March 26, 2021

5 things you need to know when preparing for a half marathon

Preparing for a half marathon? Many runners say it's their favourite distance. Long enough to be a challenge, yet with less commitment than the full 26 miles, half marathons bring the sense of excitement and achievement but with fewer risks. And the medal’s nice, too.

Despite this, you shouldn’t sign up to a half marathon lightly. Running a half marathon is a big challenge, and it requires significant preparation. Taking on too much too fast will undoubtedly lead to injuries - and the potential of having to drop out. So, as someone who ran their first half marathon a few years back, here are the things I wish I had known.

1. Shoes matter

Guess who ran a half marathon in trainers a size too small? Guilty. I lost several toenails and bled through my socks.

If you’re already a keen runner, then you probably know that shoes matter. I, however, signed up for a half marathon with little experience, so I didn’t know about the variation when it comes to running shoes. I wandered into a shop, bought a nice blue pair, and assumed they’d do the job. They really didn’t (looked nice, though).

When it comes to running shoes, experts know best. Most running shops offer a service where they examine your running technique and assess your gait. They’ll then use the results to recommend certain trainers: looking at ankle support, midsole cushioning and injury prevention. But what if a gait analysis isn’t an option? Your best bet is to buy a few pairs and try them out at home before running outdoors.

Still got questions? I’m a huge fan of Emma Kirk Odunubi’s Instagram, where she regularly displays her wealth of knowledge on all things related to running footwear.

2. Planning is important

I am not a planning person. When I trained for my first half marathon, I would lace up my shoes and hit the streets without knowing where I was going or how far I intended to run. Yes, I crossed the finish line, but it was clear I could have benefited from a more strategic plan.

Now that I’m older, wiser and creakier, I can see that training plans are essential when it comes to preparing for a half marathon. A training plan eases you in gently and ensures your body is ready for the distances you’re running. It also helps prevent injuries and schedules rest and recovery days.

So, whether you want to write up your own half marathon training plan or use someone else's (here’s ours), take the time to work out when you’ll be running and how far you want to go. It’ll put you in the best possible position for race day.

3. You need to train your brain

When you’re preparing for your first half marathon, people will constantly give you fitness tips. “Train on hills”, “breathe through the stitch”, “use downhill for recovery”. What they won’t tell you is the muscle you need to train the hardest is actually your brain.

When it comes to long distance running, mentality is everything. Some days, your mind simply won’t play ball. It will constantly tell you to stop, that you’ve had enough for the day, and that you can’t do this. But it’s lying. You can!

I learnt early on in my half marathon preparation that my mindset makes a big difference. My best runs happened either when I was angry or when I was relaxed. And, even now, if I’m stressed about work or worrying about time, my brain will try to make me stop. I have to train it to keep going and push through the urge to quit. But how do you do that?

Everyone has their own methods. I find that distraction works well, whether it’s listening to upbeat music, a podcast, or even talking on the phone (for slow recovery runs only!) I also enjoy Nike run club’s audio guided runs, which offer a nice balance of conversation, mindfulness and motivation.

4. Stretch, stretch and stretch some more

Most inexperienced runners will stretch for less than a minute and bounce out the door. After reading this article, you probably won’t be surprised to learn that I was one of them. I actually forgot to stretch half the time, and it’s no wonder I spent the months preparing for my half marathon wincing when I walked down the stairs.

Stretching is something that people don’t talk about enough. A stretching session can be the difference between a good run and a bad one, a healthy muscle or a pulled one. It’s extremely important when it comes to running because it warms up our bodies, keeps them flexible and maintains motion in the joints.

So, here’s my advice. Think about the amount of time you’d naturally spend stretching and double it. Then double that. A pre-run stretching session should last at least 10-15 minutes, with varied movements that work all areas of the body. We’re talking arms, legs, shoulders, ankles - and even the toes. Your post-run stretching doesn’t need to take as long, but you should still give it plenty of attention. Focus on your quadriceps, hip flexors, hamstrings and calf muscles, and use a foam roller to really focus on those pressure points. You can thank me later.

5. It will be hard

Running 13.1 miles is hard, fact. Sorry if you thought it would be easy - but it isn’t. I was at the peak of my physical fitness when I ran my first half marathon, but I still found it harder than I could possibly imagine.

I don’t say this to put you off. I say it because nobody told me how difficult it would be. I saw loads of my friends running half marathons and thought - hey that looks fun, why don’t I give it a try? But when I reached the 10 mile mark and realised there were still 3 miles to go, I hated each and every one of them with every fibre of my being.

I’ll say it again: I don’t say this to put you off. I say it so you’re aware. Half marathons are popular because they’re hard. If you can say you’ve run a half marathon you’re awesome. You overcame a difficult hurdle and you crossed the finish line. So don’t turn back now. Embrace the challenge and do the hard thing.

What do you wish you'd been told before your first half marathon? Let us know in the comments below!

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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