Training for a 13.1 Half Marathon

I have always believed that running is a mental game. I have also wanted to run a 13.1 half marathon for the past 2 years. I listed it on my 2022 resolutions/goals and when I saw that there was one taking place near my hometown, I had to go all in and register and finally do the damn thing. But so much goes into it that others don't realize. Whether you are planning to run a half marathon, training for one, have it on your goals list (like I did) or are just curious to what goes on, keep reading because I will take you through everything that worked from me. I will talk about how I trained and what I would definitely do for next time.

Training Schedule:

When creating a training schedule, I did reach out to a very good friend of mine who also does 13.1 half marathons to see what they decided works best for them in terms of training. I gave it a try. I started my training 5 weeks out from race day.

• Week 1, I ran 4 miles for 4 days out of the week and on the 5th day, I ran 7 miles.

• Week 2, I ran 5 miles for 3 days out of the week and on the 5th day, I ran 8 miles.

• Week 3, I ran 3 miles for 5 days out of the week and on the 6th day, I ran 9 miles.

• Week 4, I ran 2 miles for 5 days out of the week and on the 6th day, I ran 11 miles.

• Week 5 (race week), I ran 3 miles for 2 days out of the week, 2 miles for 2 days out of the week, and then on race day, I pushed myself for the 13.1 miles and successfully completed it.

Diet while Training:

Diet is such a key part of successfully training for the 13.1 half marathon. I didn't realize how important it was until I began training and pushing myself. I realized that the healthier and more clean I ate, the lighter I felt when attempting my runs. And the heavier I ate (cheeseburgers, pasta, chicken strips), the heavier I felt and the slower my times were and the harder it was to just keep going. The healthy options I recommend when training is a salad, sandwich on wheat bread, spinach wraps, grilled chicken or grilled shrimp with whole grain rice, salmon with broccoli, and wheat pasta. The pasta and carbs really came in handy on the days that I ran my longer/further runs out of the week. I also tried to only drink water. I wanted my body to have all the proper nutrients and tools it could possibly have to tackle the run.

What Worked For Me Day Before and Day of Run:

The day before the run, I actually lightly jogged 1 mile. I did this to just get my blood flowing and heart rate up. I know most people rest all day but I wanted to get up and be just a little bit active. I also did this because the day before the race, it was very cold outside and the morning of the race was going to be even colder, so I figured just to jog a mile to get my body used to what to expect for race morning. Stretching is also what worked well for me. To be honest, I never stretch before I run but I knew that this run was different. longer than what I am used to, and it was cold outside. I stretched for 10 minutes before the run and it worked wonders. I also got a pedicure the day before the run and I highly recommend just because they really massage your feet and your legs and they take off any calluses.

Recommendations/What I Would Do Differently:

Oh gosh, the amount of things I would do differently.

• Practice on asphalt. I trained on sidewalk but the whole 13.1 was on asphalt and it was a huge adjustment for my legs. I think it actually is the reason why they hurt so much after the run. Because I trained all my long runs on sidewalk and this 13.1 was on asphalt.

• DON'Y FORGET TO GO TO PACKET PICKUP. This was my first half marathon ever and I did not know how important packet pickup is. Packet pickup takes place the day before the race and it is where you get to pick up your bib, your shirt, your jacket, and you get to see all the near vendors and free things they have for you.

• Definitely CREATE a playlist that you want to keep going while you run. I did not do this and regret it. I would grab my phone and change songs after EACH song and it took so much away from my run.

• I also made the mistake of drinking coffee about 45 minutes after finishing the run. I highly recommend to NOT do this because your body is still fresh off the adrenaline of the run and completing it and mixing adrenaline with coffee (which increases your heart rate) was not a good combination.

• I do recommend trying to register for a run that takes place in January, February, or March. These are typically the "winter" and colder months of the year. When I did my run it was 36 degrees outside with the sun out and it was very cold, however, it worked perfectly because I did not get tired one bit. If anything, I was cold the whole run and it made me want to keep going and not stop because I wanted to keep my body warm.

• I also put light makeup on the morning of the run just because I did want to take some cute pictures for Instagram and I wanted to look put together. If you are planning to run your marathon during one of these colder months, it will all work out because makeup doesn't budge or smear in the cold. However, when it is hot and you are sweating that is a whole different story.

• Definitely look into actual running shoes if you plan to do a marathon. I wore Adidas EdgeLux 3 to run because this is what I trained in and it was rough. When I do a marathon again, I am definitely getting some custom running shoes from Footworks. I also looked around at what others were wearing and I am pretty sure I was the only one wearing Adidas and everyone else actually knew what they were doing.

• A good recommendation is to eat pasta the night before the run! You will be using so much energy when running and these carbs will come in handy. For me, I went for wheat pasta instead of regular just because I did not want to feel too heavy the day of the race.

• Another tip, regardless if you have to go to the restroom before the race or not...just go. Trust me.

• I also recommend going at your own pace. It is so easy to see everyone else in front of you moving fast but you need to understand that they are not you and you are not them. You need to go at your own pace or else you will be forced to stop because your body is tired.

• A big tip is NO TYLENOL after the run. Trust me, those calves will HURT. But I learned that Tylenol only masks the pain. It doesn't take it away.

• What worked for me to make the pain go away as quickly as possible was a hot bathe and just laying in the tub, letting your legs soak, stretching each morning and night, and also using a foam roller to roll your muscles out.

I know this is a lot of information, but keep in mind that all of this worked for me. Give it a try if you think it may work for you, and if it doesn't, reduce the miles or increase them or you could even reach out to me and I would love to help you create a plan. I hope this inspires some of you to tackle a half marathon. It is a lot of preparation but man, it is worth it. Now I need to go order a half marathon sticker for my car!!

XOXO, Tess