Half Marathon Guide: Training, Gear & Race Day Tips

If you’re thinking about tackling a half marathon, you’re in the right place. A 13.1‑mile race feels long enough to be a challenge but short enough to fit busy lives. Below you’ll find a simple plan, gear basics, and race‑day hacks that work for beginners and seasoned runners alike.

Build a Solid Training Plan

Start with a realistic schedule. Aim for three to four runs a week: a short easy run, a longer steady run, a speed or hill session, and an optional cross‑train day. For the first four weeks, keep the long run at about 5‑6 miles and add a half‑mile each week. This gradual increase protects you from injury while building endurance.

Mix in one day of strength work—think squats, lunges and core plank holds. Strong legs and a solid core help you keep good form when fatigue sets in around mile 10. Keep the sessions short; 20‑30 minutes is enough to see benefits without over‑training.

Don’t forget recovery. A rest day after your longest run lets muscles rebuild, and a light jog or bike ride on other days improves blood flow. Listening to your body beats sticking rigidly to a plan.

Gear Up for the Big Day

The right shoes can make or break your run. Visit a local running store, get a gait analysis, and pick shoes that feel snug but have room for toe splay. Replace them every 300‑500 miles to keep cushioning fresh.

Clothing should be breathable and weather‑appropriate. Moisture‑wicking tees, lightweight shorts or tights, and a wind‑proof layer for early‑morning chills keep you comfortable. If you sweat a lot, consider anti‑chafe socks and a small pack for gels or a sports drink.

Test all gear during training. Run at least one long run in the shoes, shirt and nutrition you plan to use on race day. Anything that feels off will be obvious before the big event.

When the race arrives, stick to a pacing plan you practiced. Start slightly slower than your target pace; the excitement can tempt you to sprint early, which often leads to a wall later. Use a running watch or a phone app to monitor splits, but don’t obsess—feel the rhythm and adjust as needed.

Nutrition matters too. A light carb snack 30‑45 minutes before the start—like a banana or an energy bar—gives a quick boost. During the race, sip water at every aid station and try a gel or sports drink around mile 8 if you need extra carbs.

Finally, enjoy the experience. The crowd energy, the scenery, and the sense of achievement are what keep runners coming back. Whether you finish in three hours or aim for a personal best, crossing that finish line is a win.

Ready to race? Check our upcoming UK half marathon calendar, pick a date that fits your schedule, and start your plan today. With steady training, proper gear, and a positive mindset, you’ll be ready to conquer 13.1 miles and feel great doing it.