Half Marathon training tips hold significant importance, especially if you're gearing up for your inaugural 13.1-mile run and seeking guidance tailored to beginners. Yet, even if you've conquered the 13.1 miles several times, these Half Marathon training tips remain evergreen. Here's invaluable advice to enhance your training and optimize your performance in the 13.1-mile endeavor:

How much time should I allocate for Half Marathon training?

If you can comfortably run 3 miles, give yourself a minimum of 12 weeks to prepare for the 13.1-mile distance. If 3 miles is currently a challenge, consider starting with a program like "from the couch to a 5K" before adding the subsequent 12 weeks.

Is a Half Marathon training plan necessary?

The necessity of a training plan depends on your experience level. For beginners, it's a resounding yes. Novice runners benefit from structured guidance and the commitment it instills. While seasoned runners might rely on intuition, personally crafted or found online training plans offer valuable routine adherence.

Half Marathon Training and Diet

Nutrition takes center stage in Half Marathon training. As you log considerable road time, fueling your body optimally becomes crucial. Incorporate carbohydrates into your diet, especially before long runs. Carbohydrates aid in glycogen storage, providing quick fuel during the run. Two days before the week's long run, indulge in carb loading and stay well-hydrated. Limit alcohol intake during training. Pre-long run meal options include a bagel with peanut butter, oatmeal, or bananas—allow an hour for digestion.

A well-rounded diet is key during Half Marathon training, and consider supplements for recovery, performance, and weight management.

The best half marathon running shoes

Choosing the right running shoes is paramount for successful half marathon training. Proper footwear prevents injuries, enhances comfort, and supports individual biomechanics. Quality shoes absorb impact, offer durability, and adapt to different terrains. Their personalized fit accommodates unique foot characteristics, promoting biomechanical efficiency and preventing fatigue. In essence, investing in the right running shoes is essential for injury prevention, comfort, and optimal performance during half marathon training.

While there is a variety of running shoes to choose from, my go-to brand is adidas Running. 

These are the best types of running shoes for the 2024 half marathon training season:

Best for race day: adidas Adizero Adios Pro 3

Best for long runs: adidas Ultraboost Light

Best for treadmill runs: adidas Adizero Takumi Sen 9

Best for tempo runs: adidas Adizero Boston 12

Half Marathon training tips: Give your body time

Success in Half Marathon training is a gradual process. Acknowledge the initial challenges, and understand that you and your body will adapt over time. Set a realistic goal for the 12-week or longer duration and allow yourself the time required to become the best version of yourself.

Strength training and running

Incorporate strength training into your regimen, focusing on squats, walking lunges, and core exercises. The benefits extend beyond the gym, enhancing your running performance, especially on courses with hills.

Know your course

Familiarize yourself with the race course, practicing different segments, including hills. Awareness of the course not only prepares you physically but boosts your confidence, crucial for race day success.

Get company and socialize

Combat the monotony of long runs by joining a running group or inviting a friend to train with you. Socializing during training fosters commitment, making the journey more enjoyable.

Why you can trust Sabrina Wieser

Runningbrina is committed to bringing you unbiased ratings and information. Her editorial content is not influenced by advertisers. Sabrina uses data-driven methodologies to evaluate all products, so all brands are measured equally.

• Most featured running blog, past 6 years
• USATF certified running coach
• Experienced endurance athlete
• 7 marathons