Half Marathon Tips to Help You Finish Strong

Thinking about tackling a half marathon but not sure where to start? You’re not alone. Most beginners wonder how much to run each week, which shoes to buy, and what to eat before the start line. Below you’ll find a straight‑forward plan, gear advice, and race‑day tricks that work for real runners.

Training Plan Basics

Most half‑marathon programs run 10‑12 weeks and balance three key workouts: a long run, a speed or interval session, and an easy run. Here’s a simple week‑by‑week layout you can copy:

• Monday: Rest or gentle cross‑training (bike, swim, yoga).
• Tuesday: 4‑5 km easy pace. Keep heart rate low so you can hold a conversation.
• Wednesday: Interval work – 6 × 400 m fast with 90‑second jogs. This builds speed without over‑loading mileage.
• Thursday: Rest or light activity.
• Friday: 5‑6 km steady run, a little faster than your easy pace but still comfortable.
• Saturday: Long run – start at 8 km and add 1 km each week up to 18 km. Walk the last few minutes if you need to.
• Sunday: Recovery jog or walk, 3‑4 km at a very relaxed pace.

Listen to your body. If you feel sore, drop the mileage by 10‑15 % instead of pushing through. Consistency beats intensity for beginners.

Gear & Nutrition

Good shoes are the most important piece of equipment. Look for a pair with enough cushioning for 21 km, a snug heel lock, and a breathable upper. You don’t need the most expensive model – a mid‑range shoe that fits your foot shape will do.

Clothing matters too. Moisture‑wicking tees, shorts or tights, and a lightweight, wind‑proof jacket for cooler mornings keep you comfortable. Avoid cotton; it stays damp and can cause chafing.

Fueling is simple: aim for 30‑60 g of carbs per hour once you pass the 90‑minute mark. A banana, an energy gel, or a handful of raisins works well. Hydration? Sip water every 15‑20 minutes; if the race is hot, add an electrolyte drink after the 10 km point.

On race day, stick to what you’ve practiced. Eat a familiar breakfast 2‑3 hours before the start – something like oatmeal with fruit or a bagel with peanut butter. Avoid new foods that could upset your stomach.

When you line up at the start, set a realistic pace. A common mistake is to sprint the first few kilometers and burn out. Use a GPS watch or the race’s pacing signs to stay in the target range – typically 5‑6 minutes per kilometre for a finish under two hours.

Finally, enjoy the experience. Half marathons are a great mix of challenge and community. The crowds, music, and fellow runners will push you when you need it. Follow the plan, wear the right gear, fuel smart, and you’ll cross that finish line with a smile.