Wisdom For First Time Half-Marathoners: 5 Tips to Help You Crush Your Race
Toeing the line for your first half marathon is as exciting as it can be terrifying. Fear not; Vanessa Wallace, a passionate runner who’s done the San Francisco Marathon, is here with some tips to crush your first 13.1 stress-free!
Contributed by Vanessa Wallace, 2019 San Francisco Marathon Ambassador and a lover of selfies, cows, and dance parties on the run.
Edited by Pavlína Marek
Editor’s Note: This is an updated version of the original 2019 article by Vanessa Wallace.
1. Do Absolutely Nothing New on Race Day.
If the answer is ‘no,’ then don’t do it on or before your half marathon, either.
Race day isn’t the time to try something new. I once wore a brand new pair of socks for a race because I figured it would be okay, having worn the brand before. Halfway through the race, my feet were not happy with me. I lost time at the aid stations trying to fix my mistake.
Similarly, you don’t want to find out at mile 7 that your stomach didn’t like the new gel you decided to try or that last night’s dinner didn’t fuel you properly to help you get to the finish line.
2. Get Quality sleep and Hydrate Well Before Your First Half Marathon.
The nights and days before a new distance can be full of nerves. I find that my performance is best when I plan out the few days before my race and ensure that I’ll be getting quality sleep and optimal hydration. You may not be able to sleep well just before the race, so make sure that you’ll get your zz’s in before that pre-race insomnia kicks in. The day and night before the race, I get too nervous to sleep or drink as much water as I would like. It makes a huge difference to plan ahead.
3. Consider the Weather And Your Race Day Outfit Choices.
If you’re looking at a cooler start on race morning, consider packing some gloves or a long sleeve to wear during your warm up or first few miles of the race.
You can get rid of extra items during the race when you are warmed up, and your discarded clothing often gets donated post-race. General rule of thumb is to dress as though it is about 20 degrees warmer than what it actually will be because you’ll heat up fast.
However, remember rule number one—make sure you’ve tried everything you plan to wear in advance!
4. Pre- and Post-Race Self-Care is Crucial!
Any new distance can be mentally and physically taxing so remember to consider your pre- and post-race needs. Here are a few things to remember:
- Make sure you stretch and foam roll
- Get electrolytes before and after your event
- Give yourself time to get into good headspace to prepare for the race
- Refuel properly when you complete your race
5. Pace yourself.
Being around other runners is always a blast but beware of race day adrenaline. Remind yourself at the start of the race to take it easy and allow yourself to settle into your race pace.
You don’t want to burn out in the first few miles—you’ve got 13.1 of them to do! You may also find it more comfortable to go into your first half marathon without the pressure of finishing under a certain time. Trust your training and run the race the way your body was trained to do.
The Most Important Point: Have fun!!
Don’t forget running is fun! It’s a great opportunity to meet people at the start line and on the course, take great race photos, and celebrate a new PR—which is bound to happen since it’s your first time tackling 13.1!