7 Tips for Your First Half Marathon

1. Study the Course Map

This course map even identifies Selfie Stations aka scenic picture spots. #RunSarasota

Almost every race makes a course map available before the event. Take some time to get familiar with the race route.

Note the aid stations. Are they every mile or every other mile? Will they serve water and sports drink at some or all of the stations? What about gels?

​Where are the restrooms? If it's a big race, be aware of the distance from porta pottys to the starting line. Make a mental note about on course restrooms. It's good to know just in case you need one during the race. Generally there are portables near every aid station.

The more you know, the more comfortable you'll be on the course. ​
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2. Set Out Your Clothes and Gear

Laying out your race outfit the night before is helpful before any run, but especially the evening before your big race. It's a good way to make sure you don't forget something because you're nervous on race morning.

There's nothing worse than reaching the starting line without your hat, money, gels, or bib. If you picked up your race packet early, go ahead and pin your bib to your shirt. That's one less thing to think about.

Pack a shirt or jacket to wear after the race. Bring extra socks or sandals to make your feet dry and happy after 13 miles.

3. Get to the Starting Line Early

The best advice I have about the starting line is to get there early. Arrive with plenty of time so you can visit the restrooms, get a feel for the area, and seed yourself properly.

If you're late, things happen that mess with your race and your head. For example:

• You end up in the wrong corral; not at your preferred pace.
• You're stuck at the back of the pack behind walkers.
• You think your planned finish time is screwed before you start. 
• You feel unsettled and frustrated.
• You'll be tempted to weave through people.
  (Don't. Weaving is hard work, and will tire you out early.)

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Even when you're seeded in the right spot, some races have crowded, claustrophobic starting corrals. Try to stay calm and run your planned pace. The crowd will thin in the first mile, and you'll have room to run.

4. Start Slow and Run Your Own Race

I'll repeat that headline because it's really important. Start slow and run your own race.

It's easy to get caught up in the excitement as the race begins and run too fast. Your heart is pumping, you're ready to run, and everyone is racing. But wait just a minute. You're running 13.1 miles. Start slow so you can go the distance. If it's your first half marathon the goal is to finish. Period. Finishing is winning!

Run your own race means exactly that — run the race your body can run. Run the race you trained for and will enjoy. You'll be happy when you reach mile 13 and till have energy left to kick in your finish!

5. Hydrate and Fuel on a Schedule

Make hydration and fuel a priority throughout your training, and especially during race week. (Photo credit: This Old Runner)

Eat a reliable, familiar breakfast on race morning. (Photo source: Google Images)

Most races announce what fuel is available on course. My next race has Gatorade Endurance. (Photo credit: This Old Runner)

Eat Breakfast

Try to eat an hour or more before your race so you can digest your food.

Don't eat anything new on race day. Eat a reliable meal you've had plenty of times before. A combination of carbs and protein are best.

If you normally drink coffee, then drink coffee. If you don't, today is not the day to start. You don't want any surprises during your half.
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On Course Hydration

​Almost every race offers water and/or sports drink every 1.5 miles. Bigger races may have aid stations at every mile.

If you carry water, use the aid stations as a reminder to drink. You may not want or need a drink at every station, but aim for every other at least.

If temperatures are warm, hydrate at every station. Stay ahead of your thirst by having a plan. You'll feel and perform better if you're properly hydrated.

If it's hot and you're sweating a lot you'll need electrolytes. Choose sports drink at every other stop or add some sports drink into your plain water each time. 

It's okay to stop to drink your water at an aid station, but you MUST, MUST, MUST get out of the way of the other runners!

Grab your cup, move off the course, and sip away. That way you won't impede traffic or cause an accident. 

​I've seen some ugly things at water stations when inexperienced runners come to a sudden complete stop. (That goes for on course, too. If you're going to stop, raise your hand to alert other runners, then move off the course.)

Energy Gels and Chews

​Check to see what gels or chews will be offered. If you've used the brand before, then use it on course. If you haven't, carry your own fuel and use that. Go ahead and take the fuel offered during the race, but save it to try later. 

If you've never trained with gels or chews, don't try them for the first time during a race. It may or may not upset your stomach, but why risk it?

As with hydration, make a plan for fuel intake. Some people fuel based on mileage, others base it on time. The trick is to fuel regularly, even when you don't feel like it. Like hydration, you want to anticipate your needs, not play catch up.

6. In-Race Strategies

Divide the Race into Smaller Parts

Don't think about the finish line or 13 miles when you start. Break the race into smaller segments. Then celebrate when you reach each individual goal.

I hear runners at every half announcing "A third of the way done!" or "We're halfway there!" or, "Just 3 more miles!" It's a boost to acknowledge each accomplishment.

Pick a Pacer

If the race has official pacers, use them. They're experienced runners who help you stay on pace. I've run with some excellent pacers. The best ones are coaches who give you tips and distract you with conversation.

If you're not ready to run in a pack with a pacer, find your own unofficial pacer. As you're running, look for someone ahead of you who matches your pace. Think of them as your pacer, and stick with them.

​Choose a runner who looks strong and steady. If you're lucky you'll follow them all the way to the finish line. (Maybe even kick past them at the end!) If your unofficial pacer gets tired and slows down, find someone else. 

Play Pass and Repeat

Spot a runner ahead of you who you want to pass. Tell yourself, "I can take them." You want to keep your pace, but motivate yourself, too. 

I like this strategy late in the race when I need a distraction. I've used it many times by telling myself things like: "I will not be beaten by someone dressed like a cartoon," or "No way is that 8-year old going to beat me," or "I can take that guy dressed as Gumby."

In fact, I was beaten by a 5-year old once, but this strategy worked great when I beat two runners dressed as "Fast Food." Give it a try!​

Photo: Capitol 10K History. http://cap10k.com/10k-history/

7. Smile, Enjoy and Celebrate Your Race

Take a look around as you run. You'll see things running at street level that you'd never notice otherwise.

Take in the views. Smile at the spectators. Read all the signs. Talk to other runners. High five small children. Wave to the officers keeping the course safe. Focus on your music.

If you're energy dips, take a walk break. Catch your breath, straighten your shoulders, smile, and start running again.

The race will be a memory before you know it. Try to enjoy the entire experience.​

Celebrate Your Finish!

​Cross that finish line like you mean it. Dig deep for that last bit of energy and kick it in! Grin. Jump. Pump a fist. Give a high five. Do a happy dance. 

Photo: lululemon athletica/Flickr

Photo: Maxisport/Shutterstock.com

​​Get your new bling and wear it with pride. Take a photo. Enjoy a post race banana and beer. Congratulations,  you're a half-marathoner!
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