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Half Marathon Training Tips

June 3, 2019 - Lauren Leaman
Here are just a few of the many things to think about as you start your training for the Parkersburg News and Sentinel Half Marathon.

1.Invest in your shoes

Securing your spot in the race isn't the only investment you should be making before race day. The shoes that you put on your feet will make or break your training. By not wearing the proper footwear you can adopt unwanted injuries, aches and pains. Be sure to invest in a high quality shoe in advance to your race so you will have time to break them in. I would recommend Mizunos or Brooks.

2.Find a training group

Training with other people will give you an incentive to actually do it. They will help push you into being a better competitor for the race. Try finding at least two or three people who are faster than you to give yourself that extra push you need to get stronger.

3.Start with shorter and slower runs/walks

I would not recommend starting off your training with anything over 5 miles. If you are an avid runner then you are the exception. If you are trying to get back into shape for an upcoming race you should start off short and slow to prevent injury. Build your stamina and work your way up the fitness chain.

4.Incorporate cross training

Another way to avoid unwanted injuries, aches and pains is by incorporating cross training workouts into your training schedule. This would include things like biking or swimming at least twice a week. Give your body a break. There is no need to beat it up before the big race. This will help your body recover and you will feel fresh for the next running or walking session with your training group.

5.Include hill training

Every half marathon race has a dreaded hill. Don't wait until race day to try and make it up your first one. Train your body in advance so it knows what to do during the race and you can keep going forward instead of having to stop.

6.10-mile run/walk before the race

Your body will not know what to do on race day when you tell it to go for so long if you have never done it before. Be sure that you run/walk at least 10-miles about seven weeks in advance to the race. You will want to have worked up to 12 and 13.1 miles about four weeks out from your race.


Rest days are just as important as training days. You have to give your body time to rebuild and repair from your training. Over training is real. Listen to your body and give it break.

What are some of your secrets? Let us know your tips and recommendations for half marathon training.

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