I have officially caught the plague of running half-marathons. My friend and I decided that running 13.1 miles continuously would be the best way to kick off the new year, so in May, you can catch me either flying or dying as my Hokas pound the pavement around Santa Barbara. As someone who has ran her whole life, did cross country in high school, and loves a good running playlist, here are my tips to prepare for a half-marathon (that won’t break the bank).
Gear:
Good Running Shoes
A car can’t run on bad tires, and neither can you! Investing in a good pair of supportive running shoes will make your experience training so much more productive. I have tried almost everything on the market from Nike to Adidas to OnCloud, and my personal favorites are the Hoka Clifton 9. They are ultra-supportive with a padding of foam in the sole the width of a good piece of cake. I have taken them on extended runs that traveled over track, concrete, dirt, asphalt, gravel and up and down hills. I have never gotten a shin splint or felt like my toes were bleeding out. They also come in super cute colors so you can feel stylish as you start to regret taking up running in the first place!
Wireless Earbuds
I would like to say that my attention span is moderately large, however, the minute I start running it shrinks to the size of a gnat that just discovered the internet. If you are like me and get phenomenally bored while running, then investing in a reliable pair of wireless earbuds is a necessity, not only to get your hype-up music bumping but also to ensure no pesky wires are in your way. Personally, I have had the Powerbeats Pro by Beats for the past five years and have loved them. They are water-resistant and have a strap that wraps around the shell of your ear for maximum comfort and stability. They hold nine hours of listening time and over 24 hours if you use the handy dandy carrying case. However, within the past few months, one of the buds will occasionally disconnect or die an hour into wearing them. I am chalking this up to wear and tear over the past five years and am currently in the market for a new pair of earbuds. Whether that means testing out AirPods (I’ve heard great reviews), trying the new Beats Solo Buds, or reinvesting in my true love the Powerbeats, I know for certain I will not last these 13.1 miles without Rihanna or Nicki playing in my ear as motivation.
Tracker
A tracker such as an Apple Watch or FitBit, or tracking app like Runna or Strava, is a nice tool to ensure you have accurate data on your mileage and pace. If you are someone who is dedicated to beating time, then you definitely need a tracker. However, if you don’t want to drop a band, then there are other ways to track such as running on a treadmill that has automatic mileage tracking or using Google Maps to find the mileage of your route. Whereas reliable running shoes and earbuds are a MUST for my list of half-marathon gear, a tracker is helpful but not a necessity if you are just starting out; there are plenty of cheap ways to track your mileage.
Supportive Clothing
My cardinal rule for workout clothing is to find what is comfortable, especially if you are wearing it for over a two-hour workout. If it ends up being cute, then that’s an extra plus! Don’t get me wrong, you should be exercising to feel good and part of that is having confidence and feeling stylish, but be cautious about swiping your credit card just because the latest fitness influencer endorsed the name brand. I love Lululemon’s racer tank tops, long sleeves, and running shorts, but find that their leggings are better for more slow-paced activities. I turn to Alo for my active leggings or biker shorts as I find them more supportive and less likely to roll down. However, never underestimate a dupe, Amazon and Target have some amazing finds that are the same quality as name brands without the price tag. My closet is stocked with Amazon’s breathable long sleeves and Target’s running shorts (they have big pockets)! As someone sporting a DD bra size, I have about two sports bras that I actually find supportive: the Nike Swoosh High Support and the Target Women’s Square Neck Strappy Sports Bra by JoyLab. Find what works best for you, but keep in mind that just because something is expensive does not make it long-lasting or supportive quality.
Essentials:
Warm up & Cool Down
Taking care of yourself should come first and foremost when you are running. It doesn’t matter if you are going for one mile or ten, performing the proper warm up and cool down will be the difference between cramps and smooth sailing. An effective warm up should contain active stretching, whether this is marching in place, a brisk walk, moving lunges or a combination of everything; this is something you need to do before taking off. There are a plethora of good warm ups on the internet, and this 5 minute one is particularly nice. Running cold can lead to shin splints and a painful morning-after. Additionally, no matter how tired you are after a run, you need to cool down. This should entail stretching as well as a light jog or walk. You can also use a roller to roll out your muscles. Follow this 10 minute stretch to keep your muscles happy and healthy!
Schedule
Now what would training be without a proper training schedule? If you are planning to run a long distance, you need to gradually up your mileage every one to two weeks to make it to your goal; depending on your current physical ability, this can take up to two to six months. I am regularly active and have a past with running so I am giving myself approximately four months to prepare. I have never trained for a half marathon—nor am I a personal trainer in any regard—but I want to ensure that I can comfortably run at least 10 miles two weeks before the race, therefore I am creating my schedule to reflect that. My two biggest tips are to never forget to cross-train or take rest days. My plan is to incorporate one full rest day and at least two days of cross-training (weighted or calisthenic workouts) into my scheduling. I have always loved using weights, so I am not going to drop that just because I am focusing more on my cardio. As a plus, lifting weights is a great way to build muscle. To create your own schedule, you can do so manually and adjust accordingly or ask AI to build you one. To do this, simply type “build me a training schedule for a half marathon that includes cross training; the race is on _____” and BAM! Easy as pie!
Diet
You need to take care of your body and that means fuel! Remember to eat regularly and take a hint from all those gym bros: get your protein intake. Drinking/eating protein after a workout helps your muscles repair. I love the Fairlife Nutrition Plan Chocolate Milk because it has 30 grams of protein for only 150 calories a bottle. Additionally, you need to eat something before a workout, preferably easily digestible and filled with sugar energy. This could be some fruit, a fig bar or an energy bar. The moral of the story is, you need to eat in order to give your body energy to work hard.
Congrats! You are ready to run a half marathon! Sort of! If you want to run a half marathon, run a half marathon. Do not let the fear of starting get in the way of crossing that finish line. If it’s any comfort, know that I am just as scared right there with you but I refuse to let that be a reason to stop. Happy running!