week will enable beginners who typically run only 4 or 5 miles to comfortably complete the race distance on the actual day.
If you are a seasoned runner and the distance is not a worry, you can follow a 13-week training plan that includes gradually increasing mileage and difficult race-specific workouts. This will help you prepare well and potentially achieve a new personal record. Once you are fit enough to run a half marathon, you can reduce your training program to approximately 10 weeks for future races.
With numerous options available, how can you determine which half-marathon shoe is the most suitable for you? If you consult any running expert, they will advise you that the ideal running shoe for you is the one in which you experience the greatest comfort. It’s as straightforward as that.
If you feel like you require more assistance in selecting the perfect pair of shoes, worry not. We have a comprehensive guide available that will help you find the ideal shoes for your running style, location, and experience.
12. Then buy two
During three months of half-marathon training, the number of miles you run will accumulate, and one pair of shoes may not be sufficient to handle all the mileage. To ensure the durability of each pair, it is advisable to have two fresh pairs of shoes available at the beginning of your training. This way, each pair can have sufficient time to recover between workouts, just like your body needs to recover after a long run or important training session.
Recent studies indicate that by alternating between different pairs of shoes in training, the risk of running-related injuries can be reduced. This is achieved by varying the load on your musculoskeletal system. Notably, a study revealed that alternating running shoes resulted in a 39 percent lower risk of running injuries compared to consistently using the same shoes.
While it may require a significant amount of money, purchasing two pairs of shoes can bring about remarkable returns. Regard it as an investment in both your well-being and your long-term race objectives for the year.
13. Recruit a half-marathon training partner
Training is better with a buddy, so don’t go at it alone. If the miles increase, workouts become more difficult, or motivation begins to wane, a training partner can keep you enthusiastic and responsible.
In addition, they will also be present to accompany you through each experience, rejoice with you on the day of the race, and exchange extraordinary tales afterwards. It can be highly tempting to stay in bed and forgo a chilly morning run if you are running solo, but having the knowledge that you are meeting someone else to engage in the effort together can be the motivating factor that urges you to rise and depart.
If you want to enhance your speed, locate a training partner who is faster than you and allow them to motivate and challenge you to become a swifter runner.
14. Plan a 5K and 10K too
To avoid feeling like a long time before your big race, set smaller goals throughout the journey to stay motivated and track your progress.
By scheduling a 5K race after three to four weeks of training, and a 10K race three to four weeks before your half marathon, you can stay motivated and enhance your fitness level, while also gaining insight into your training progress.
These tune-up races are also a chance for newer runners to practice their race-day routine before their half marathon. This is ideal because newer runners can often feel overwhelmed and nervous during larger events.
15. Run on different surfaces
Avoid getting stuck in a monotonous routine of running. It can be tempting and effortless to keep choosing the same route around your house or rely on the treadmill in the gym once more. Whenever feasible, aim to vary the surfaces upon which you run.
Recovery runs can benefit from softer surfaces like grass or trails because they exert less impact on your body, and the unevenness of these surfaces can enhance the strength of your feet or lower legs.
By running on roads, you can toughen your legs and improve your race rhythm, while the treadmill can assist you in establishing a precise pace. Similar to changing your running shoes, altering your running location can reduce the usual overuse injuries associated with running.
