With spring weather in full bloom, millions are lacing up running shoes and taking to the streets and trails around their homes.
If you are ambitious, a question may pop up in your mind as you jog: "Could I complete a half-marathon?"
Doing so is challenging, but the goal is within reach for many people. In 2018, 2.1 million people completed a half-marathon, according to the most recent
statistics from the International Institute for Race Medicine.
With the right preparation, you too can cross the finish line.
Starting to run
The winding road to your first half-marathon should begin with some basic steps. If you have never run before, start slow.
The Cleveland Clinic suggests consulting with a physician before you begin a serious running regimen. That way, you can discover any potential health conditions before you start and treat them if necessary.
Many newbies might want to
start with a run-walk routine in which you run for a minute, followed by two minutes of walking. Do so for 20 to 30 minutes, increasing your run time by 30 seconds until you are up to 10 minutes of pure running.
From there, your body and increasing fitness level should take over. As your
endurance builds, you might feel strong enough to entertain thoughts of a half-marathon.
But before you commit to such a big run, try some shorter races, says Frankie Ruiz, chief running officer at Life Time Fitness and co-creator of the
Life Time Miami Marathon.
"I would encourage someone considering training for their first half-marathon to get a few 5Ks or 10Ks under their belt," Ruiz says.
Training for a half-marathon
Once you have accomplished that goal, a half-marathon becomes more realistic. If you are ready for the challenge, Ruiz suggests selecting a half-marathon that is at least 12 weeks into the future.
It is important to give yourself a long enough training window before race day. Do not try to cram training into a short period, which raises the risk of injury, Ruiz says.
When choosing your first race, prioritize the practical. "Consider making that race a local one to help reduce the complexity of planning for your first half-marathon start line," Ruiz says.
After selecting a race, craft a training plan. Consider training with a group of experienced runners who will help guide you to that race, Ruiz says.
Another option is to follow an established training plan and make it your own. For example, the Nike Run Club has published a 14-week
half-marathon training plan on the Nike website.
Many other books and websites are available that can help you map out a training regimen.
Common training mistakes
Training for your first half-marathon can be exciting, as dreams of glory flood your mind. But Ruiz says you should set modest goals. He suggests waiting until well into your training before establishing a target you aim to hit.
"If it’s your first half-marathon, then simply consider the goal of finishing within the allotted respective race cut-off time versus setting a specific goal time," he says.
As your excitement about the looming half-marathon grows, maintain self-discipline. Avoid doing too many miles too soon or going too fast before your body is ready to get to that level, Ruiz says.
"Runners need to be honest and let consistent training happen over time without skipping ahead," he says.
The Cleveland Clinic emphasizes the
importance of rest so that your body can fully
recover from more intense runs. It suggests following a day of a long run with a day off, or an easier training day.
It also says studies have found that muscle damage from long runs can last up to three weeks, so it suggests completing your last long training run three weeks before race day.
Overcoming other training obstacles
No matter how carefully you schedule
workouts, life has a way of wreaking havoc on your plans. If you encounter a hiccup, adjust your routine and move on.
"Flexibility is important," Ruiz says. "You may be following a calendar for your workouts, but adjusting for injury, job events, travel and other interruptions is necessary."
It is also important to try to train in an environment similar to the type you will race in, Ruiz says. "This may include warm weather, hills or uneven surfaces," he says. "Do your best to train in what you will be racing in."
