Training Smart for a Half Marathon: The Game-Changing Tips You Shouldn't Skip
So, you've signed up for a half marathon—how exciting! Whether it’s your first or your fifth, training for 13.1 miles is a big commitment. It takes time, energy, and a bit of strategy.
I’ve had a few clients recently take the plunge and commit to races later this year, and I couldn’t be more proud (and a little excited to live vicariously through them!).
But if there’s one thing I’ve learned through my own running journey, it’s this: smart training makes all the difference. And that doesn’t just mean running more. It means training in a way that supports your body, reduces injury risk, and builds strength and endurance steadily.
Let’s talk about three of the most important (but often overlooked!) pieces of the puzzle…
👟 Get Fitted for the Right Running Shoes — It’s an Investment in You
This one is huge. I can’t stress it enough.
I used to run with knee pain and just assumed it was part of the deal—until I went and got properly fitted for running shoes. Total game changer. The knee pain? Gone. Seriously.
Everyone’s stride, gait, and foot structure are different. The shoes that work for your best friend might not be right for you at all. Getting a proper gait analysis at a running store and investing in the right shoes can mean the difference between months of strong, pain-free runs and dealing with preventable injuries.
I have a corker of a bunion on my right foot and it’s not pretty to look at, but with the right support I forget it’s there.
Bottom line: don’t guess. Get fitted. Your knees, hips, and future race-day self will thank you.
🧘 Stretching and Rest Are Not “Extras”—They’re Essentials
If you’re the kind of person who thinks stretching or taking a rest day is “slacking,” I’ve got news for you: it’s the opposite.
Stretching keeps your muscles supple and your joints happy, especially as the mileage increases. A quick mobility flow after a run, or a dedicated yoga session once a week, can make a massive difference in how you feel day to day.
And rest days? They’re when the magic happens. Your body repairs, adapts, and gets stronger when you rest. So don’t skip it. Build it in. Embrace it.
⚡ Don’t Be Afraid of Sprint Intervals
You might be training for distance, but that doesn’t mean speed work is off the table. Sprint intervals (short bursts of high-intensity running with recovery breaks in between) are so effective for building cardiovascular strength, increasing pace, and improving overall endurance.
They shake things up and challenge your body in new ways—plus, they can actually make those long runs feel a bit easier over time. And they're fun! (In that breathless, “why am I doing this” kind of way 😅)
🗓️ Sample Beginner Week: Building the Foundation
Here’s a simple and balanced training week to get you started:
Monday: Rest day 💤
Tuesday: Short run (3–4km) + light stretching
Wednesday: Sprint intervals (e.g. 6 x 30 seconds fast, 1-minute walk/jog between)
Thursday: Cross-training or yoga
Friday: Short easy run (4–5km) + mobility work
Saturday: Long run (start with 6–8km and increase gradually)
Sunday: Active recovery or full rest
This schedule balances effort with recovery, keeps things varied, and helps you ease in without burning out. And of course, it can be adapted based on where you’re starting from and how your body feels week to week.
Whether your goal is simply to finish, to beat a personal best, or to enjoy the process, remember this: training for a half marathon is about so much more than running. It’s about caring for your body, building a routine you love, and celebrating what you're capable of.
You've got this 💥
Massage is also a really vital part of the journey so get it touch for more of my best practices, and if you are doing the Glasgow Half marathon in October, I can advise you of the bits that will be mentally challenging for you! Your brain has to be up for the cup as well.