7 Simple Steps to Run
Your First Half Marathon

Photo Credit: Braden Collum

It’s Easier Than You Think, and So Much Fun!

It’s marathon season, which means you probably have a race on your calendar you would like to run, but are you ready?

In this week’s episode of The 5 AM Miracle Podcast I discuss 7 simple steps to run your first half marathon.

The half marathon is my favorite distance, and it’s almost always the most popular race for new long-distance runners. If you’re eyeing a 13.1-mile trek in the near future, this episode is for you!

Why a Half Marathon?

Between training runs and official races, I have run a half marathon distance more than 50 times. The 13.1-miles was daunting at first, but it quickly became my favorite distance.

To the average person, running 13 miles sounds crazy. It takes about two hours on average to finish if you are in good shape, and you could spend months preparing for your first race.

Here’s the good news: half marathons are not that hard. In fact, they are considerably easier than a full marathon at 26.2 miles.

If I had to guess, I would say that the full marathon is about 4 times harder than the half. For a variety of reasons, once you hit “the wall” around mile 20, your body turns into a war zone and it takes real strength to push to the finish.

Thankfully, it is highly unlikely you will hit the wall if you train well for the half marathon.

How to Get Started

I was not a good runner when I started. In fact, I was overweight, drinking like a sailor, and couldn’t run one mile without stopping for a much-needed break.

Keep that in mind as you overcome your own set of excuses. It doesn’t matter how busy you are, how slow you run, or if you can even run at all. Running is a learned skill – not a natural talent.

1. Acknowledge where you are. The biggest mistake you can make in the beginning is over-estimating your abilities, which only leads to injuries and giving up the goal altogether.
2. Go out for a really easy run today. Don’t wait. The excuses are already building as you read this sentence. To increase the momentum, you need to get started – now.
3. Create an achievable weekly goal. Get out your calendar and find 3 blocks of time each week when you can run. I recommend running in the morning because you are more likely to succeed early in the day.
4. Run short distances with plenty of walk breaks. The real key to training for a long distance run is to make running easy and fun. Do what it takes to maintain your love for running as you train. If you hate training, what are the odds you will one day cross the finish line?
5. Variety is key. Run on the roads, trails, treadmills, and in your living room. Don’t forget yoga, strength training, and volleyball. Cross-training is great to make you a better overall athlete and a better runner.
6. Start to think of yourself as a runner. Ask yourself, would a marathon runner go out for a run in the rain, or the snow, or at 4 am? Answer: yes. Runners just run. The weather only affects what you wear, not whether or not your will run.
7. Slowly increase your long runs. Pick one day a week when you will do a long run. I like Saturday mornings. Start with a long run around 3 miles and then slowly increase that distance each week. For example, the first week could be 3.0 miles, second week 3.5 miles, third week 4.0 miles, etc.

Here’s my anti-advice. I’m not going to tell you to do what most runners and trainers will advise, which is to sign up for a race and then set a training schedule to hit that target date.

On the contrary, you should train consistently and easily, eat a healthy diet with lots of fruit, and build your strength slowly over time. Then, when your body is ready, sign up for a race that is coming up soon.

I use a Heart Rate Training system as outlined in a great book called Heart Rate Training. I highly recommend this system as a slow and effective method to become a great runner.

How Fast Should I Run 13.1 Miles?

As a point of reference, the St. Louis Half Marathon was my fastest half marathon to date. I finished that race in 1 hour and 44 minutes.

I don’t run for speed. It’s rare for me to try to beat someone else on a race course because I don’t run to win. I run for fun.

Your finish time will depend on many factors, but the average finish time is around two hours. The elite Olympians finish in about one hour while the slowest runners normally stroll in around four hours.

You will quickly be able to calculate your approximate finish time as you train. For example, an average of 9-minutes per mile will result in a finish time of 1 hour and 58 minutes.

How long will this process take?

It’s hard to give a definite time frame because there are many variables to consider (your running experience, current level of ability, schedule, determination, etc.).

However, assuming you are starting from scratch – meaning you are somewhat overweight with a mediocre diet and running is a foreign language – this could take anywhere from 3-6 months.

I recommend 6-12 months. Slower really is better. I can’t tell you how many times I have injured myself because I pushed myself too hard, too fast. Don’t do that to yourself.

Your heart and lungs will adjust quickly to running, but your ligaments, tendons, and joints will adapt over a much longer period of time.

As another point of reference, if you finish a run and you are severely out of breath – you ran too hard. If your heart is pounding through your chest – you ran too hard. If you finish a training run and you are NOT smiling – you ran too hard!

Run slow, run easy, and run for fun!

Your First Step

Go out for an easy run or fast walk today. The best first step to prepare for running is to move your body. That may seem obvious, but many people ask me running advice before they have even run a single mile.

Start small and let the momentum build.

Resources Mentioned in this Episode

1. Top 7 Marathon Training Tips [Episode #198]
2. A Marathon Before Breakfast with Dean Karnazes [Episode #103]
3. Running at Sunrise: How to Train for Your First Marathon, Half Marathon, or 5k [Episode #035]
4. Plant-Based Marathon Running: An Interview with P.J. Murphy [Episode #008]
5. Half-Marathon: You Can Do It [Book by Jeff Galloway]
6. Heart Rate Training [Article]
7. 7 Reasons Why Runners Quit Running [Article]
8. Building a Sustainable Exercise Program [Article]
9. Have You Ever Wanted to Run an Ultra Marathon? [Article]
10. Total Body Reinvention [Article]