So, you’ve signed up for your first half marathon, Congrats! Whether it’s been on your bucket list for years or a spontaneous decision, you’re in for an incredible ride (or rather, run).
A half marathon is 13.1 miles (or 21.1 km) of mental grit, physical endurance, and a whole lot of personal growth. But before you lace up your trainers and hit the pavement, let’s talk about what you really need to know.
This blog is your friendly, no jargon guide to prepping for your first 21K packed with practical tips, common mistakes to avoid, and expert insights (including why you might want to see a physio!)
Step 1: Build a Realistic Training Plan
One of the biggest mistakes debut runners make is jumping into training without a plan or choosing a plan that’s too advanced.
You should aim for a training schedule that lasts at least 10–14 weeks, depending on your current fitness level. It should include:
- 3–4 runs per week (easy runs, one long run, one speed/interval session)
- Rest days to allow your body to recover
- Cross-training (cycling, swimming, yoga, or strength training)
Your long runs are key. Increase the distance gradually ideally by no more than 10% per week.
Tip: If you’re starting from scratch, a run walk approach is a great way to build endurance without burning out.
Step 2: Don’t Ignore Strength Training
Running is great cardio, but it’s tough on your joints, especially if your muscles aren’t strong enough to support you.
Incorporate strength training 1–2 times a week to target:
- Glutes
- Hamstrings
- Quads
- Core
- Calves
Stronger muscles means better form, less fatigue, and lower injury risk.
Simple bodyweight exercises like lunges, squats, planks, and bridges can make a big difference.
Step 3: Fuel Your Body Right
Training for a half marathon means your body needs more fuel—not just calories, but quality nutrition.
Focus on:
- Carbohydrates for energy
- Protein for muscle recovery
- Healthy fats for joint and hormonal support
- Hydration every day (not just on run days)
Practice your race-day nutrition in advance—try different snacks, gels, or drinks on your long runs to see what works best for your stomach.
Step 4: Prioritise Recovery
Recovery isn’t lazy it’s smart. Overtraining can lead to injuries, burnout, and poor performance.
Make recovery a part of your plan:
- Sleep well (your muscles repair at night)
- Stretch or do mobility work after runs
- Use foam rollers or massage tools to ease muscle tension
- Take rest days seriously your body needs them!
Step 5: See a Physiotherapist (Yes, Really)
You don’t need to be injured to benefit from seeing a physio. In fact, prevention is better than cure!
A physio can help by:
- Identifying any muscle imbalances or movement issues
- Giving you prehab exercises to prevent injuries
- Helping you manage any niggles before they become serious
- Improving your running form
A pre-race screening can help you start on the right foot, literally.
Common First-Timer Mistakes (and How to Avoid Them)
1. Skipping Rest Days You’re motivated, we get it! But rest is where the magic happens. Training breaks your muscles down; rest builds them back stronger.
2. Ignoring Pain That little niggle in your knee? If it doesn’t settle with rest or keeps recurring, get it checked. Don’t try to push through it could sideline you on race day.
3. Doing Too Much Too Soon. Patience is key. Ramping up distance or intensity too quickly is the fastest way to get injured.
4. Wearing Worn-Out Shoes Invest in a proper pair of running shoes. Ideally, get fitted at a running store. Old or ill-fitting shoes can wreak havoc on your knees and hips.
5. Not Practising Race Conditions Train in the clothes, shoes, and fuel you plan to use on race day. That way, there are no surprises.
Mental Prep Matters Too
Running a half marathon isn’t just physical, it’s mental too. You’ll hit walls. You’ll question why you signed up. And that’s normal!
Ways to stay mentally strong:
- Break the race into chunks (e.g., 5K, 10K checkpoints)
- Run with a friend or join a local club
- Listen to music or audiobooks on long runs
- Visualise crossing the finish line (it really helps!)
Tapering: The Final Countdown
In the last 2–3 weeks before the race, your training should decrease. This is called tapering, and it allows your body to recover and store energy for race day.
Don’t panic if you feel antsy it’s completely normal. Trust your training and focus on sleeping well, hydrating, and eating right.
Race Day Essentials
On the big day, remember:
- Eat a familiar breakfast 2–3 hours before
- Arrive early to warm up and settle your nerves
- Start slow—adrenaline will tempt you to go out too fast
- Stick to your fueling plan
- Enjoy the atmosphere!
And don’t forget to smile when you cross that finish line, you’re officially a half marathoner!
Final Thoughts
Training for your first half marathon is a journey and it’s not just about the race. It’s about building new habits, pushing past limits, and discovering what your body (and mind) are capable of.
With the right plan, smart training, and a bit of support from professionals like physiotherapists, you’ll be more than ready.
So go on get out there, trust your process, and enjoy every mile. You’ve got this!
Need help staying injury free while training? If you’re curious about how your body’s holding up or want some guidance on staying injury free, feel free to get in touch with Red Physiotherapy we’re here to support you every step of the way.