Tips for Running Your First Half Marathon (Without Suffering)

“I still remember my first half marathon. I felt completely lost, but at the same time I had butterflies in my stomach because I was doing something new.”

I chose the Guarda Half Marathon as the starting point for the love relationship I now have with this distance, which is still my favorite.

At that time, nobody really talked about nutrition and very little was said about training, so I ate what I always used to eat when I went to a café: bread with cheese and a red fruit tea. Obviously, it was not enough, but back then people did not pay much attention to gels and pre-workouts the way they do today.

I remember the start perfectly. I had just bought a watch that measured heart rate, pace, and distance. It showed 113 bpm before the race started, so I was clearly nervous. But interestingly, once I started running, everything began to settle. With every kilometer, I became more certain that I was going to enjoy myself a lot that day.

I was so excited that even back then I was recording videos for Facebook while I was running, and between videos, cheers, and all the atmosphere, I finished my first 21 km.

Since then, I have raced this distance more than 100 times, and it is clearly my favorite. I can eat and drink what I want without too many restrictions, and it does not take up too much time.

So, after repeating this distance so many times, I want to leave you with a few tips that, if I had known them back then, would have helped me a lot.

A) Training preparation
I came from a rugby background, which meant I had a good general level of fitness. However, running is very different from rugby, so I still needed 16 weeks of preparation to finish the race without pain and without walking like a penguin the next day.

If this is your first time racing this distance and you have no running experience at all, I would suggest adding another 8 weeks of preparation, making it a total of 24 weeks of training.

On the other hand, if you already have a decent fitness base, 16 weeks is more than enough to go and earn your medal.

B) Running pace
The Guarda Half Marathon has some elevation and feels like a roller coaster, with constant ups and downs. That is why knowing how to manage your training zones and race pace will help you avoid feeling dead from the very first kilometer.

This is exactly why it is so important to have a structured training plan. We already know that a large part of the population can finish a half marathon, but at what cost? It is supposed to feel good too.

C) Nutrition and hydration
Because of lack of knowledge, on race day I made every possible mistake. I did not take any gel. I did not eat carbohydrates the night before. And when it came to hydration, I thought it was just a matter of drinking water. But it does not really work like that.

Sometimes it is worth having guidance from a nutritionist who specializes in endurance sports, so they can help you understand how your muscular and digestive systems work during a race, and above all, what you should actually do.

Once you have that information aligned, you can use your Sunday long run to test your nutrition strategy and understand what to do at each stage of the race.

D) Gear
The rule is simple: DO NOT USE ANYTHING NEW ON RACE DAY.

Good gear is the gear your feet and skin already know. We want comfort on a day when we are already stepping outside our comfort zone.

When running, we usually avoid cotton clothing and use technical sportswear instead, although that is a personal choice. The goal here is to avoid friction and possible chafing. In my case, besides choosing technical running clothes, I also apply petroleum jelly to my armpits, around the sports bra line, and in the groin area.

Trust me, post-run chafing is very painful, especially when it is time to shower.

E) Race day
This is the moment to repeat all the rituals you practiced during your famous Sunday long run. No experimenting. Everything should be done exactly the same way.

That is also one more reason to have a training and nutrition plan that helps guide you through the process.

F) Recovery
In the week after the race, we generally do not run. Instead, we use that time for cycling, indoors or outdoors, stretching, active walks, swimming, and other activities that help the body recover and regain energy for the next challenge.

Now that you know what to do and what to keep in mind before choosing your half marathon, I would love to know which challenge you are preparing for, or would like to prepare for.

As for me, I keep sharing my adventures in the Coach’s Newsletter, so sign up and receive everything there. You might even get a few ideas.