Preguntas frecuentes sobre el entrenamiento para medias maratones

This article is by Roberto Mandje, NYRR’s Senior Advisor of Engagement and Training.

In the excitement of New Year's resolutions, you may have signed up for a half marathon, or perhaps two or three! Now what?

No matter where you're planning to race 13.1, we got you! Here are answers to frequently asked questions (FAQs) about the half marathon that we hope will put you at ease.

How long should my longest long run be, and when in the training cycle should this occur?

There isn’t a magical long run distance. It’s about a consistent and gradual increase in volume during your training cycle, until you hit your peak mileage, which differs for everyone. For the half marathon, the longest run can range from 9 to 11 miles. Aim to gradually build up to that range and do 2-3 runs before your taper (around 2 to 3 weeks before race day). You should be more than ready to tackle the full 13.1-mile distance come race day.

What and when should I eat and drink during my long runs?

The long run is a great tool to tinker with your hydration and nutrition plan. Make sure you’re well hydrated the night before and morning of your long run; your urine should be copious and light-colored. During your run, don’t wait until you’re thirsty to drink. Aim to drink a beverage that has electrolytes and sodium, as this will help prevent muscle cramping.

Also, consider carbo loading. Carbohydrates are what your muscles rely on to produce energy. Aim to fuel with simple carbs (energy drinks, gels, bars, etc.) during your training runs, as the average runner can only store around 1,800 to 2,000 calories of fuel. Depending on weather conditions, your pace, and your body size, this may be enough to support you for up to 2 hours of running. Aim to eat and drink a little every 15 to 25 minutes.

Read more half marathon training tips here.

What should I wear when it’s cold?

Use your long runs to try different options, as everyone runs differently (pun intended) in the cold. Dress in layers—you can remove them if you feel warm. I recommend wearing synthetic fabrics, as they wick away sweat so you stay drier and warmer.

Make sure that for both tops and bottoms (running tights, for example) you wear wind-resistant and water-resistant materials. Windproof gloves or mittens are also recommended, as we tend to lose heat through our extremities. Additionally, wearing a buff to protect your neck, as well as a running beanie for your head, are great ways to keep warm.

Find more cold-weather running tips here.

What’s the difference between soreness and injury, and when should I seek help?

Naturally, when you start training for a half marathon, especially after a lengthy break, you’ll feel a bit of soreness. Soreness should fade after a few days to a week of training and continue to lessen as you progress through your training cycle.

Injury, however, can come on suddenly after a run or hard workout. It’s typically localized in a specific part of the body, and can feel sharp, throbbing, and/or achy. If it persists for more than a few days, it’s recommended you see a professional to get an accurate diagnosis.

Find more injury prevention and treatment advice in our Runner Resources.

What is a taper, and when should I begin mine?

A taper is the period at the end of your training when you back off the volume and intensity. Tapering can begin 2 to 3 weeks before half-marathon race day. For your first half marathon, try 3 weeks to err on the side of caution. During your taper, you should start to feel rested and ready for your half marathon.

When tapering, stay on top of your hydration and nutrition. All that should really change from your build-up is the volume, frequency, and possibly intensity of runs.

How do I determine my race-day pace?

Rather than try to set an exact pace, settle on a range, especially for your first half marathon. Generally, you’ll want to “negative split” your race, meaning you’ll run the second half slightly faster than the first half. Fight the urge to go out too fast in the early miles, which can happen as we tend to be filled with nerves and adrenaline.

My advice is to look at your long runs as a guide. If your longest long run was 9-11 miles and you weren’t falling apart in terms of pace and energy toward the end, then aim for that pace for the first half to three-quarters of your half marathon (6.5-9.75 miles). At that point, you should know if you’re feeling good and if the pace is sustainable. If so, then you can aim to pick it up gradually all the way to the finish, likely nailing a PB/PR with a negative split!

Way to go, half-marathoner!