Over the past couple of years, I have received a number of questions about training for half marathons.
I could still write a post or two on specific tips sharing what I do differently during training periods, but today I wanted to focus on the basics of what you need to equip yourself with. This post has been a long time coming!
• a quality pair (or two) of running shoes fit for YOU
If you aren’t sure exactly what style or kind of running shoe works best for your foot and stride, don’t be afraid to ask! Pop into your local running store and ask them for their suggestions. Some will even give you a complimentary gait analysis right there in the store.
When I know I’ll be running longer distances (6+ miles), I turn to Mizuno sneakers. I was fitted in a running store for the and often rotate them with my Mizuno Wave Rider 18 sneakers.
Rotating between two or more shoes can extend the life of your shoes. I’ve heard of some people buying two pairs of the exact same shoe in order to rotate them. Do what works best for you!
Also, be careful about sizing. I wear a size 7 street shoe, so I go up to at least an 8 when I order running shoes for training. The extra space helps prevent rubbing and blistering.
• running shoe insoles
I noticed a huge difference on my first run with shoe inserts. The insoles that come in your running shoes lack durability and are likely to retain wetness (sweat) and odor. Simply replacing your insoles can extend your running shoe shelf life a few months, depending on how much you use them.
See the difference?
I use and love them.
Some people insert their insoles on top of the ones that already come in the shoe. If you get a quality pair fit for training, there’s no need to double up. I replace my running insoles every time I train for a new long distance race, or when I replace my most used pair of training shoes.
• proper attire for your climate
I can’t stress layering enough for those of you running in colder climates. Here are my suggestions on running gear for winter running. If you are afraid you might want to strip layers mid-run, consider running a loop by your house to drop them off and de-layer. I do that all the time.
In the same regard, it’s important to dress in shorts and a tank top if it’s really hot out. For both hot and cold climates, I always prefer wearing moisture wicking (dri-fit) materials. If it’s sunny out, I also wear a hat and would love to invest in a good pair of polarized running sunglasses like these or .
• water and sports drinks
It’s so important for you to stay hydrated on your training runs. My stomach has always done better by drinking mostly water, but some prefer to mix it up with water and gatorade or other sports drinks high in electrolytes.
If my run is under an hour, I always stick to plain water. If I know it’s going to be over an hour, however, I’ll try to mix in a little bit of Gatorade to my bottle. Anywhere past the one hour mark is said to be when your body needs those extra electrolytes.
There have definitely been times where I take water with me and hide it somewhere I know I can grab it again, just to make sure it’s out there.
Here are some interesting articles relating to how much you should be drinking (without overdoing it) on your runs:
» Q&A: How Much Water Should I REALLY Drink on a Long Run via Women’s Health Magazine
» Drink This via Runners World
» Running 101: Hydration During Running via Competitor
Some people hold their bottles and others prefer to wear them with hydration vests and running belts. There are also versions you can strap around your hand like this one.
• a rockin’ set of tunes
Music gives me a lot of motivation to get moving and I don’t think I’m alone in saying that! The first thing I want to do after I put a new workout or running playlist together is take it out for a test run.
When I have a good playlist or set of songs that I can sing along and dance to, running becomes a lot more fun to do. Especially the long ones!
Check out my latest Running Playlist for ideas of what keeps me moving during the cold winter months. You can listen and subscribe to my playlists online for free too!
• a plan you can stick to
If you are planning on running a half (or full) marathon any time soon, you need a plan of how to train for it. I had no idea how to start training for my first half in 2012 and literally googled “half marathon training plan” to find one.
I followed this 10 week training plan from MarathonRookie.com to the tee for my first go around and it worked really well for me. The second time I was training to run a half (two years later), I could already run six miles at a time, so I tweaked a few intermediate level plans I found online and made my own 6 week training plan.
Please keep in mind, however, that this is designed for someone who can easily run a 10K or six miles at a time. If you are looking to train for your very first race, there are plenty of beginner training plans out there to guide you along the way. I would recommend starting small with a 5K (3.1 miles) and even go for a 10K to get you in the groove before going for a half distance, but the choice is completely up to you.
Here are a few beginner half training plans that look great:
» Half Marathon Training for Beginners via Runner’s World
» Step-By-Step Half-Marathon Training Schedule via Shape.com
» 4 Month Beginner Half Marathon Training Schedule via FitSugar
• fuel on your run
Anything over six miles is usually the point where I take fuel with me in the form of or .
There are tons of different brands and forms of fuel available. I have just always preferred chomps and gels. The is delicious and one of the only flavors I really like.
Since you can be out there running for hours at a time, it’s extremely important to replace the carbs your body is burning along the way.
I have a sensitive stomach, so I only consume about half of the recommended amount on the package. Unfortunately, the best way to find out how many you can or can’t have at a time is usually by trial and error. When I had the full amount, I had serious stomach issues.
If I knew I was going for a run over ten miles, I would have a chomp before my run, and one to two more during my run.
Here are a few articles with tips for fueling for runs:
» How to Fuel on a Run via Active
» Energy Gels for Runners via Runners Connect (great tips on how often to take them with sensitivities)
» How to Fuel For Your First Marathon via Runners World
• running socks
Quality running socks are a great way to save your feet during training!
Here is a collection of great running socks tested and recommended by Runners World. I usually buy whatever I can find on sale at running or sporting good stores that have moisture wicking materials and compression.
• foam roller
I was introduced to foam rolling deep into my first time training for a half. Boy, do I wish I found out about it sooner!
I bought the orange one at DICK’s over two years ago. I believe the current version they sell of it is purple, but there are tons of similar foam rollers to choose from. It was the best $30 investment ever!
I also have a Thera-roll 3.5″ firm roller to work out kinks in my feet. You can use it on your neck too! If you still have yet to try foam rolling, I strongly urge you to give it a try to save your muscles during those long training months. I continue to use mine every day!
• commitment
Training for long distance races can feel like a part-time job at times, especially when you get into marathons. It is imperative that you stick to your training plan as much as you can. Of course, life, travels, and unexpected events pop up along the way. It’s okay to skip a run here and there, but save those days for when you absolutely can’t help it.
Avoid letting yourself skip one just because “you don’t feel like it”. You’ll be so happy you got out there and became one step closer to your goal when you finish!
You can always reference my post-training eats, training triumphs, and struggles by scrolling down to the half marathon training section on the Fitness page.
Other Suggestions
» massage stick roller (great to have at home and use with foam rolling)
» a pair of earbuds that won’t fall out (I use Koss Fit Series!)
» FlipBelt to hold any personal belongings
» activity tracker/fitness watch to track activity, distance and calories burned. See my suggestions!
» running apps on your smartphone (especially if you don’t have a fitness watch with GPS). I use RunKeeper and MapMyRun.
» time to stretch before and after each and every run! <- so important!
***
Please feel free to reach out with any specific questions in the comments section or via email. Best of luck in your training!
See you in back the morning with Friday Favorites. <3
*Disclaimer: Some affiliate links are included in this post. I really appreciate your support for this blog!

Thanks for these tips! I have only run short distances, but all the advice on the shoes and the gear is still super helpful. I really want to get my mileage time faster in the new year.
Glad you found this useful! Good luck with all of your runs this year!
I just signed up for my first half marathon! It’s in May, and I’m super excited/nervous. This post was perfect timing for me. 🙂
Woo hoo! That’s so exciting! You will do great!
Have you tried the Salted Caramel Gu? It’s the only flavor I really like and it’s amazing. I also really like Clif Shot Blocks. I’m training for my first marathon this year. Excited and terrified all at once!
Wait… I’ve definitely seen it but I don’t think I’ve tried it before. I might have to! The Clif Shot blocks sound good too! Best of luck with your training <3
Great tips! I agree with all of them. The peanut butter GU is yummy. I remember thinking I would never try GU’s because the idea seemed so gross now I find myself excited to get to the mile when I can take one.
Exactly. I don’t like many of the flavors but the PB one legit tastes like PB. Love it!
This is a great list! I having been thinking about signing up for a marathon this year and will be definitely referring to this list in the future.
That’s awesome Nicole! A marathon is on my bucket list. Hopefully I get there one day! Good luck in your training if you end up signing up 🙂
I typically run about 2 miles a few times a week and signed up for a half for charity. I started training a month ago but have been really sick and unable to run. When I tried I would have to stop due to congestion and trouble breathing. Now I have just 6 weeks to train for it and am worried that I will be unable to complete my goal. Any advice? Btw I really love your site and all of the work you’ve put into it. It’s the best one I’ve seen so far!
Hi Ebony! I’m sorry to hear that you haven’t been feeling well. Running sure can be tricky when you can’t breathe normally. At this point (given the fact that you haven’t run more than 2 miles at a time), I would say that your goal should be to simply finish the race! Don’t worry about your time, and stop to catch your breath and walk when you need to. Please note that the plan I featured in this post is one I put together for myself or someone that can already run a 10K (6.2 miles) for Week 1. (That’s why I labeled it an intermediate level.) I’m not a running coach, but a plan that might work for you is the same one I used to train for my first half marathon: http://www.marathonrookie.com/half-marathon-training.html. You could train for Weeks 1 – 6, and Week 6 gets you all the way to 11 miles. Mentally… if you can run 11 miles, you can most likely run 13.1. Just remember to listen to your body and rest when you need to. Good luck with your training, and thank you so much for reading!
Hi Heather
I recently found your blog whilst searching for some half marathon advice online, and have since enjoyed reading some of your other posts also!
My friends have convinced me to run a half marathon in september (eeek!) which will be my first, I can currently run approx 6 miles at a very slow pace (I live in Cornwall, England which is very beautiful but also not very flat!!) hoping that with all of my internet advice I should just about make it!!
Thanks for all your tips 🙂
The right pair will not only improve your run but will also give you the support you need to run faster.
Perfect advice for the marathon players! These 10 things are really needed to train for a half marathon. I don’t think anyone will disagree with this. Thanks a lot for sharing nice and valuable tips.
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Great post Heather.
Wow, here in the UK you just need to be WARM! haha. It’s so horrendous sometimes that when you’re out running you just feel so bitterly cold, I wish we had the weather of some places in the USA.
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