How to Survive Your First Half Marathon: 14 Tips for Success

If you’ve found this page, you’re probably feeling a lot like I was leading up to my first half marathon.

How do I survive my first half marathon?

If you’re thinking this right now, you’re not alone. I was there once, and my first half-marathon race day was very rainy. And guess what?

I survived!

I’ve run more than a dozen half marathons, and I’m here to give you all the best tips to help you get to the finish line of your first half marathon. So let’s get to it!

7 Training Tips for Your First Half Marathon

✅ Get the right gear. 

If you want to succeed at anything, you need all the best tools to make it happen.

Running is no different. You’ll want to invest in clothing that’s moisture-wicking and comfortable. You’ll also need to find the best shoes for running your first half marathon.

Go to a local running store and be appropriately fitted for your shoes. This is a great way to ensure you get the best first half marathon shoes.

✅ Choose your goal race.

Not all races are equal. Some races are large, with many runners; others are tiny, with just a few runners.

Choose your goal half marathon race wisely. My first half marathon was a big race, and I loved the crowd that came with it. I was never confused about where to turn on the course, and the post-race refreshments were top-notch!

✅ Train properly.

If possible, hiring a running coach is a great way to tackle any race with a greater chance of success.

However, running coaches can be an investment you don’t quite have the money for. Still, training properly is entirely necessary. Find a reputable training schedule and stick with it as best you can.

This also means you’ll need to eat nutritious foods, stay hydrated, and get plenty of rest. These are all items that help build a well-rounded training plan.

✅ Have accountability.

Tell everyone and anyone you can that you’ll be running your first half marathon.

Why should you tell people about your race? It’ll keep you motivated. When you know that others are expecting to hear about your success at your first half marathon, you’ll stay the course of your training plan and stay motivated toward reaching your goal.

Another great option is to have a friend or family member that can run with you. An accountability partner can increase your odds of success by up to 95%!

For my first half marathon, one of my mentors ran with me. Although we trained several states away from one another, it kept me motivated, and on race day, he was by my side as we started and finished the race.

✅ Be kind to yourself.

Kindness goes a long way.

If you aren’t as fast as you hoped, don’t worry about it. Many people choose to walk half marathons. Some choose to use the run/walk method to complete their race.

A half marathon is still a half marathon whether you cross the finish line first or last. It’s worth noting that running slower is now understood as a technique that runners use to become faster!

✅ Try different running fuel and hydration.

If you don’t try different things during training, you won’t know what to do on race day.

Certain foods and liquids might cause distress to your digestive system. This could result in you finding yourself in a porta-potty for more time than you spend on the half marathon course.

Instead, test different fuel sources for pre-race and during the race. Many runners find they don’t need any fuel during the half-marathon distance, but hydration is still necessary.

A dinner before race morning that works well for me is as simple as pasta with turkey meatballs and marinara sauce, a small salad, and homemade garlic bread. I also drink plenty of water and include a sports drink for electrolytes.

👉🏼 I recommend Nuun for runners wanting a clean, electrolyte-rich drink without the sugar of most popular sports drinks.

✅ Get quality rest.

Running is vital to completing a successful race. Also essential is quality rest.

If you overwork yourself during training, you run the risk of injury. You do not want to end up injured on the journey to your first half marathon.

Make sure to listen to your body and take extra rest days. Don’t push it if you’re feeling more tired than usual, under the weather, or had a late night because of work.

Get the sleep your body needs to be sure you don’t sideline yourself before you reach the start line.

7 Race Day Tips for Your First Half Marathon

⭐️ Nothing new on race day.

We call this the Golden Rule of Running, and I’ve mentioned this tip in every post I’ve written to help runners succeed on race morning.

And it’s true. Don’t do anything new on race day (or in the few days leading up to race day).

Use all the tested and proven things that worked well for you during training: the same clothes, food, hydration, sleep schedule, and activities. You’ll save yourself a lot of headaches and stress by sticking to what has worked.

⭐️ Have everything laid out the night before.

In the running world, we call these “flat runners.” They help you double-check that you have all you’ll need for the half marathon.

This is an easy way to visualize all you need, and be sure you don’t forget your socks or sunglasses. It’ll also save you time when you get dressed in the morning.

⭐️ Eat a meal that has worked for you during training.

This goes along with nothing new on race day.

During training, you should have found a meal that worked well on your long run days. It might be something simple or something that takes a bit of effort.

My pre-race half-marathon meal has become rolled oats with milk, mashed banana, walnuts, fresh berries, and a sprinkle of cinnamon. I’m well satiated for the race, and it’s a delicious meal that reminds me of banana nut bread.

⭐️ Let your nerves motivate, not scare you.

It’s good to remember that most people at the start line feel nervous. It’s an entirely normal experience.

What you don’t want is to let your nerves dictate your day and ruin your first half-marathon experience. Instead, soak it all in and remind yourself that you did the training and you can do the race.

⭐️ Arrive at the start line early.

This is essential. You don’t want to arrive, need to use the bathroom and get stuck in the bathroom line for 30-45 minutes when the race starts in 20.

Giving yourself plenty of time to be comfortable when the race starts is essential. Give yourself as much time as you’ll need to find parking, get to the start line area, use the bathroom, and stretch or warm up.

⭐️ Don’t start the race by running too fast.

Most times, our nerves will force us to start the race at a pace that’s not sustainable.

Instead, intentionally pull back and try to run a bit slower than you usually would. Soon the nerves will be gone, and then you can focus on hitting a pace you’d hope to be running.

⭐️ Enjoy the race.

Runners train for months to get to the start line.

For your first half marathon, you’ll want to ensure it doesn’t pass you by without soaking in the experience. You may choose to rerun another half marathon someday, but if you don’t, you’ll want this event to be the best it can be.

Take in your surroundings, the spectators and their signs, your fellow runners, and the feeling you get as you cross the finish line knowing that you did it!

Can a Beginner Run a Half Marathon?

There’s a lot to be said to give a proper answer to the question of whether a beginner can run a half marathon or not.

A beginner in good physical shape could undoubtedly run a half marathon. A beginner whose physical fitness isn’t at its best might struggle to run this long-distance race.

However, a beginner who’s not quite in top physical shape can take the time to train for the half marathon and be successful. If you want to run your first half marathon but know that you aren’t at peak physical fitness, don’t worry too much about this.

After checking with your doctor to ensure you start a running program, find a training program you can stick with, and you’ll be able to cross the finish line on race day.

What’s a Good Finish Time for My First Half Marathon?

The time it takes you to run from the start line to the finish line is an excellent time for your first half marathon. Seriously.

After all, if you end up running another half marathon someday, earning a PR will make it easier if you’ve taken it easy at your first half marathon.

The average half marathon time differs between gender and age, but even these averages aren’t perfect goals for first-time half marathon runners. You’ll also need to adapt and change your plan if race day is very hot or rainy.

When I ran my first half marathon, I wanted to finish in under 2 hours and 30 minutes. I’m glad I met my goal, but crossing my first finish line was the best reward.

First Half Marathon Training Plan for Beginners

If you’re setting out to train for your first half marathon, you must be realistic about what is possible.

If you can run several miles without stopping, you may benefit from following a more advanced training schedule. If you need more walk breaks, modify the training plan to suit your needs.

The following training plan can work well for someone looking for a first-half-marathon training plan. This plan assumes that you can cover a few miles already, whether running, walking or combining the two.

👉🏼 Remember, modify as you need, and never push yourself beyond your means. The goal is to get to the finish line of your first half marathon. There’s no need to break any world records (at least not yet 😉).

Should You Run 13 Miles Before a Half Marathon?

There’s no one-size-fits-all answer to running and training for your first half marathon.

It would be irresponsible to say everyone should run 13 miles before their first half-marathon race. Indeed it comes down to each runner’s needs.

When I ran my first half marathon, the furthest I ran in one day was 10 miles. I was able to push through that final 5k on race day without much worry about whether I’d be able to finish, even though I hadn’t ever run 13 miles.

If you feel best completing 13 miles in one run before race day, plan accordingly in your training plan. Above all, listen to your body and gut to know what will make you feel most confident on race day.

The Best First Half Marathon Gifts to Give a Runner

Are you looking to give a gift to a first-time half-marathon runner? There are so many great options to help you celebrate your favorite runner.

A massage is an excellent gift for your favorite person who just completed their first half marathon. This is the ideal way to relax and recover post-race. It’s also a great way to support a local massage therapy business.

After a half marathon, a runner will certainly feel tired and sore. A great way to lessen the soreness in the joints of the knees and ankles is with the help of OOFOS recovery shoes. There are many benefits to using OOFOS following a race, and they make a superb gift post-race for a first-time half marathon runner.

A medal display is an excellent way to help your runner show off their accomplishment. There are many options, and you may want to get one they can continue to add to if you think they’ll run more races in the future.

Final Thoughts: How to Survive Your First Half Marathon

You’ve decided to run your first half marathon – congratulations! You’ve made a choice that will help you learn more about yourself than you can imagine. Now, use these tips and get to training. The finish line is waiting for you!