Walking Your First Half Marathon: Tips and Tricks for Beginners
In just a few weeks, we’ll be entering the busiest race season of the year. Each weekend, thousands of racers will be lining up at the starting line and setting off on an exciting (and exhausting) adventure. When I started walking regularly, years ago, I never thought I’d be one of them. And I never, ever, ever imagined that I would tackle a half marathon—or, really, anything beyond a 5k. But, here I am, a half-marathoner! But that didn’t happen overnight. It meant months of training and planning and preparing—and I learned so much from the experience! So if you’re thinking about tackling a half marathon of your own, here are some of my top tips for making it happen.
Double-Check with Your Doc
Training for and participating in a half takes a lot of hard work and endurance. Before you commit to your race, run it by your doctor first, just to make sure your body can handle the extra strain.
Choose Wisely
Do your homework before you choose your first half. Some are walker friendly, while others aren’t quite so much. Read up on the race before you sign up and make sure you’ll be able to complete all 13.1 miles within the course limits. Also…keep in mind that the after party can be a big part of the fun—so if you want the party to be going strong when you cross the finish line, choose an event that features both a half and a full.
Train
This should go without saying, but I think way too many people think that the training is no big deal. You’re just walking, right? Well, yes. But you’re walking 13.1 miles. All at once. Ideally without stopping or passing out along the way. It doesn’t matter if you’re running or walking or skipping. That route is long and tiring, and it takes a ton of preparation. So find yourself a training plan—whether that means joining an online or in-person group or printing off a program from online. While you’re training, you’ll work yourself up to the distance. You’ll probably find yourself some good cross training exercises. And you’ll work on things like clothing, nutrition, and hydration—all important parts of finishing a race. Which brings me to…
Experiment
While you’re training, try out different gear, different fuel options, different hydration. Keep in mind that races will have hydration stations along the course, but you might want to have your own hydration plan, too. And you’ll want to pack snacks. I keep protein bars and trail mix handy, but you’ll find what works for you (and your stomach).
Obsess about the Weather
Weather can be unpredictable during the spring and fall, when most races take place, so you’ll want to have a good grasp on what to wear under which conditions. Ask others who are experienced in races for advice, but also…go with what works for you. We all run a little differently (I tend to run cold), so if you need some layers, plan for layers. A thin pair of gloves can be handy, too—and you can put them in your pocket when you don’t need them. Also…keep in mind that you’ll most likely be standing around for a while, just waiting for the race to begin. Consider making a trip to Goodwill before the race and getting something warm to wear before the race. Race organizers will often have areas where you can toss your extra layers—and they’ll go straight back to Goodwill for the next racers to pick up.
Plan Ahead
Have everything figured out well before your race. Plan what you’re going to wear. Plan what you’re going to eat before you go. Plan your nutrition and hydration. Plan what you’re going to bring with you to the race (whether you’re doing gear check or just leaving everything in your car). If you’re going to be listening to books or music during the race, have that ready, too. Know when you’re leaving, how to get there, and where to park. Pin on your bib, set out your packs. Plan your morning routine. Have all of your clothes waiting for you when you get up. And do it all early in the day—so you can take the evening for those few last-minute details.
Charge Everything!
Your phone will be valuable before, during, and after your race, so make sure it’s charged and ready. You might want to bring an extra power source, too. I realized not far into my race that taking pictures and filming videos and playing music was draining my battery, so I had to keep that in mind—but I could have done without the extra distraction. The same goes for other electronics—like ear buds, if you’re using them. Make sure they’re charged and ready to go.
Go to Bed Early
That’s not to say that you’ll get a lot of sleep. I can never sleep the night before race day. There’s always something going through my head—but maybe that’s just my off-the-charts anxiety. And also…I’m always just extra wired. So while I don’t get a whole lot of sleep, I do try to give my body the extra rest.
Don’t Forget the Body Glide
Just…everywhere. And also sunscreen. And lip balm. You’ll thank me later.
Plan for Delays
As my race brochure pointed out, think of how long it would normally take you to get to the starting line—then double it. There will be a whole bunch of people heading to the same place—and, to complicate matters, roads will be closed. Give yourself plenty of time to get parked (or take an Uber) and get to the starting corrals with time to spare. You don’t want to be stressed out as you’re racing to get to the race in time.
Don’t Overdo It
It’s so exciting to be there. There will be people running past you and spectators screaming. You’ll be tempted to push yourself. But don’t. Remember your training. Keep an eye on your pace. Look for pace team members who can keep you on track. If you push yourself too hard from the start, you’ll burn out—and you’ll suffer in the end (if you’re even able to finish). Just stay at a comfortable pace. This is your first half. You can always push yourself next time. For now…just make sure you finish.
ENJOY IT!
Once you’re ready to go, just take it all in. Take a ton of pictures. And videos. Make friends with the people around you. High-five the spectators. Smile! Celebrate each and every mile. And when it’s over, you’re allowed to cry a little bit. You’ve worked hard, and it’s a big freakin’ deal.
CELEBRATE!
Stick around for the after party. Take more pictures. Eat your banana, drink your water, and take advantage of any other freebies. (One lesson that I learned the hard way: if someone’s handing out plastic bags, grab one. They’re for filling with all of the goodies that people will hand you.) If your family or friends are at the finish line (which I highly recommend), have them take an embarrassing number of pictures. You’ll be glad you did. And then…keep celebrating. Celebrate for days, weeks, months to come. Did I mention that this is a big freakin’ deal? You’re a rock star! Wear your 13.1 shirts and hats and jackets and socks and whatever else. Heck, wear your medal for the next week (or month…your choice). Put that 13.1 decal on your car because you’re a superstar—and you did something that most people will never even attempt to do. Be proud of yourself.
Clear Your Schedule
Please do not do what I did. There just happened to be an event for my very favorite hockey team across the street, directly after my half. So I went back to my car, warmed up a bit, applied some extra deodorant, and went to the event. And it was great and all, but I also spent the event wanting to cry. I was tired. My muscles were sore. I was still so cold that I was shaking uncontrollably. I should have gone home, drank some more Gatorade, taken some ibuprofen, and enjoyed a long, hot shower and a nap.
Take It Easy
Plan on going easy on yourself for the first few days after your race. If you trained properly, you shouldn’t be in really bad shape, but you’ll still want to give your body time to recover. If you’re getting out and walking in the days after the race, keep it slow and easy.
Completing a half marathon is a big deal—one that takes a lot of time, energy, and dedication. And if you’re ready to go for it, I’ll be here to cheer you on!
Who’s got marathon goals?
If you’ve done a half, let us know your tips for having the best half-marathon experience.
