Would You Like To Start…Practicing The First Half-Marathon


Half Marathon Training For Beginners | My Next Fitness Goal | Aja Dang

Video taken from the channel: Aja Dang


Running from Zero to Half Marathon Beginners Tips

Video taken from the channel: Holly Jean


From 5k to Your First Half Marathon (Free Training Plan)

Video taken from the channel: James Dunne


How to Start Training for a Marathon | Your 4 Week PREP Plan

Video taken from the channel: The Run Experience


How To Run A Half Marathon | 10k To Half-Marathon Training Run Plan

Video taken from the channel: Global Triathlon Network


5 Things I Wish I Knew Before Running My First Half Marathon

Video taken from the channel: The Running Channel


First Half Marathon Tips | How To Run Your First Half Marathon

Video taken from the channel: The Running Channel

Here’s my advice for making sure the you have an incredible experience when you start training for your first half-marathon. 1. Get New Running Shoes It’s a good idea to buy a new pair at the beginning of your training. Especially, if you can’t remember when you bought the stinky sneakers you’ve been wearing lately!

The key to going longer, stronger and tapping into your inner endurance athlete is to have the wisdom to start from where you are rather than where you want to be. The first week of the training plan should closely match that of your current training plan (or slightly more, maybe 10 percent). Here are five steps to successfully training for your first half marathon so you show up to the starting line injury free and ready-as-ever. 1. Start Training 15 Weeks Out It sounds intense, but beginning to train 3-4 months before your race is ideal. If you’re easily running 3 or 4 miles at a time now, plan to train for about 3 months before a half-marathon and about 5 months before a full marathon, says Todd Galati, an American Council on.

The horn blares and you blast off from the starting line. Feeling great, you pass by a bunch of runners in the first two miles of your half-marathon. But by mile seven, most of the runners you passed earlier in the race are now passing you. What happened?

Whether you’re running a 5K or a half-marathon, your. You’ve already made the decision to train for a half-marathon, so first you’ll want to choose which race you plan on registering for. Consider the time of year and race course, so you can train in similar conditions. “Choose a race course that isn’t drastically different from where you train,” says Cary Morgan, founder of Cadence Run Coaching. 3. Don’t you need to start with a 5k or a 10k before you graduate to a half marathon / 21k? No.

You sure have to gradually build up your fitness for such race but you don’t have to run a 10 k first. It may help, for sure, but it’s not a compulsory passage. It might take you 6 month, a year, may be more, depending on your actual fitness. It’s long enough to feel challenged, but not so long that training for it completely consumes your life.Below are a few good training tips for your first half marathon.

1. Build a base. One mistake new runners often make when paring for a half marathon is thinking that the 12or 14-week plan takes you from the couch to the finish line. Move 1 block to the left and you will see the date to start training for your half marathon. These dates are designed around your race being held on a Saturday, because most races do fall on a Saturday. Some races are held on Sundays, or in the middle of the week on a holiday.

Half Marathon Training Plans for Aerobic Exercisers and Runners Almost anyone who workouts regularly and stays in shape between races is ready to start training for a half marathon. They have the cardiovascular health and probably a good baseline for building endurance.

List of related literature:

This was my first marathon, and my goal was simply to negotiate the 26.2 miles without dying.

“Running with the Pack: Thoughts From the Road on Meaning and Mortality” by Mark Rowlands
from Running with the Pack: Thoughts From the Road on Meaning and Mortality
by Mark Rowlands
Granta Publications, 2013

If you have experience with the marathon but have only trained with a minimalist-type program, then the Beginner Plan may be the logical next step in your training.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

The marathon is something I look forward to with eager anticipation and with each training run.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

You’ll note that the schedules specify what to do every day of the many weeks leading up to your marathon.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Truthfully, I am sort of interested in trying a full-scale triathlon like the Ironman competition, but if I went that far I’m afraid the training would (most definitely) take so much time out of my schedule it would interfere with my real job.

“What I Talk About When I Talk About Running” by Haruki Murakami
from What I Talk About When I Talk About Running
by Haruki Murakami
Knopf Doubleday Publishing Group, 2008

My primary goal in the first race or two I do in each training cycle is not a time or finishing place but is literally to experience as much pain and suffering as possible, because I know that this experience, more than anything else, will set me up to achieve my time and place goals in later, more important races.

“Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults” by Matt Fitzgerald, Tim Noakes MD
from Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults
by Matt Fitzgerald, Tim Noakes MD
Penguin Publishing Group, 2007

Back in April I’d run my first marathon– alone.

“Tripwire” by Lee Child
from Tripwire
by Lee Child
Lulu.com, 2009

If you are a novice and have completed all the training necessary to run a halfmarathon—for example, you have followed an introductory program from chapter 5 or 9—you should be ready to start training for a marathon, should you so wish.

“Lore of Running” by Timothy Noakes
from Lore of Running
by Timothy Noakes
Human Kinetics, 2003

You will need to supplement your training with a specific marathon programme;12 weeks should be ample.

“Be PARA Fit: The 4-Week Formula for Elite Physical Fitness” by Sam McGrath
from Be PARA Fit: The 4-Week Formula for Elite Physical Fitness
by Sam McGrath
Bloomsbury Publishing, 2020

Most of us can be much more flexible in planning our races, so if your training suffers a setback owing to injury or significant illness, be open to the idea of refocusing on another, later marathon.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Omfg love this!!! I ran a full marathon in my hometown (DallasTX) in 2016! Kinda motivates me to do this half in April… ��
    So excited you are training!!!

  • I’m going to run my first half marathon with a friend tomorrow morning (socially distanced of course) and am both weirdly super excited and nervous

  • When I started running I get side pain, I learned to slow my pace and breath through it. And then when it passes I pick my pace back up. It gets better the more you run.

  • My tip and it is kind of mentioned in the video is have 1 long run (not your longest, at least a month before the race and don’t hurt yourself) where you run the last 3-4 kilometres at race pace having run a couple of kilometres earlier in the run at a faster pace (almost tempo, 10km pace). Your legs will feel a bit like jelly, but come race day when you see the 18km/11mile mark you will know you can finish at pace. If you’re hurting before that mark, aim to get to it (18km) then finish from there. This was how I got myself though wanting to stop at 15-17km running my first half marathon last year.

  • I was supposed to be running my first half marathon in the great north run this year but unfortunately it’s cancelled:( but this give me more time to train for gnr 2021!

  • I’ve entered my first half in October if it happens. Started C25K in March and have ran one 10k on my own in 70 mins, big way to go but I’d like to aim for 2:15 mins

  • My daily mobility and movement session is going up and down the stairs in the hospital and avoid using the elevator while doing my rounds. It’s the only way I could squeeze in training in my daily activities.

  • Go girl!! Ran 2 half marathons last year, running the NYC Half next month. It seems soooo hard but it’s so rewarding to push ourselves like that. GOOOO AJA

  • Is there a good / right way to find “prefect half marathon pace”? Especially for triathletes �� I have my first HIM in December I’m preparing since June. Doing overdistances but still not sure how to choose right pace for the run �� I know there are a bunch of factors, but still would love to hear from you guys how do you choose race pace for run. Thank you!

  • Hello!, I am 30 years old and have never run more than 20 minutes. I just signed for a full marathon in 14 weeks. Which program of the ones you offer would you recommend me to take? I’m a few weeks behind but I usually do long hiking in mountains.

  • Can you do a video on mindset technique. Currently training for a marathon but keep having to walk during runs any length as demon heads tell me to walk COS I’m tired…. xx

  • I am running at least one-half marathon every month (practice run) and countless 10k’s and 5k’s. Those 10k’s and 15k’s help build up for half marathon. Running endurance helps me in long-distance swimming.

  • I find that when dealing with negative thoughts / mental stories in the head while running it works best for me to not make the thinking more complicated by trying to think positive thoughts.

    Makes things only more complicated and keep you in the head while running.
    Just be aware of them and see a thought as a thought, dont indentify with the negative ones that go through your mind while running.

    Keep focused on you breathing or make a conversation with someone if you are battling to much in your mind.

  • I have just signed up for my first half marathon. I’m excited and nervous but thank you to everyone at the Running Channel for all the inspiration.

  • I did a couple of halve marathons and for me it works great to run 3 times a week with 1 long 1015 km and 2 short runs 5-8 km. And a week before the race run a solid 15km and then rest for the rest of the week till 2 days before the race do a short run of 3-5km. Its magic, you will be so powerful during race day. Also don’t start to fast and don’t forget to do a quick warming up before the race and remember all the great tips of this video:)

  • good video. I love seeing people training for their first race, or first race of a new distance! I have some training videos on my channel you might find helpful. Good luck!

  • Just come across your channel in the build up to my first marathon after only ever running 10k and it’s brilliant. Thank you so much

  • Best channel. At age 66.6 I might not make it all the way but will at least be more confident on the 10K. Recovery time is the issue. A 6 mile on Monday and a 5 mile on Wednesday and my Garmin 5 will tell me training is unproductive and more rest is required. Oh well, lucky to be running at all. Plan on some walking should I attempt the half. I think one allows 210 minutes to finish.

  • I’ve done it i run events with runthroughuk.com, so on the 5th january i did the 10km battersea park in london not my best time 48 minutes 30 seconds, my brother runs too, the next day my brother asks me do you want to do the richmond half marathon, and i said yes why not, i had 12 days to train, so it was a bit of exercise bike and stretching and dumbbell squats, then it was a 10 km on the treadmill, then the next day it was another 10 km on the treadmill then the next day it was 13km on the treadmill, then it was some exercise bike and some dumbbell workout, and then it was another 13 km on the treadmill and on the saturday the 18th january i did the richmond half in 1 hour 48 minutes, I’ve achieved something i thought i would never achieve and i don’t want to do stop

  • i’m on a week break from running and i’ll take this as a sign to go tonight ���� this would be a cool series to continue up to the half marathon to see the progress!! highly recommend foam rollers

  • Running my first 1/2 in March 2020! I’m very new to running in general, so I’m fairly anxious, but also really looking forward to it. Day 1 of my training was today, looking forward to the rest. Thanks for the really encouraging video!

  • Hey you have such soft skin, like that of a women half your age. If this is what running does then count me in. Any other tips for a crusty old 30 year old like myself?

  • I loved my first half and wasn’t too bad the day after.It was the 2018 Dublin marathon,it was preparation for the 2018 Dublin full marathon

  • What does the 2x 1,5 K (3x 1,5K and 4x 1,5K) mean in the training plan?
    Also, I I was planning on a 5:00 average pace but realized during training that I could go a bit faster, how do I adjust my race pace?
    Thanks in advance

  • Doing my first half marathon in September. Terrified. I know I’m going to come last but my goal is to just finish before the cut off time of 4hrs…thats it. My only goal.

  • I just started running as its the only sport available to me at the moment and I ran the first 5k today. no training for the 10k and eventually a HM 😉

  • I literally do a half marathon with only a half a cup of oatmeal and 1 scoop of protein powder. Haven’t done a full yet but will sometime soon

  • When the voices come, the nasty horrible voices(!), I do maths.

    I try and work out kilometres to miles pace, or vice versa, then try and calculate the finish time.

    I never manage to do it, but trying fairly simple maths whilst running is almost impossible for me.

    10 min later Ive given up trying to convert kilometres to miles, but the ‘stop now’ voices have gone and I feel mentally fresh again.

    I also don’t listen to music. I find that music takes away the internal positive voice, which is the best mental toughness help I have. When you can hear your breathing and footsteps, it’s very zen and you forget about running.

    1/2 marathons are my favourite distance.

  • Awesome job getting this partnership! Nike has such a good brand. However their shoes are not good for distance running. They do not prevent injury like other $70-$100+ brands do. I totally get that this is a paid sponsorship, but if you continue distance running long term, it might be good to check out other brands. On another note, I absolutely love the nike apps! So nice for finding all sorts of workouts.

  • I do 3 miles jogging and running most of every day January 2019 to September 2019, my first 5K medal thing at the beach was the best ever 5K ever in my life, I realize how boring that was but it’s not, I feel like ready for half marathon and forget about 10K.

  • I have done 4 or 5 halfs now but never have had this info. Going to try some of this advice and see if I can get past that mile 10 wall that kills me��

  • I agree with all of these tips. I did the Great North Run. It was a great experience. I would probably add in: don’t be afraid to join in with the running chants or being cheered. It helps to push you on.

  • Anna your a super star!!! I live in Woolacome!!!! Yeah hills lol I have signed up for the AMOB Half marathon but I have only ran a 10K! This has been a super help thank you x z

  • just ran my first 13.1 in October I dehydrate easily and get bad headaches if I don’t stay hydrated, so I brought salt pills and a vest for carrying water. The vest I got was from amazon, it was great! It had front pockets for the salt pills, Gu chews, gels, my phone, and then it had a straw for the water to drink from the bladder. Best investment ever for a long run, seriously! I’ve tried the fanny pack/belt style for water but I didn’t like how it would bounce on my hips. I didn’t notice the water vest/backpack.

    Senita Athletics is also really awesome for having pockets on the side of the pants that don’t pull your pants down, it’s all I ever wear anymore. They also have bras that have a pocket on the back if you want to put your phone back there. They’re also affordable and great quality, I wear my phone in them on my shorter runs or if I’m at the gym.

  • Oh, I’m in trouble… I’m watching u’re video only now and I have a small “niggle” in my left butt-area and since last week, also one of my hamstrings have been saying hello, very slightly… And my 1st marathon is in 2 days. Great! I actually looked up this video to reinforce me that I did all the prep correctly. And now I’m a bit worried �� Any advice other than just stretching a whole heap througout tomorrow?!! ��

  • I’m having my gallbladder out on the 14th of February and I want to run a half marathon on the 29th of March! I’m a seasoned runner with multiple ultra marathons under my belt but not been running since November due to illness! Should I run it or am I being stupid?

  • Hi Aja! What really helps me during running when I get stitches/side pain is focusing on my breathing, and breathing in through the nose and out through the mouth. And weirdly enough running with your arms up in the air helps!

  • One of my Fitness Goals this year is to do my first marathon and I want to be well prepared for it. You guys have been such a help, thank you so much, I can’t wait to watch the other videos you mentioned and get started with my training.

  • Usually on the race website they will let you know where the water stations are on the course (but not typically with recyclable cups). You could email them and ask what their plan is to provide for race day then if you want to carry your own reusable bottle/collapsible cup you have enough time to organize that

  • Something I would like talked about is how to prepare for these races when you work nights. Things like when to eat become some what complicated.

  • I don’t bring water when I run long distance. I drink long before and after. On my half marathons, volunteers offer cups of water or gatorade in paper cups at stations every couple miles and have trashes near by so we don’t litter everywhere. Keep more water in the car, but they will probably have more water at the finish line. Have fun and Enjoy the Journey <3 <3 <3

  • Great vlog! I started running about two years ago and definitely also experienced the side stitches starting off. What helped for me was to take deeper breaths using my diaphragm and try to breathe on alternating foot strikes. Not sure if it will help for everyone but you could give it a shot.

    The water situation for most races I have been to were paper cups left on tables along the side. After drinking it, you throw it on the trash or on the ground and the volunteers sweep them up. I have also used a running vest that has soft flasks that you can bring your own water to sip on, but you may need to check the race rules to make sure they’re allowed

    For the phone holders, I would recommend a flip belt or spibelt. Doesn’t get as sweaty as an arm band and you can take the phone out more easily.

  • Wish I had seen your videos months ago!! At the age of 45, I started training this past January for a half marathon coming up in May. Mid-February my IT band became inflamed, rested then ran (still pain), rested some more. Then, I found your video on ITs! So thankful I did. Since then, I’ve been stretching and strengthening. This past week, I started back slowly and so far, feeling good.

  • Really love the idea of dedicating each mile to a certain person in your life and focusing on them for that mile. Definitely going to remember that for my next long run!

  • There was this spot that I frequently ran to near to where I live. After I moved houses that spot was twice the distance from my new home, I ran there, took half an hour break and ran back. Turns out it was 7.4 miles there and 7.4 miles back… longest run Ive ever been on.
    Now if only I could do it without the 30 min break in between haha

  • Running my first half in 2 weeks in Disney World and can’t wait! I enjoy running but have never done a race more than a 10k and wanted this to be a goal for turning 30. I will say that you HAVE to focus on recovery just as much as the miles you need to run during training. If you can, do physical therapy when the mileage gets longer, get a foam roller if you don’t have one yet, ice or do cryotherapy regularly, get a good stretching and warm up/cool down routine for every run. If your knees or other parts of your legs/feet are hurting you, truly look at different sneakers/get a professional’s opinion from a running store. You can stay with Nike but see what shoe or Nike shoe version may be bestI loved my Nike’s but found that more than 7 miles I needed something different and got Brooks. I always ran regularly and would run 6 or 7 miles at once on the weekends when not training or planning on doing the half but my half training has given me regular hip flexor pain, my knees feel pain that I’ve never felt before, and my muscles just ache in ways I’ve never known. Proper recovery, nutrition, and fitness maintenance (weight training, runner specific exercises, etc.) is so unbelievably necessary during the training journey even just for a half!! Best of luck to you and can’t wait to see this journey of yours!!

  • If you`re seriously interested in running a marathon or want to set a PR then this marathon training courses “Zοrοtοn Axy” (Google it) is essential. I`ve read several books on marathon training and run two marathons and about 50 half marathons. This is a quite motivating as well as reassuring book. I had been able to get strategies that I didn`t know about..

  • Side pain / stitch in your sides = this usually means you are dehydrated or not getting enough oxygen. slowing your pace and taking deeper breaths will help.

  • I am a good follower to you from Egypt and I hope that you invite the Arabic language in the translation of your videos Greetings to you I love you very much

  • Great video james…penny just dropped today….even though I’m meant to be training for manchester marathon…but dont think it will happen…I can use this plan as a generic training plan to get fitness levels up to 13miles.

  • In the shorter races I learned to start at the front.Reason is the quicker runners will be gone but you will have the slower runners behind you so you don’t have to try and get around them.

  • Stairs are evil. They make me wish I lived in a bungalow. I have never tried going down backwards though. I will have to give that a go.

  • you are SO inspiring. I’m not a runner at all either, running 1 mile is pushing it. But you make me feel like I could run a half marathon!

  • I completely switched from Nike to Asics when I started my half marathon. Nike’s were just really bad for my knee and I have overpronation which meant I actually really need stability as much as cushioning. I love Nike shoe designs and colours but unfortunately they are horrible for running or even long period of walking for me. The Nike store assistants even said the same thing and told me either I keep running in them and force myself to get used to it or go for another brand.

  • I cant even imagine that you start to fast and have to slow down.

    The first K’s / miles are mostly the hardest for me and this is something i always experienced since i started out running. ( Some slight aching as muscles and joints need some time to warm up, breathing and heart rate isn’t regulated yet)

    It takes a time to get in te the zone and then i can increase my speed.

    If i start out fast i would have to force myself through a lot of discomfort.

  • Fueling is important on a longer races such as a half. Generally on shorter distances 5 /10k the body can manage better without additional nutrients but my tip for a half or longer when you are potentially going to be on your feet for a couple of hours is to remember to take on board something during the run. It might be an energy gel or something similar. I would advise trying these before race day mind you to ensure your stomach is happy with them during a run ��

  • Long time runner & racer and just signed up for first marathon which is only six weeks out…hope I can pull it off!!!
    Very educational video, thank you!!!

  • I’ve run six half marathons and am thinking about moving up to take on my first full marathon. Hopefully my half experience will stand to me in making the transition.

  • I’m scared. I’m 13 and I need motivation to run this. My goal is to run it by the end of 2019. I have only run 5ks but I really want to do this. Any motivation in the comments?

  • I like your channel, you make great videos full of useful information and all… but frankly i think advising someone starting from scratch to run a marathon in less than 6 months is extremely irresponsible.
    The adaptions required to asimilate safely a marathon training plan and then the race itself take years not weeks.
    Im sure some people can do it sort of injury free, heck some even manage jog/walk/crawl to the finish line with no training at all but i certainy wouldn’t recomend it.

  • I’m 32yrs old trying to get in the best shape of my life for my trophy wife!! I signed up for Platte River half April 5,2020 and the Colorado Marathon May 3rd, 2020! The furthest I’ve ran is 7 miles up and down green mountain gaining 1098 in elevation, felt good! I don’t know what I got myself into but I plan on building endurance and running 4 days a week I hope I accomplish these Goals fingers crossed!!

  • I used this marathon training “Zοrοtοn Axy” (Google it) to learn for my full marathon. Now I have a much improved plan to begin anew. I am experienced in 5K’s and 10K’s and half marathons. Due to this particular guide, I am now going to take the full marathon. I highly suggest this great training..

  • For me, I got rid of side pain by learning how to breathe properly. Deeper, belly breaths timed to my steps (usually 2 steps inhale and 2/3 steps exhale). Hydration all day is also helpful.

  • I have got my first 15k cross country race at Lidingöloppet in Sweden in 2 weeks time. Hurt back of my knee while training this weekend, and it has started paining badly. Just hoping I can get back to run again in 2 weeks and complete the race.

  • Got my first ever half marathon tomorrow!! It was the earliest I could possibly do because all the ones I looked at you have to be 17 and I had my 17th birthday yesterday, so 2 days before the 1/2 marathon! Thanks for all these tips, they’re super helpful! Also I’m ill right now (flu-like symptoms) and the wind speed is predicted at 59mph, so do you have any advice for particularly challenging conditions?

  • I need to start planning my training!! I’m such a procrastinator!!���� how am I gonna improve if I dont put in the work?!! Can i say that i feel overwhelmed with everything that need to be done! Runs, weight training, flexibility, rest days, work. How do i fit it all in?? Wish i lived off of running �������� but no, no professional athlete here. Any advice??

  • I started doing 5k and 10k races, I did my first 1/2 marathon distance in training last week in 1:45, can’t thank you guys enough for all your helpful videos. It really has improved my running and making race day easier! I’m looking forward to running my first 1/2 marathon before the end of the year! And maybe a full in 2020

  • weeks ago, I ran my first HM as a long run training session. (my longest distance was 16km before)
    It was such a bad idea because I didn’t think about hydration and my last 30 minutes were in complete darkness… Additionally, the pain got worse in the end and i got pretty slow. I pushed myself and ended with a 2:06 which I’m absolutely okay with

  • What are your thoughts on incorporating ParkRuns for 1/2 marathon training? Are there benefits to having ParkRuns in the plan (for speed workouts) instead? Then Sun long runs have a little fatigue in them too which will possibly help the legs adjust to perform longer on race day.

  • Amphipod is my favorite water bottle. You will want to practice with some type of hydration and possibly fuel. Also consider finding a 5k, 10k, or 15k race before you do the half. You will love it. Runners are so positive and encouraging!

  • You are the best channel on YouTube in sports running I benefit from you a lot, but if the videos have been translated into Arabic

  • hi i weigh 224 pounds from india..hw can i pre prep myself so i can start a prep in may this year…i hve flat feet and my ankles swell up even with just long walks

  • Going to start running! Committing to research on how to fuel my body, healthy routines and habits, and I’m just so excited to change my lifestyle around

  • Consider ice baths post long runs. You can do a search to see tips about them. We prefer to sit in about four inches of cold water and then add a bag of ice from the convince store versus stepping into ice water. Wear a hat and drink hot tea to help mentally take it for 10-15 mins. Helps quicker healing and likely other benefits. Professional athletes use ice baths to speed recovery. Enjoy the journey!

  • The best thing for any side pain or discomfort is to do ab workouts every day plus stretching before a run. I would also do some crunches before a run. Im glad you got two pair of running shoes. Once you start to increase your mileage those shoes will just wear out. I would not use those red shoes anymore at least for running. They might look good but are really worn out. You might consider buying a new pair of running shoes two weeks before the race. Good luck. I ran track and cross country in high school and the university. When I was in high school, our first training run was a brutal six miles run. Thats what I thought until day two.

  • Hi James,
    I had the livestream playing in the background at work, might have missed out some of the tips, but here are some comments.
    1. I think this plan feels almost intermediate level, 4 days a week running and also 3 days strength training. Suitable for those who want to lower their PB in the half like myself. I have done more than 10 marathons but very few Halves.
    2. Yes, totally agree of going over the 21.1km during training to give you experience and calmness when facing the race. In fact, running marathon distance twice in training is what i did to achieve my PB last year.
    3. Maybe revised plan in the future in metric alongside imperial units?

  • Done my 1st 10k to day 1hour 15 mins want to do a half marathon next the issue I’ve got is I’m up at around 4am for work don’t get home until around 7 so only been runnning I’m on 3 days off I do a park run on the Saturday long run on the Sunday and a short run on the Friday

  • You two need a roller. Rolling helps! In LA you should be able to find a class or a pro to teach what to do and what not to do. Knee pain can be from areas tightening up. When mine hurt I now now what areas to roll to release for knee relief.

  • I ran my First half in Berlin last year and my training was appalling. However, the crowd were amazing and there was support on every inch of the route. I ran with my mum who kept me going and I didn’t stop, we finished in 2 hours 20. I was so proud and emotional crossing the finish hand in hand with my mum through the Brandenburg Gate! My advice for your first half is to find one with big support! The crowd truly keeps you going and also….. Vaseline.

  • I’m only 12 and I am thinking of running my first half marathon if run a 8k about twice a week and I think I can Finnish the race I am going to start training soon for a race early next year.

    Thanks for you video it helped heaps.

  • Nike has historically had the worst running shoes. Every coach I have ever had would tell us to stay away from Nike running shoes. Hopefully they are trying to improve them. Remember to replace your shoes every 300-400 miles too!

  • So make sure you stretch before and after your runs, hydrate, have proper running shoes and work on your running form and that should help with the side pains. Good luck

  • Great tips. I’ve done about 15 HMs in the last three years. My favorite general race tip is the classic Be Bold Start Cold so you don’t need to worry about shedding layers a mile in to the race. Others would be to (1) Use the pacers if available to you. I like to pass them and then hold it as long as I can knowing if I fall back, ill still hit my goal time. (2) Don’t let the downhills push your pace too much. Slow and steady down them. (3) Plan your water stops ahead of time (I usually do miles 6 and 10) (4) Finally, if running with music, place your favorite song around the 3/4ths mark when things tend to look the most bleak.

  • When I ran the first half marathon I wasn’t experienced enough. I was in a good shape but didn’t train specifically for this distance. I ran the first 10 km in 38 minutes and I didn’t feel tired. After 3 km I suddenly felt tired and felt stiff.it was really hard to get to the finishing line. After this one it took me other 4 half marathons to learn that it s better to run the first 10 k slower.

  • I went for a ten mile run Sunday. Got lost and did a half distance. Knowing I can do it, I’ve just entered my first half in spring ��

  • Would running two 5km races in a single session be considered an effective training for a half marathon? For example, it would be a 5km run followed by 10 minutes walking/rest, then another 5km run. I’m thinking about doing this once a week. It would sort of mimick what footballers have to go through because they usually run for 45 minutes followed by 10 minutes rest, then another 45 minutes running. Instead, I will aim for 25 minutes per 5km.

  • To be honest why we do not start by half marathon first and then to go on 10km? To me 10k race is more difficult to control at 100%. I did my PB on 10km after experiences on half marathon

  • Also!!! varying the surface that you run on is important for foot and ankle strength so even running trails is awesome or running on grass. I use the flip belt and it doesn’t bounce at all (I’ve been through a ton of belts) and I use the hand held amphipod water bottle and use Nuun water tablets that have electrolytes. All of these things can be purchased at REI and if you’re a member they have a 1yr return policy even if you use the products and aren’t happy with them. Usually water is spaced out every 2mi (I’ve done the Nike Women’s marathons they used to host in San Fran awhile back and they were epic! You’d get tiffany necklaces presented by firemen in tuxedos on silver platters as your medal:D) Anyhoo I hope this helps!

  • I personally don’t like arm bands. If I need to change the song or use my phone for any reason it’s placed very inconveniently. It might just be that I’m a very distracted runner but I prefer to have my phone in my waistband. For the water situation I would say use a hydration pack and try training with it on so you don’t feel like you are carrying extra weight on race day.

  • It would be awesome if you could help Nike become more eco-friendly in regards to the water situation. They are partnering with you bc they know you reach a particular audience. If they know enough ppl care about this issue they should be willing to change it. There are definitely better options than using Dixie cups and having everyone just throw them on the ground. Nike, it’s time for you to shift your mindset and practice on this. We’re watching!


  • i have a 10k run in 5 weeks. at the moment I can do a 10k in 45min.
    i am about 19% body fat 94kg at 178cm 
    what is the best approach to reduce my time? increase miles, tempo runs or trying to lose a lot of weight?

  • Just found your channel today. Going to follow the plan and see how it goes. I recently lost 30 lbs because I new I couldn’t run very well with all that extra weight. I’m still 235 but moving on towards the running portion of the training. It’s currently August 2019 and my first marathon is January 2020 at the Run Disney Marathon in Orlando. Here we go. I just purchased the video training for the prevention stuff to get started.

  • Did my first half marathon on Saturday just for fun I was really happy with my time of 2 hrs 9 min as only started with c25k in January and only done one 5k park run.
    Shout out to Tracey and Lee millmore from dh9 run

  • AJA!!! I hope you do awesome during your half and it’s awesome that you’re considering PT and stretching I know I’ve ended up with quite a few injuries during training because I hate to stretch lol. I can’t wait to follow your running journey!

    Side Note: You’re so awesome and I’ve followed your channel forever! This might be a silly request would you mind doing a messy bun tutorial? (maybe even a couple ways you do it) Yours always look so cute <3

  • New runner here, 43yo, started running regularly in December, now running 3-4 times per week, not fast but who cares:-) Starting on your plan on Monday next week! Super excited and thank you for all the great content you put out, it’s really helpful for a new runner like myself.

  • I’m gonna enter one in a few weeks but it’s the total unknown of it. I’ve ran plantly of 10ks, weekly 10ks and routine 5k jogs and I know my paces. I haven’t followed a training plan but I’ve been running consistently for over 2 years since I started C25k. My plan is to do it under 2 hours for my first one, I know I can it’s just being disciplined with my pace, and hope I don’t feel the jelly legs early on ��

  • Oh girl I’m so excited for you! This gets me excited as one of my big life goals is to run a full marathon!

    I broke my ankle a few years ago training for a 1/2 marathon and haven’t tried again. I wish you the best of luck beautiful lady!

    Be careful with Nike though:( They don’t have the best reputation with their athletes. I really love Brooks. Their shoes saved me so much pain in my ankle that broke. Two years later and I still have some trouble but they make running 10x better.

    Thank you for the video! ❤️ from Austin! ��

  • So cool!! I ran cross country and track all through high school and 3 years of college and have been in various stages of in shape/out of shape since then. I definitely recommend joining a running/training group especially if you’re newit’s so much easier running long runs with other people and holds you accountable to run a few times a week when you don’t want to. Also a foam roller for your IT band is key (although my hips are just perpetually tight from running). Honestly the side cramp for me usually only happens when I’m out of shape but once I get back in shape a bit it goes away! good luck I’m excited to see you accomplish your goal!!!

  • For your phone, look up Koala Clips, they clip onto the back of your bra and are amazing! During the race, they will have water stops and lots of paper cups. If you want to be more eco friendly, you can purchase handheld bottles or ones that clip around your waist at all running stores. I have taken my handheld bottle more than once because I can have my own electrolytes in it and then when I would get to a stop, I would just unscrew the top and have them fill it if I needed more. If you plan to use one though, I suggest you get one early and run with it so that you can get used to it and see how you feel with it.

  • Side stitches are usually from shallow breathing! Try taking deep, full breaths so more oxygen can flow through your body. If you eat or drink a lot before a run your lungs have less room to expand, this causes you to cramp up too.

  • The video is so timely because I just ran my first half marathon two days ago! One thing I learned was the bigger and more popular the race, the harder it is to maneuver through/past slower runners. Aside from that, I had a great experience.

  • you’re literally making it that much easier for me to set goals for myself. altho we don’t necessarily have the same goals or are at the same phase of life, your diligence of documenting it is great enough a motivation for me to say “ok let’s just try this out”
    all the best on your journey, i’m here with you!

  • I love following your journey!!! When I started running (back in the day), I also remember having side pain. For me, what always seemed to help was “breathing it out”, which for me means that I would try to increase the amount of air inhaled and make my breaths deeper. This seemed to always help me get through the pain. For running, taking deep breaths is key. Also, for us women, sometimes sports bras are too tight, so sometimes I totally pull on the front of the sports bra out, so that I can take a couple of deep breaths, which also helps me keep going. I hate not having enough support when running, but at the same time, your bra can be your worst enemy when you feel like it is restricting breathing! Looking forward to following you on your journey!

  • Planning to do my first half marathon next Sunday (solo and Garmin timed). I ran 10mi last Tue and feel I’m ready for it, but I have felt a bit awful for the last couple of days, hoping to feel better soon and get some more training runs in before the big run ����

  • Aja one way to stretch your shins is to draw ABC’s uppercase and lowercase with your toes. Like point your toes and do it on each foot. By the time you do uppercase and lowercase, your shins will feel better

  • I did my first half marathon on Saturday and did it in a time of 1 hour 37 mins. Was really happy with it and makes me want to do some races. Also really enjoyed it

  • I have been running for about two years. I run 3-4 times per week, 5k each time i run. How long before my HM should i start trainning? What do you think about treadmill running?

  • Ran my first half marathon today and absolutely loved every second of it. Did it in 2:16 which is something for me to work on going forward. Now I’m home feet up and reliving the whole thing. After a rubbish year of breaking up with my girlfriend and having my 2 year old son live 150 miles away now this feels like a minor boost that I can do anything if I put my mind to it. Love all your videos such a good inspiration and help with good tips and advice and can’t wait to do more half marathons and join a running club in the new year!!

  • great tips! registered for my first half marathon on 27 Oct 2019… by the way… how do runners look with headphones listening to music at races?

  • Just finished 8.5 miles but my time sucks. I finished at about 1:22:36 I’ve got a long way to go. I have so much respect for runners ��

  • I’m one of those weird people that can just get up and run high mileage so I’m currently in half marathon season then my full in August and my first ultra in September ����

  • I signed up for a 5k. Thought I was running a 5k. Turned out I started running with the half marathoners. I was in too deep to stop. 1:53:28 as a overweight person without having ran in years. But I could walk for a week ��

  • I am 54 years old and i have finished 2 Half Marathons in 2010 & 2011! I injured myself in 2013. I am interested in getting into running again & have done many miles of walking. I would like to do the Grandma’s Marathon in 2018! What training would be good to prepare for this goal?

  • Probably on here already, but generally there are water stations along the course, and the cups are paper (at least in my experience) kinda like the bathroom cups you can buy

  • Hey:)! I’m 14 years old and have previously ran a few 5ks and 1 10k. i am a busy athlete so I have a strong base of fitness. Do you think 14/15 is too young to do a half?

  • Try controlling your breathing when you get side pain. Try taking 10 breaths in through your nose and out through your mouth (slow and controlled) while you’re running. Good luck!

  • The problem I have is that I did run half marathons 20 years ago, and now I have trouble not comparing my times now to my times then. Especially since I’m in my 30s, so I’m supposed to be stronger than I was then, but I’m just fatter.

  • When I first started running I used to get the side cramp too. I think it has to do with your breath. Try to get into a rhythm of breathing with every step you take. Step, breathe out, step breathe in, etc. modify as you get into your run. In the middle of my run I find myself taking 2 steps for every exhale and one for every inhale. I haven’t experienced side cramps since. I hope that helps!

  • Also get a camo pack for your water and there are some that have a pocket to store your keys and ID. You also may want an arm band for your phone and listen to music/podcast during the run to help.

  • I’m a beginner and haven’t had any race and training for my first Marathon for 4 months. Now I am having Tibialis Posterior Tendonitis, lol. And my longest long run is only 27km and even that comes with multiple breaks

  • Great video!!! I run 5km daily and to run and i feel energetic,fresh and comfortable you to can be in great shape by little hard work and with a nice pair of shoes Check it out: https://amzn.to/2qCt0oE

  • hi everyone,if anyone else trying to find out best marathon training program try Sarparder Running Expert Starter (just google it )? Ive heard some extraordinary things about it and my friend got cool results with it.

  • As I’ve never tried running before because I thought it’s off my limit��, I’m so happy for you getting out of your comfort zone and working w/ Nike!!! Your 2020 is on fire already������

  • Excellent tips Anna
    I often run this distance and longer now sometimes 2 times a week
    However i remember first starting out as an older non runner in my late 30’s
    I ran my first 1/2 in training
    I was very sore and stiff legs for a week after that
    Ive learned alot over the last 15 years
    Keep up the awesome advice coming
    Always enjoy your videos

  • I am running my sixth half marathon on Sunday. I am a disabled runner I will be actually walking it in our training program is 18 weeks they ease me into it slowly

  • I like the Half Marathon distance. I would advise novice runners to drink more water than normal (Hydrate) about three or four days in advance of race day, your body will use up more water than you think. If you don’t have a running belt, with one or two small water bottles on it can help when you get thirsty between race water points.

  • Did they talk to you about shin splints? It’s something to think about when you aren’t a long distance runner and you want to start, because if you have shin pain and you keep running on it, the sudden high volume running can actually fracture your tibia. Idk it may not be a serious priority for you guys especially because I’m sure you have a lot to think about already. Just a heads up ☺️

  • I’m running a half marathon on the 15th September, the last one I did was in 2013 and 2011, I’m up to about 14km and I’m a bit nervous that I won’t be ready.

  • My first half marathon was last Sunday. I aimed for a time of anything under 2 hrs and got 1hr 50mins which I was quite disappointed about in the end. As the race went on I just felt better and better and I went from running 8 and a half minute miles in the first half of the race to 7 and a half minutes in the second half. I was almightily impressed with my progression in the second half and really felt like I could have got that sub 1:45 if I had started closer to the pacer but unfortunately, I started to far back. It’s Thursday now tho and my legs still aren’t a 100%. I took the day off work, the day after and have got a few gentle runs in. The real test will be tonight when I do a Hill sprint session

  • I agree with all of these especially tip 2. On my second half I was in the best running shape of my life, but I let that adrenaline take over me. I ran the first 5k in about 16min, finished the race barely under 2hrs was about 30min slower than my first when I actually paced properly.

  • My brother was a running fanatic and I introduced him this marathon training courses “Zοrοtοn Axy” (Google it) a couple years ago, and since that time, he has been following the guide. He was the 4th placer in a Nationals-level 12k race in this age group last week. You should opt for this training courses when you are preparing for marathons and other distance training..

  • If you have free time, do a run with Koreatown Run Club. They do 3 or 5 mile runs during the week. A handful of females are training for the race too.

  • i like to use a running belt to hold my things (ex. phone, keys, id, some cash) bc i found that the arm band can get heavy and it’s more comfortable to have it around my waist. they have some on amazon to choose from and i got mine from there too.

    also for the water situation: in the runs i’ve done they pass out paper or plastic cups with water in them. if you want to bring your own water they do have running belts that come with mini water bottles. i was thinking of looking into those for when i train. if you want to see what the water situation would be like during the race, i would suggest looking up a course map. in a lot of runs they provide a map of where you’ll be running, the mile/km markers, water stations, bathrooms, first aid, etc.

    so excited to follow along on your running journey!!:))

  • When doing my first half marathon to avoid going off too quickly I purposely started in the pen behind my target time group. For the first 2 miles I was then running with people at a pace I was more than comfortable with. As I began to run at the pace I wanted to I found I wasn’t held up too much and naturally passed people with ease.

  • I highly recommend the Bone Collection Running Armband Phone Holder, Lightweight Sports Cell Phone Arm Band.

    I love that you don’t need to take your phone out of its case! It’s light weight and fits to your arm well.

  • I’m a new subscriber and I’m so happy that you’re starting this new journey. I used to run and am hoping to pick it back up again, so I’m excited to follow along. Who knows maybe I’ll register for a half marathon to work towards as well!

  • Guys, I’m not sure if you ever made a video on this but I think there might be some people interested (including me in the first place:-)) on how to train when you have very limited time. E.g. I’m fairly new to triathlon, done my first 1/4 in 3:28 which is obviously very amateur but one have to start somewhere:-) And since currently I can only afford 3 trainings a week my biggest question is always like “should I go all in every training since my load is not that much or should I still plan heavier and lighter weeks”. Would really appreciate your opinion on this, either in the comment or even as a video:-)

  • I stop and walk a little at the water station. Side pain I push my side with my hand and breath and run through it. It will usually subside

  • Half marathons are my thing! I ran a full marathon last October! You can do it. Proper running shoes, proper nutrition/hydration, and training is key. If running in Nike shoes, which this video is sponsored by, Pegasus or pegasus turbos are amazing running shoes for long distance! When I get side aches, it used to be from not being hydrated enough or loss of electrolytes or sodium. Not only is the training important, so is proper fueling for your body. Recovery is also just as important as well. So roll out your legs, ice ect… Every one is different and I hope this helps. Much love to you ❤

  • I have a flip belt, and you can buy these flat water bottles that fit inside the belt. It has worked out great. I have found that you don’t need to take a ton of water with you, just enough to take a few sips every couple miles. I love the flip belt because it can hold your phone and keys and some water right up next to your body so they’re not bouncing around in your pockets and being annoying.

  • I’m gonna sign up for my first marathon this year. I really want to make it a daily part of my life and cross off a marathon from my bucket list.

  • Excellent.
    I do like a nice half-marathon.
    Good distance out long enough racing (races are an expensive business) worth traveling a distance to compete (get up early > car > 90 minutes drive etc). A great test of fitness, of speed work for Marathons. I don’t claim to be very fast but I try to treat a half as the longest short run whilst a marathon is the shortest long run!
    The last race I had (before the present situation) was the Bath Half seems a loooong time ago; March 15th!! A cracking race: however over £40 to enter (fortunate to have an old bloke’s gfa so £0): running events like many things a treat for the less well off and an enclave for the Middle Classes….I have digressed!
    I thoroughly recommend people to make the commitment to run a half.

  • I have just signed up for my first half marathon! I’m a bit nervous but REALLY looking forward to it.

    I will try to take your advice and some from the comments too.

    Thanks all for the help.

  • “…16 weeks program goes fast…”??? What did this guy smoke??? It’s way too long, 12 weeks is more than enough, even 8 weeks for a regular runner will do….This is a bullshit program, when you start a marathon program, there is a build up in mileage, no need of something else… If this is pre training for a marathon program, then what should we do before this pre training?? Another pre training??

  • Hey coaches! Greetings from Chile, Great channel! Just downloading the 4 week plan. Next Sunday half marathon in Valparaiso and tomorrow trying 15k with team TRT. Chao!

  • I\’m not sure but,if anyone else wants to discover marathon training try Sarparder Running Expert Starter (do a search on google )? Ive heard some unbelievable things about it and my buddy got great results with it.

  • I gave this marathon training “Zοrοtοn Axy” (Google it) to my running-addicted brother a few years ago, and he is been following the training guide ever since. He had been the 4th placer in a Nationals-level 12k race in this age group a week ago. When you`re serious about marathons or other distance racing, this is the finest training around..

  • I got a fanny pack off amazonI love it. The waistband is stretchy and it doesn’t bounce around when I run. I just keep my phone in there, but it would fit keys too (or money). https://smile.amazon.com/AIKENDO-Running-Jogging-Samsung-Accessories/dp/B07QPDSP2B/ref=sr_1_3_sspa?dchild=1&keywords=running+fanny+pack&qid=1591146871&sr=8-3-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExUFdQQlNDSzhaSksxJmVuY3J5cHRlZElkPUEwODc5NDI5MlJDV0tSOVJGSU5JNiZlbmNyeXB0ZWRBZElkPUEwMTYyMzY5Mjk2RE4yOE83UTI5OCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

  • I did my first half marathon training a while ago. At around 14 to 15 km I felt so great as if I could keep running like this forever. But it started to get harder when I reached 18k and I had to stop by a kiosk to grab a bottle of soft drink at 19k. I half ran half walked to finish the train because I didn’t want to admit that I failed to finish the first half marathon training. So I definitely have the mental strength. I have my first half marathon race next March and I don’t care whether I would be the last one. Anyway there has to be someone who comes back the latest.

  • “Not the distance, but the speed”
    Probably most with decent basic fitness can jog the 21km, but at what time is completely another question, and especiallyinjury free.

  • Great video and information you have there for running the half, besides training you defintely need to run the right pace this is not a 10K run when I ran the half one of the best things I did was run with someone with the same pace and ability,, the miles especially in the second half flew by alot easier and finished the race better than I expected.

  • https://www.amazon.com/gp/aw/d/B073XSHTWR/ref=ox_sc_act_image_1?smid=ARK4V5Z4I3SS4&psc=1

    I found this running fanny pack on amazon and it has really good reviews ����

  • I’m training for a half marathon with a goal of full marathon at the end of the year!
    It’s hard to believe half a year ago I was very overweight, and now am challenging myself to distance running.

  • I would add not to get stressed if your race plan falls apart half way through. And also to take into account the weather conditions, if you’ve trained through the winter and then get to race day and it’s over 20 degrees, chances are you’ll need to make some changes to your plan and expectations!

  • If you run you are a runner ��. We all started somewhere keep with it you might end up up loving it. Pretty soon you won’t even need music. #movingmeditation

  • I just signed up for my first half too! You’re inspiring me to train more consistently and I’m gonna check out the Nike run app now
    (The last mile of a 10mi race I ran destroyed me so I’m looking into energy gels, if anyone has recs)

  • The hard lesson I learned from my first half marathon was the importance of good running shoes and to make sure I get ample salt in my body. I remember running the first 10 miles with no problems until I started to cramp up around mile 11. I had to spend some time rubbing my legs down and resort to run-walk strategy for the rest of the race.

  • Half marathons are my favourite distance. Im an ex fatty whos still a bit of a chubber, and who didnt even start running til i was like 35, so speed really isnt my thing, but the longer the distance (or harder the run) the more the field comes back to me. Due to this, my masochist brain entered me into a half in november thats entirely up a mountain with like, 1200 meters elevation gain.
    Im kinda crapping myself and i love it lol oh, its got cutoff times too, just to feed my inner worrier.

    anyway, just go enter one, theyre great!

  • 1. You may really enjoy running in Santa Monica (Ocean Ave / running path) on weekend mornings. It’s beautiful and motivating. I used to live there and it’s a great vibe. Follow your run with a stop at the farmers’ market if you’re there on a Saturday for freshly squeezed orange juice.

    2. The water stations don’t give out water bottles, but rather have tables of paper Dixie cups with water / Gatorade. You could carry your own water with a Fuel Belt, if you prefer.

    3. To carry your phone, check out Arm Pocket. They’re the most comfortable armbands on the market, and they have room for keys, cards, gels, etc.

    4. I think Balega hidden comfort socks are the best. I only run in those.

    5. Good luck with your training! Prevent injuries by warming up before you run (don’t just wake up and go) and foam roll sore/sensitive spots.

  • I’ve been running for over 40 year on and off, but more regular now. I remember when I took up running, I started by doing a mile, I felt knackered, then I would try 2 miles the next time, running through the mile distance without even thinking about it and getting to the 2 miles and again being knackered and so on. And before you know it, you’re up to a Half Marathon distance. I still use this technique and now up to 17 miles, my furthest distance. I believe there’s a bit of psychology involved. Also it will get to the point where never mind what your heads telling you, your body will soon tell you when it’s had enough.

  • Hi there! I just started training for my first full marathon! I am about 10 weeks out! I’m actually VLOGing my experience! Thanks for the great tips!! Just subscribed:)

  • Youre so inspiring to me I watch your videos alot and want to tran like you guys I tried running 5k but reached 31 minutes I know it’s very slow but I couldn’t reach 24 mins. I want to run 5k in 20 minutes can I train within 1month help me out with the routine and strengthen the body I would be greatful if you help me out thank you

  • I still struggle with my 5K’s so I literally cannot even fathom how people run half and full marathons and are still breathing at the end of it. I’d defo end up on the ground… flat on my face.. unconscious ��

  • When I get side stitches, I raise the arm on the same side as the stitch and take slightly deeper breathes… I find that it stretches the muscles out, especially after running in the same “form.” Weight training is great for long distance running! Try dynamic stretches before going for your run as well to warm up. TSN also posted a great mini-series on youtube by Greg Wells on the science of running, which covers a lot of the basicsthe technique episode covers a lot f the basics: https://www.youtube.com/watch?v=fuLn0LNLM5w&list=PL6ndzuHRRemAo7RqZthDr69-6Z0F31jjs&index=3 but lots of good info in the whole series overall.

  • I recommend a running pouch which can fit most phones and you clip around your waist. I use the Sport2People from Amazon which was about $20. Worked fined for my half marathon. It also can hold your gels and any snacks. I found I got hungry and low energy and used 3 gels for my half marathon. The water situation varies at each race. The race should have on their website a map of the route and exact locations for port-or-potties and water stations. They usually give you water in a small paper cup and you throw them away at a trash can there. I used a small handheld water bottle because I’m a thirsty runner and would refill that water bottle at the stations. Make sure you train with all accessories before the race! And pay attention to what mile and time during your runs your may feel pain, hunger, or thirst. Use your local running store as a resource! And I recommend joining half marathon runners on social media as they often share tips! Good luck! Happy running!

  • I’m hoping to wing a marathon in January 2018 in Carlsbad CA. Only training I do is play soccer once a week and weight lift 3 times a week. will update once I’m finished. wish me luck!

  • I have heard that some phone arm bands or wristbands can affect the accuracy of the app when recording the distance and/or pace. I think this used to be true in the past for the NRC app, but I’m not sure if thats still the case anymore. Does anyone know?

  • Thank you for this one just completed my first half marathon in in 1:50 after following the plan.
    Do you have a similar plan for half to full marathon training?

  • Hi
    Thanks for the HM plan.
    Started running from 31.07.19.
    Completed 10 K in 1 hr on 20.11.19 in ADHM (Airtel Delhi Half Marathon).
    Now I have to prepare for HM.
    Being new to running, unable to understand some terms in the plan like…………. 2x 1.5 K, Tempo Run, RP, 5K Steady
    Can u pls help me to understand these? Will be highly grateful.

  • Loved this ��
    I am really out of shape and wanted to take up running to get back into shape since its a great activity i can do with my dog, so this video was very inspiring ❤️�� and I an not a high intense active person, i am a chill yoga person. So this video was something that that just really motivated, so Thank you ❤️��

  • Brilliant vid. I’ve just started to increase my runs to 10km in preparation for climbing Mont Blanc. I can walk forever but at high altitude the lungs get tired, as I found out previously. Jogging is helping massively, so need to build up aerobic resilience.

  • when I have side pain, I usually slow down my pace and control my breathing then run through it! running is a mental sport just as it is physical!

  • I started training for the half marathon flying pig here in Cincinnati in January. I hadn’t seriously ran in over 10 years and I was never very good or fast at it. So my goal is to finish under 2:10 for this year, then I’ll push for at least under 2 hours for the next one if I don’t run the full marathon. So far I’ve gone from strugging to run 3 miles to struggling to run 7 miles, and a 4 mile run is pretty comfortable now. Although I don’t really run at a talking pace. Military training kicks in and “If you can talk, you’re not pushing yourself hard enough”.

    Competitiveness works against me here. I’m bad at listening to my body and will push myself more than I should. I’m overweight (need to lose 30 lbs to be a healthy weight) and I still try to run like when I was 21.

  • Hi, I’ve just found your channel and am enjoying your tips and encouragement. I am a 47 yr old who’s been running for a couple of years. I’m running 4x weekly, up to 8km. I’m dithering about whether I have it in me to try for a 1/2 marathon in September. Do you have any ‘achievable’ running plans for a working, middle-aged, busy woman?

  • I started using a fanny pack for running and really love it. A flat one like the flip belt won’t bounce on you with every step. The water situation is normally sad. About every so many kilometers they hand out dixie cups of water. Lots will be on the floor because runners would rather make time then get it in the trash. They are cleaned up after though by the workers/volunteers. If you don’t want to partake in the Dixie cups I would recommend one of the belts that have mini water bottles attached to them ����

  • Just did my first half marathon in the bathhalf and was amazing. Got over taken by a Pac-Man, 5 person caterpillar and a sonic the hedghog. Loved every moment of it even the painful parts.

  • Avoid the side pain by hydrating a lot the night before. If you get a stitch while running, make a fist and put pressure there. It’s only a temporary fix but it will help you keep going.

    I usually run 5ks so maybe it’s different for the longer ones but during a race they usually give you little plastic/paper cups (think Dixie cups) and everyone just drinks it and throws it on the ground. They have clean up crews.

    Great song to add to your running playlist: Lose Yourself by Eminem.

    Good luck!