A step-by-step guide to running your first half marathon
She could, so she did…
In Summer 2019, I was seeking discomfort and decided to train for my first half marathon. A goal which seemed crazy for someone who had only ran a 10K once in her life.
Running a half marathon in historic Luzern
I’ll attempt an answer to the questions that popped into my head when I started training
How long in advance do you have to start training ?
I’d suggest at least 12 weeks if you’re a “sunday runner” and believe 8 weeks would be the bare minimum if you’ve already run a 10k race. Keep in mind that consistency is key to adequate training and to avoid injuries.
2. How do I find a training plan ?
A goal without a plan is only a dream
I decided to train on my own because there are plenty of ressources out there to plan your first half marathon training. I found a few articles on Runner’s World that seemed interesting and then looked into training apps like Nike Run Club. The best way to find what’s right for your is to try things out. I liked the incentive apps give to go running on training days and feel like it has helped me lace up for my runs. However, some of you may find crossing off runs on a paper calendar clipped to your refrigerator more motivating. You do you !
The key to successful half marathon training is consistency in increasing your weekly mileage to get your body used to longer runs. While being disciplined is important during training for a race, remember to listen to your body while training. Don’t commit to a training plan if you feel your body needs some rest.
3. Tracking my progress
What I loved with the Nike Run Club is that I could take pictures on my run and add data on my run to the picture. I think it was a nice feature and helped motivate me to run in different locations to add new pictures to my feed. I could then download the photos with the data and either share it online on my Instagram page or with friends.
Another app that has been suggested to me is Strava. It’s a good way to track your runs, find news running routes around you and to connect with other runners through the app.
I’ve also used Komoot to plan out my runs to be the distance suggested by my training plan and found it simple to use.
4. Finding a location
I strongly recommend running your first half marathon close to home. Chances are you’ll be quite stressed a few weeks away from the race and planning a whole trip ahead of the race may not have a postitive impact on training. So close to the race, it’s important to focus on your goal and to simplify the organization around your race. Furthermore, being close to home will allow more friends and family to come and encourage you along the race. And boy that feels nice !
I decided to run a half marathon just a couple months after moving to Switzerland so didn't have a favourite location for my first half marathon. Luzern Swiss City Marathon was scheduled far enough out for me to train 12 weeks and they offer a voucher for free access to all public transportation the day of the race. Lucerne is also only one hour away from Basel where I lived at the time so I decided to give this race a shot.
I also liked the idea of running in a city I didn't know because I thought the race would fly by as I discovered the city on foot. Lucerne is known as one of Switzerland most touristic cities and I thought a race "tour" would be a fun way to enjoy it.
5. Remember why you lace up
Knowing why you challenge yourself is essential to keep motivation through training and during the race. Here are just a few that kept me going :
Here are just a few that kept me going :
The endorphin rush at the end of a run
Knowing it was good for my health
A good way to get out of bed
Discovering new locations around home
Building perserverance and increasing confidence
Listening to Hurdle podcast
Making a photo tour out of my runs
6. What you will need for D-day
A tip a fellow runner told me was "nothing new on race day". This is not the time to try out a new recipe for breakfast or change your running gear. So stick to what you know.
What you’ll need on race day :
Your race registration
Running shoes you have already trained with for at least 4 weeks
Running outfit of choice
A jacket for before and after the race (remember you may be standing still a while before race starts)
Fuel for before the race (I like to eat at least 2 hours before race starts)
A water bottle for hydration after the race
A change of clothes
An ID
7. How it went
Coming race day, I was thrilled to conquer this new challenge. After a good night's sleep, I set off with my boyfriend to Lucerne via train, planning on getting to the start at least an hour before the first group would set off. My boyfriend planned on supporting me at about the 15 kilometer mark because that's where I thought my energy would be a bit lower.
Lucerne offers to have group pacers for different time goals so I decided to follow the 2:10 pacer in order to maintain a good rythm and also not to run too fast at the start of the race.
The race starts at the Swiss Museum of Transportation (which I've been recommended to visit) and goes besides the Lucerne lake for the first 10 kilometers.
Keeping up with the pacer was easy at first but the first steep hill came up as soon as the 5k mark and that slowed me down a bit. I was still able to see the pacer's flag until the 10k mark at which point I lost site of him through the twist and turns. However, hand clapping children on the way and the bands playing traditional swiss music kept my spirits high and my legs going.
After about 14 kilometers of running, it got a bit tough and the course wasn't going through any historic sites or close to the lake so it got a bit bland (and I was also getting tired…). My boyfriend met me at kilometer 15 and ran a bit beside me which cheered me up again. This is to say, having people to cheer you on on race day is powerful !
The last 5 kilometers ended up getting easier (in my head) as they went because the trail goes through the old town and the Finish Line was getting closer by every stride. The density of people around the trail was also getting more intense.
And for the finish, although I lost sight of the 2:10 pacer, I finished the race in 2:09 which I am very proud of.
As of now, I’m thinking of signing up for the Berner Grand Prix in October.
