10 steps to running your first half marathon

Running a half marathon is a very popular goal. Moreover, according to Iskio.ca, the half-marathon was the 3rd most popular distance in races in Quebec, after the 10 km and the 5 km. This is normal, the distance of 21,1 km is relatively accessible, pleasant and does not require training as intensive as the marathon. Want to run your first half marathon? Here are 10 steps to get there:

1. Before starting, take the questionnaire Lead a more active lifestyle.

It is important before starting any new physical activity program to take the time to complete this questionnaire. Ideally, you should take this questionnaire with a kinesiologist who accompanies you in your process in order to properly assess the risks.

In general, physical activity is beneficial for your health, but if you have certain peculiarities, it may be important to consult your doctor before starting your running program.

2. Find the right equipment

All you really need to get started is a pair of athletic shoes. Ideally, this would be a pair of shoes designed specifically for running. To be well advised, we suggest that you go to a specialized store in your area.

Perhaps you are feeling overwhelmed by all types of running shoes. Do you need a minimalist shoe? With a carbon plate? Rest assured, choosing your running shoe doesn't have to be complicated. In fact, the most important point is to be comfortable when you run with your shoes on.

Being comfortable means above all that the shoe does not cause you pressure points and that your foot has room inside. For more details on selecting running shoes, see our article: How to choose your running shoes?

3. Register for an event

To increase your chances of success, we suggest signing up for an official 21,1 km. This will require you to set a date for your goal.

Why is it beneficial?

• The date will not change;
• You will be committed to yourself and to other people;
• You will have a better idea of ​​when to start training;
• The group effect on the day of the event will help you persevere;
• By signing up with a colleague or friend, you will also have additional motivation to achieve your goal.

4. Set your training start date

Once you have determined your half marathon date, you can determine your training start date. Generally, programs for a half marathon last 16 weeks. Before starting them, you should be able to run a 10 km non-stop.

5. Select your training program

The ideal for your first half-marathon is to work in collaboration with a kinesiologist specialized in running. This person will be able to assess your current physical condition, assess your goals, your schedule, your lifestyle habits and make the appropriate recommendations.

If this formula does not suit you, the other solution is to opt for a program already set up. If that's what you're looking for, The Runner's Clinic offers 3 half-marathon programs:

• My first half marathon
• Half-marathon in less than 2 hours
• Half-marathon in less than 1h30

6. Do Equipment Tests

As the half-marathon is a fairly long event, it is worth doing some tests with the equipment (water bottles, clothing, shoes, socks) with which you plan to run your event. This will allow you to avoid many inconveniences, such as blisters or irritations.

The biggest mistake you can make is buying new gear just before your event and using that gear during your half marathon.

7. Do a dress rehearsal

In the training programs suggested above, a long run is offered approximately 3 weeks before your final event. This long outing is the perfect opportunity to test your gear and power supply before the big day.

The ideal is to try to reproduce the conditions of the event as best as possible:

• Same departure time;
• Same equipment;
• Same lunch;
• Same hydration strategy.

This way, you will be able to see if your strategy is working well and if you feel comfortable. You will also have enough time to make adjustments as needed.

8. Do a preparatory competition

A half marathon is much more enjoyable when you start at the right speed. How do you know how fast you should go?

Here is a fairly simple method:

1. Sign up for a 10 km, like the one in Cité-Limoilou race or Corporate Challenge;
2. Enter your result in this calculator (in English) and you will get an estimate of your half marathon time

Thus, you will at least have a benchmark of what is possible as a performance for your half-marathon. As this will be your first experience on the distance, however, it's probably best to be a little more conservative.

9. Have fun working out

Training for a half marathon requires investing time and having some structure. For some people, this structure will be beneficial and valuable. For others, it will be a major irritant. If this is your case, it is important to realize it and adapt the objective. Running should be a way to free yourself from your daily worries and not be an extra hassle!

10 . Have fun during your half marathon

On the day of the event, try to relax as much as possible. Normally the first 7 kilometers should feel easy, the middle 7 kilometers should be completed with a bit of difficulty. From the 14th kilometer, if you have energy left, start to accelerate.

This conservative strategy will allow you to be comfortable for a good part of the race and you will have a much better memory of your experience!

If you finish your first half-marathon after reading this article, feel free to leave your comments below!

Daniel Riou General director

Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

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