Get A Head Start On Your Half Marathon Training

Running a half marathon is an excellent fitness goal that builds confidence and keeps you at peak performance. If you're thinking about training for your first half marathon or longer race, you may have questions about how to start a training plan, how much to run each week, whether to cross-train and more.

A Franciscan Health sports medicine doctor offers tips on how you can start your half-marathon training on the right foot. Joseph Richardville, MD, with Franciscan Physician Network Sports Medicine Specialists in Indianapolis and Plainfield, explains training time, building a training schedule, the need for cross-training while training for a half-marathon, injury prevention for runners and more.  

What's An Appropriate Amount Of Training Time For A Half Marathon?

Training for a half marathon is guaranteed to take some effort, but how much effort is necessary and when is it too much?

"Training for a half marathon really requires building up the necessary strength and endurance to complete a 13.1-mile course," Dr. Richardville said. “Building up that endurance for most people newer to running will probably take about three to four months."

Dr. Richardville explains that gradually increasing mileage over time is essential to avoid the risk of overuse injuries.

"As you're increasing your mileage, you certainly want to get up to those longer distances to know that you have the endurance to complete a 13.1-mile course," Dr. Richardville said. "Still, you actually don't have to get all the way up to 13.1 miles in your training. Getting up to 9 or 10 miles will show that you have the endurance to be able to complete about 13 miles. You can't just go out and immediately run 10 miles with no problems."

Dr. Richardville recommends running three to four times a week, starting anywhere from 1 to 5 miles, focusing on your pace and tempo. He emphasized saving your longer runs for later in the week to increase your mileage and not prioritizing running an exact 13.1 miles before race day.

"If you're running that frequently, you're really getting 20 to 25 miles in a week, which will help with your strength and endurance," Dr. Richardville said. "So, you definitely don't have to run a full 13.1 miles in one setting to be ready for that race."

What Exercises Can I Add to My Half Marathon Training?

For a long-distance event such as a half marathon, you'll find yourself training more often than not. Although slowly improving your running performance with scheduled running sessions can be effective, adding other exercises to your training schedule can help you gain even more benefits. Plus, it keeps your training from feeling repetitive.

"Cross training is very important," Dr. Richardville said. "It's one of those things that helps you build strength and can be done on an off day or a rest day. Ramping up your running miles each day is a recipe for injury, so having some other types of activities to do, in addition to rest, can really give you variety to your training and also get you best prepared for that race."

Dr. Richardville explained that strengthening your accessory muscles is essential during cross-training. He suggested exercises that impact your core and your glutes, including:

• Lunges
• Sit-ups
• Glute bridges
• Planks

"These exercises are excellent ways to build up the stability that you need to support your body and your posture while running these long distances," Dr. Richardville said. "It's also important to have a good regular stretching routine, such as yoga."

Can I Be Flexible With My Half Marathon Training Program?

"We all live very busy lives, so having some flexibility in your training program is necessary to get through the entire process," Dr. Richardville said.

Dr. Richardville explained that runners can add flexibility to their training program by mixing shorter running sessions with their usual routine.

"Some may take shorter runs during the week," Dr. Richardville said. You don't necessarily have to take a rest day or a cross-training day between a three- and a four-mile run, but it's still acceptable to do that. Still, after those longer endurance runs, a full day of rest is crucial later in the week."

Dr. Richardville shared an example half-marathon training schedule that includes:

• Monday - standard running
• Tuesday - cross training
• Wednesday - standard running
• Thursday - rest day
• Friday - cross training
• Saturday - long-distance running
• Sunday - rest day

"Certainly, you'll have flexibility moving those pieces around depending on your schedule and what you need to accomplish outside of your training regimen," Dr. Richardville said.

What Are Common Injuries For Runners And How Can I Address Them?

Running and exercising are expected to cause some soreness, but it's crucial to recognize when your body feels a little more sore than usual. Ignoring your discomfort can lead to setbacks in your progress.

Dr. Richardville shared that he usually tells people to increase their training workload by no more than 25% to avoid higher risks of injury. These workload concerns can be applied to mileage or time spent exercising per week.

"If you only ran five miles last week, don't go out and run 10 miles the next week," Dr. Richardville said. "Seven miles is certainly a more reasonable kind of approach. A slow increase is key to avoiding these overuse injuries."

Dr. Richardville explained that common injuries for runners can include:

• Tendonitis
• Shin splints
• Stress fractures

While these injuries are more problematic, friction caused by the repetitive action of running or walking can also cause problems, such as blisters, toenail injuries and skin issues.

Even though muscle soreness is expected during or after training, consider these questions if you experience discomfort during a training session:

• Is this pain increasing each time you're running?
• Is it not improving with brief rest?
• Is it not improving after 24 hours of rest?
• Is it starting to limit your ability to continue your training regimen?

"These are generally signs that something more severe is going on and really should be checked out by a professional to make sure that you're staying safe as you're training," Dr. Richardville said. "Ignoring your constant pain can result in causing a more severe injury or breakdown, instead of meeting your goals and building yourself up."

How Important Is Mental Preparation For Half Marathon Training?

A half marathon is just as much a mental endurance event as a physical endurance event.

"With a long training period, burnout is certainly something that could potentially happen," Dr. Richardville said. "So, I think it's really important to keep yourself motivated. Remember what motivated you to participate in the first place and keeping that in mind during your training and the day of the event."

Dr. Richardville explained the importance of ensuring you truly enjoy the activities to keep up with your progress while avoiding injury. He said that if you're getting tired of running or doing sit-ups during your training sessions, change up the pace by going for a swim, doing yoga or even doing some dance exercise.

"Keep your goals in mind," Dr. Richardville said. "Remember why you started down this journey and have fun with it. And I promise you that reward, that feeling of accomplishment, having gone 13.1 miles is very well worth it."