I Ran My First Half Marathon—Here’s Everything I’m Changing Next Time

I fell into the latter camp last year, surprising literally no one more than myself. As someone who once believed running was punishment disguised as P.E. class, completing 13.1 miles felt like a personal plot twist. But with that plot twist came a few missteps (hello, shin splints and headphone malfunctions). So before I lace up again, here are 13 things I’m doing differently—because apparently, finishing a half marathon doesn’t mean you did everything right.

I grew up having a pretty strained relationship with running. I was a dancer who focused almost exclusively on strength, turnout, flexibility and balance, so running was the dead opposite of the movement that I was used to. However, after several dance-related injuries that ended my nearly 20 years of ballet, I sought out new ways to move my body that could keep me feeling strong. 

I got into running almost by accident. Last spring, I moved into a new apartment building that, much to my dismay, didn’t have a gym, and to say I was overwhelmed by New York City’s multitude of offerings for workout studios or fitness centers would be an understatement. Plus, with the weather finally becoming pleasant again in the city, I decided to try my hand at running outside. Shockingly, and I mean I was truly surprised, I found running to not only be doable but also enjoyable. I started challenging myself to run longer distances at a faster pace, and within a few short weeks, I was fully in running shape and signing up for my first race.

Being new to the whole running game, I leaned heavily on the internet for how to go about finding a training plan and executing it to the best of my ability. And of course, since this was my first time participating in an organized race, I walked away with several lessons learned that I’ll apply to my next running endeavor. Here are a few:

1. Find a female-specific training program - For my first race, I used a generic “novice half marathon runner” schedule which consisted of running 4 days a week, cross training one day, and resting for the other two. The mileage gradually increased over the course of 12 weeks to build endurance in a safe way that would prevent injury. While there was nothing inherently wrong with the program I followed, I found myself struggling through runs during my luteal phase, which according to women’s health experts, is the time of month for low-impact cardio, yoga, or pilates. If you’re prone to negative PMS symptoms, do your research to understand how to adapt a training plan to your needs. Listen to your body and know that it’s more than okay to take a few days off. Resting a little longer or swapping in low-impact cross training days during the luteal or menstrual phases will not wreck your training. Remind yourself that training programs are great blueprints, but do not need to be treated as law.

2. Avoid overtraining - Many runners are prone to overtraining, especially less experienced ones. It’s natural to think that the more you run, the more prepared you’ll be on race day, and while that can be true, this mentality can also be a dangerous one. There’s a fine line between training adequately and appropriately gaining stamina and overworking your body to the point of injury. I’d much rather be less prepared for a race than overwork myself and get hurt. I learned this the semi-hard way when I increased my mileage too quickly in the early stages of training and found myself with shin splints and ankle pain. I ultimately had to rest longer to allow my body to recover and not worsen the injury. 

3. No food 1-2 hours before running - I used to be a strict afternoon workout girl, but once I started running regularly, that practice failed miserably. After a couple weeks of constant indigestion, GI pain, and acid reflux I connected the dots that my body simply could not handle running on a semi-full stomach. I run better – but more importantly I feel better – when I run in the morning before having any meals or coffee. I always hydrate before runs, but try my best to avoid anything heavy, acidic, or fatty. Before long runs I recommend gravitating toward a simple peanut butter toast or oatmeal, and make sure to give your stomach at least an hour to digest before running.

4. Carry pepper spray - Living in a big city, pepper spray remains in my purse at all times. But as I started running, often alone, in neighborhoods or areas that I was unfamiliar with, I decided my pepper spray should find a second home in my running belt. I’ve heard too many horror stories of women who get assaulted, kidnapped, or worse while they’re running, so I always try to remain vigilant and prepared.

5. Bring backup headphones to your race - Speaking of being prepared, you’ll definitely want to include an extra pair of headphones in your running belt on race day in case yours run out of battery. If you’re like me and you simply cannot run without music, trust me, you will thank yourself later. Most races have tents along the course for hydration, fueling, and medical care should you need any, but I can almost guarantee they won’t be passing out extra headphones (although that would be a very nice touch!)

6. More strength training - I used to fall victim to the misconception that lifting and strength training should be avoided because it would slow you down and make long runs more challenging. After more research, I learned that strength training comes with a whole host of benefits for runners (and non-runners), including injury prevention, increased muscle endurance, and more power. Now that I’ve incorporated pilates, barre, and gentle lifting, I feel stronger and more equipped to run faster. But remember that cross training days are not the same as rest days. Whether you’re cross training or running, make sure you’re still giving your body adequate time to recover.

7. Invest in the proper equipment - If you’re training for a half marathon, marathon, or really any long-distance race, you’re going to be dedicating several hours of your week for at least a month to training, so it’s important you’re properly dressed. Gear truly makes all the difference. Above all else, you need to make sure you have the right shoes (and accompanying socks). There are so many different brands and styles of running shoes, so trying to shop without guidance can be very overwhelming. I’d suggest going to a local running store and asking a sales associate, who oftentimes are veteran runners, for a foot scan or fitting session to ensure you’re picking the best shoe for your foot. 

8. Avoid taking long breaks between races - After a race it’s normal to want to take time away from running, and you should let your body rest and recover. However, if you want to continue to run races, know that taking a large chunk of time off will make it harder to get back into shape when the time comes. Be wary of jumping back into running the same paces and distances you did in training, as this could lead to injury. It’s best to try to keep your cardiovascular endurance up through some running but also cycling, rowing, walking, or other forms of cardio.

9. Trust the taper - At first, I felt wrong decreasing my mileage in the 10-14 days before my race because I feared I’d lose my running fitness. But it’s so important to let your body and mind recharge in the days before a race so that you feel energized for the big day!

10. Don’t forget the hills - As much as I dislike hills training, it’s important to incorporate inclines, especially if your course has some steep spots. In a longer race like a half or full marathon, you’re bound to come across at least one or two pretty sizable hills no matter where you’re running. If you live in a flat area like I do, try running on a treadmill once a week so you can control your incline and prepare your body for race day. Uphill running will improve cardiovascular endurance and make you stronger, so the more you do hills, the easier they’ll feel.

11. Train in different types of weather - You never know what kind of weather you’ll get on race day so it’s critical to train outdoors in all types of weather. That way, whether it’s rainy, snowy, windy, or humid the day of your race, you’ll be prepared for anything mother nature throws your way.

12. Run with a friend! Early in my training I would politely decline running with a friend for fear that we’d be running at vastly different paces. But if you find a friend who runs close to your pace and you’re on the same page about whether you want to talk or just put in your respective headphones, it can be really fun to have a buddy. In fact, running with a friend helped me realize that not only is talking and running possible, but that conversation makes the run go by faster.

13. Try not to stress before race day - In the week or two before my half, I found myself feeling anxious in anticipation of the race. Not only was I nervous that I hadn’t trained enough or that I’d injure myself mid-race, there were lots of unknowns in almost every regard about the day. What time should I get to the race? How often should I drink water? What should I eat in the morning beforehand? I even stressed that I’d manage to get lost on the course (disclaimer: this is pretty much impossible to do). Somehow nearly every anxious thought found itself into my brain and I tortured myself for days. However, interestingly enough, the minute the race started, all my anxiety disappeared and I was able to fully enjoy the day. In my next half marathon, I decided to really focus on enjoying the moment and blocking out any unwanted negative thoughts. Of course, it helped that it wasn’t my first time ever running a half, but by reminding myself of my mental and physical strength and trusting my training, I was able to keep any anxiety about race day at bay. Remember that running, like any fitness activity, is a form of self love and should be a stress release rather than a stress inducer.