Training for a Half Marathon? Coaches Say to Avoid These 7 Mistakes

Whether you’re prepping for your first half marathon or you’re aiming for a new PR, there’s a lot that goes into a smart buildup, including weekly workouts and long runs, as well as nutrition, recovery, and cross-training. So it’s probably no surprise that with all those variables often come a few missteps that can occur when training for 13.1. And some of those can leave you unprepared for your best race possible, while others can put you at risk for injury.To help you avoid common mistakes, we talked with four coaches about what they see runners do while training for a half marathon that actually sets them back. They shared their top tips for what to focus on, avoid, and stop stressing about so you arrive at the starting line strong and ready to race.1. Squeezing in Missed MilesWhen gearing up for a long-distance race, every run can feel crucial to success—especially the long runs you’re tackling each weekend. But if a run or two falls by the wayside because you’re sick, traveling, or just plain busy, don’t stress about fitting those miles back into your schedule.Your best bet is usually to keep moving forward with your regularly scheduled program and think of those missed days as the rest your body needed.“The fear of not doing enough leads to cramming in extra miles, and that can lead to injury or a lot of extra fatigue,” says Amanda Brooks, Colorado-based run coach and founder of Run to the Finish. “If you’ve only missed a couple of runs, jump right back into the plan and keep moving forward. That little bit of extra rest might just make everything feel better.”2. Not Practicing Your Goal Race Pace“Pacing strategy is critical—it’s easy to get caught up in the excitement of the race and start out too fast, resulting in a need to significantly slow down,” says Emily Booth, NASM-certified personal trainer and run coach based in Colorado. “You want to be running as fast, or nearly as fast, in the last mile as the first.” The best way to do that, she says, is to practice your goal race pace in training.Dave Berdan—two-time Baltimore Marathon champion, former elite marathoner, and run coach based in Maryland—agrees and notes that goal-pace workouts are especially important during the last six to eight weeks before the race.Here’s one workout progression he recommends to help dial in your race pace:7 Weeks Out: 8 x 1 mile at 5 to 10 seconds faster than half marathon goal pace with 2-minute jog recovery5 Weeks Out: 4 x 2 miles at 5 to 10 seconds faster than half marathon goal pace with 3-minute jog recovery3 Weeks Out: 2 x 3 miles, then 1 x 2 miles at 5 to 10 seconds faster than half marathon goal pace with 3-minute jog recovery3. Not Mentally Preparing for the RaceYou’re doing all the physical training to get your body ready to run 13.1 miles. But success on race day also depends on having the mental bandwidth to stay positive, adjust your pace, and keep going when things get tough. “Mental preparation before an event like the half marathon is extremely important, and I often suggest that runners do some visualization practice over the final weeks leading up to the race,” says Berdan.Here’s how: Look at your race’s course map and do an internet search for any information previous runners have shared about the course—such as elevation or specific sections that get narrow or crowded. Then, think through your entire race morning. “Visualize everything from showing up at the race, making your way to the starting line, starting the race, and hitting the paces you’re supposed to hit,” he says.Don’t forget to also visualize less-than-ideal circumstances, like if you miss a water station or have to slow your pace through some uphill miles. Imagine these situations happening and tell yourself, “It’s no big deal, as there are several miles to make it up,” says Berdan. “Practice reminding yourself that you have put in the work and you are ready!”4. Ignoring Midrun NutritionThe training runs leading up to a half are typically not as long and don’t require as much fuel as those you’d complete in preparation for a marathon. But “if you plan to take over 90 minutes to finish the race, you need to plan what type of carbohydrates and fluids you’ll be taking, and then practice this strategy in your training,” says Jeff Gaudette, founder and head coach of RunnersConnect. “While the risk of truly ‘hitting the wall’ is less during a half versus a marathon, nutrition can still play a significant role in performance.”That’s also true, he adds, because your pace during a half will likely be faster than the pace you’d maintain during a marathon—which can make it harder for your body to process carbs.“On average, most trained individuals have enough stored glycogen to get through 75 to 90 minutes of running,” says Booth. “However, considering it will take many runners longer than 90 minutes to complete a half marathon, it’s wise to consider eating some easily digestible carbohydrates—like a 100-calorie energy gel—15 minutes before the race and then every 30 to 45 minutes during the event.”To help this go smoothly on race day, Gaudette recommends making a nutrition plan and practicing it at least a few times during training.5. Only Drinking WaterSimilar to nutrition, not giving much thought to how you hydrate during longer runs is a common training mistake. Sipping only H₂O may feel adequate for the half marathon distance, but reaching for a sports drink can help give you a boost.“For athletes sweating and losing sodium, there is a massive benefit to using electrolytes as a part of their hydration strategy,” says Brooks. “Electrolytes can help with preventing that feeling of sloshing in the stomach and may reduce fatigue, brain fog, and even cramping.”6. Skimping on Strength Training“Every single runner training for a race, regardless of distance, should be incorporating some type of strength training,” says Berdan. “It helps prevent injury and can have beneficial hormonal effects that help you adapt to your training.”Getting in your mileage may feel like the most important task on your to-do list, and yes, it should be your main fitness focus right now. But the good news is that strength training doesn’t have to be a big time-suck.“The reason most runners don’t include strength training is that ‘it takes too much time’—but an effective strength plan can take as little as 10 to 15 minutes, three to four days per week,” says Gaudette. “Plus, it doesn’t have to be directly after your run. You can squeeze in 10 minutes after dinner or anytime in the evening if you’re strapped for time.”Gaudette recommends focusing on moves to strengthen your core, hips, glutes, and lower legs.GET YOUR WORKOUTS HERE!7. Sweating the Small StuffAside from logging your miles, there are a lot of strategies you can add to your training plan—such as massages or infrared therapy. But should you worry about those extras? Not necessarily.“New runners can get really focused on the small things, like foam rolling or trying recovery boots, instead of staying consistent with the basics of getting enough sleep, fueling before runs, and hydrating all day long,” says Brooks. “It’s easy to believe that those extra tools will have a big impact, but it’s actually so minor compared to the benefits of simply maintaining those basic, overall healthy habits.”Instead, try thinking big picture—and come race day, remind yourself of all the miles you’ve logged and healthy choices you’ve made in your half marathon training to set yourself up for success.Laurel Leicht is a writer and editor in Brooklyn. She's covered health, fitness, and travel for outlets including Well+Good, Glamour, and O, The Oprah Magazine.