what to wear to run a half marathon

And then you think you lot may want to train for and run a one-half marathon, but do you lot really know what'south involved? Here are 13 things to know about training for and running a half marathon, then yous know exactly what y'all're getting into earlier you click on that push button to register.

Things to Know Nigh One-half Marathon Training

You lot don't have to run 13 miles before the actual race.

Many beginner runners assume that they need to run at least the race altitude or beyond to be set for the race. To be physically prepared for the race, you don't accept to run 13.1 miles before race twenty-four hours. If you tin can run or run/walk 10 miles, y'all should be able to safely and comfortably complete a half marathon.

You lot don't have to exist a fast runner.

While training for a half marathon, your long runs and most of your shorter runs should be at an easy or "conversational" pace. You should exist able to breathe very easily and carry on a conversation during those runs. And you don't have to run the entire fourth dimension — many half-marathoners use a run/walk strategy for training and racing.

Don't worry about your stride per mile — if y'all can pass the "talk test", you're moving at the right speed. If y'all're following an intermediate or advanced training schedule, you may exercise some weekly speed work, but the bulk of your training will still be washed at an easy pace.

You don't have to run every twenty-four hour period.

Logging miles is evidently an of import part of training for a one-half marathon, but doing as well much can atomic number 82 to injury and overall burnout. Rest days are important to anyone grooming for a half marathon. Anyone training for a half marathon should take at least one complete balance day a week.

You can besides build fettle and reduce injuries with cross preparation, which is whatsoever activity that supplements your running. Strength-training, specially your core and lower body, will help you lot become more injury-resistant and improve your strength for the long runs.

Other splendid cross-grooming activities for runners include pond, cycling, elliptical trainer, h2o running, yoga, and Pilates.

The long runs may get boring.

Half marathon training calls for weekly long runs and, as the mileage gets longer, y'all may detect that you get bored. Running with a group helps beat boredom on the long runs. Hither are another mental tricks to attempt during the long runs and mental strategies for your race.

Chafing will happen.

Chafing is acquired past repeated motion — specifically, pare rubbing against loose fabric or other skin. And when you're preparation for and running a half marathon, there'due south a lot of skin rubbing happening.

To prevent inevitable chafing, clothing running attire made of synthetic materials that wick moisture away. Don't habiliment cotton vesture because once it gets wet, information technology stays wet. In addition, cotton fiber is a rough material and when it'south constantly moving against your skin, it tin rub your skin raw.

Yous should besides spread a thin layer of BodyGlide, Vaseline, or other lubricant on vulnerable areas. Chafing well-nigh ofttimes occurs around the bra line (women), nipples (men), inner thighs, and under the arms. Become more tips to prevent chafing.

Yous'll have to train in some bad conditions.

While it'south fine to do some treadmill running while training for a half marathon, you should practice some of your runs outside. And since you never know what kind of weather condition you'll get on race day, information technology's skillful to do some running in less than ideal weather condition.

If you run in some bad weather, you'll be more prepared and confident to handle anything that may come your mode on race solar day. Become safety tips and motivation for running in the cold, heat, and rain.

You lot're not going to be able to eat whatever you want.

You'll definitely burn a lot of calories during your half marathon training, but that doesn't give y'all license to eat and drinkable annihilation you want. Some half-marathoners-in-training learn this the hard way, when they really gain weight after a couple months of regular running.

It helps to know approximately how many calories you need each mean solar day, so you don't become overboard. Use the National Institute of Health's Trunk Weight Planner tool to determine how many calories you need each 24-hour interval, based on your weight, superlative, sexual activity, historic period, overall activity, and weight goal.

If you're trying to lose weight (or maintain your current weight), endeavor keeping runway of your exercise, food, and beverages in a journal. You'll get a more than accurate picture of how many calories you're actually burning and taking in. And tracking everything will make you retrieve twice earlier eating junk.

Yous may get injured.

You lot're going to log a lot of miles during your half marathon training, so there's a chance that you will become a running injury. It'southward better to assume that you lot volition get injured so yous'll be more than aware when your body is signaling that something is wrong.

Runners who recall they won't go injured will oft ignore injury alert signs, push through pain, and cease up making injuries far worse.

Also see: seven Steps for Running Injury Prevention

Things to Know Near Half Marathon Running

You probably won't finish final.

If y'all've never participated in a half marathon earlier, you may have an overwhelming fear that you'll be the last person to cross the finish line. If you're planning to run all or role of the race, yous nearly likely won't finish last since in that location will be some people walking some or all of the race.

And, fifty-fifty if you practise finish last or close to terminal, be proud of being out there and crossing the finish line at all! You're still ahead of all those people at home on their couches.

Also run across: Common Racing Fears

Information technology's OK to walk.

Some beginners worry about having to take a walk break during a race considering they recall they'll look or experience like a failure. They equate walking with throwing in the towel. But there'southward no shame in taking a walking suspension!

Using a run/walk approach can be a very smart race strategy considering it may assistance you avoid the muscle fatigue that can happen towards the end of the race. Some race participants discover that taking curt walk breaks helps them to accomplish an overall faster race pace than if they tried to run the unabridged distance.

You should practice running in your race outfit.

"Nil new on race solar day" should be a mantra to anyone who's training for a half marathon. Race day is not the time to experiment with a new pair of running shoes, running shorts, or a new sports bra. You never know if your new running gear is going to chafe, experience too tight or too loose, or simply generally uncomfortable. Information technology's meliorate to stick with your tried-and-truthful favorites that you know are comfy.

There will be some bathrooms on the course.

Some runners worry that they'll accept to go to the bathroom during the race and have to hold it for miles. Non to fear, there volition be bathrooms forth the course. In most cases, you can discover porta-potties near the water stops.

At that place will be support forth the way.

You won't be running alone for 13.ane miles! All one-half marathon courses have aid stations, so yous'll be able to get fluids as well as cheers from volunteers. In that location volition also be enough of opportunities for friends and family unit members to position themselves on the form and cheer for you. Plus, you'll see other spectators along the course and exist running with other participants.

More Advice for Running a One-half Marathon Running:

10 Reasons to Love Half Marathons
Beginner Half Marathon Training Schedule
13 Tips for Running a Half Marathon

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