Running a half marathon (13.1 miles/21.1km) for the first time can be daunting, no matter what level you’re starting at. Here are our top tips to get you ready for race day, in time and injury-free.
1. Find the Right Training Program For You
A pretty quick Google search will find you plenty of half marathon programs to choose from, but how do you know which training schedule is right for you? Start by thinking hard about your current level of fitness and how many training days you can commit to every week. It’s a (half) marathon, not a sprint - in order to make it to the finish line you’ll need to be honest with yourself. Plan for enough gradual training time, and always respect those crucial rest days.
2. You don’t need to follow it to the last letter
So you’ve got your half marathon training schedule and you’re ready to follow it perfectly. Well, it’s great if you do - but remember it’s also okay if you don’t. A training plan should help you monitor progress and stay motivated, but it’s not a Pass or Fail test. If you didn’t hit the right miles per week or you had a manic few days at work, it’s not the end of the world. At the end of the day, half marathon training should be fun (at least some of the time).
3. Find a running group or partner
If you’re not feeling that motivated, think about finding (or starting!) a running group. You’re much less likely to skip runs if there’s someone else you’d be letting down - plus, you’ll have someone to chat to during the slower paces. Beginner half marathon groups are especially great when you’re doing this for the first time as you’ll share the full experience together, from your doubts along the way to the glory at the end!
4. Listen to running music or a podcast when training
As long as you are careful of cars when road-running, listening to something can make all the difference to your training. A great playlist with running music can really energise you, while a podcast can make you feel doubly productive. If you go one step further and do some work-related listening, you’re barely sacrificing anything when going out for more time-consuming long distance runs.
5. Interval Training is great
When you’re bored of long runs and the same old running exercises, interval training can be a great break - switching between those high and low intensity bursts is a highly productive fitness training method that keeps things feeling new. If you’re especially achy one day, you can also try a run walk program or cross-train with some swimming or cycling. While your half marathon is the goal, running longer distances isn't the only way to push towards it. Mentally and physically testing yourself in new ways will pay off on race day and afterwards.
6. Stay Hydrated
You’ve probably heard various common guidelines at some point: 60 ounces of water a day, a glass for every cup of coffee, load up on those hydrating fruits and vegetables. Well, there’s a reason for it! Maintaining steady hydration (as in, don’t just chug water after a long run) is essential for safety, fitness and consistent muscle function. Try to keep those guidelines in mind throughout the full length of your training.
6. You don’t need to do the whole distance in training
The first time you manage the entire half marathon distance can absolutely be as you cross the event finish line. You definitely don’t need to have run the whole 13.1 miles in training. Many people will comfortably finish having only run 10–11 training miles, so don’t stress if your longest distance is yet to come.
7. Remember the medal
That half marathon training plan isn’t there for the fun of it - you’ve got a race to complete! So when your alarm is shrieking at 6 in the morning and your bed is singing a siren song, think towards that goal. Whether it’s a box-tick on the bucket list or the beginning of a bigger journey (full marathon, anyone?), you can be sure that finish line will feel damn good. There’s nothing like the feeling of your very first half marathon; keep the bigger picture in mind and have fun!
Ready to take the leap? Check out upcoming half marathons near you!
Still looking for that perfect training plan? Here are two of our favourite free 12 Week and 10 Week plans for beginners.
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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.
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.
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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.
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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.
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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:
- Threshold Events
- London Landmarks Half Marathon
- Maverick Events
- Why We Run
- Women Run Series London 2025
Female Only Run Clubs
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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.
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.
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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. 🏅
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.
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.
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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