10 Tips for running a half marathon

Updated July 18th 2025

Are you planning to run a half marathon?

We have answers to your questions and 10 top tips to help you reach your goal.

What’s the distance of a half marathon?

A half marathon is 13.1 miles, or 21.1km.

If you’re planning to run one, you’ll need fitness, endurance and determination.

What’s a good half marathon time to aim for?

This will depend on your experience and personal goals. Maybe you’re a beginner, preparing for your first half marathon. Or maybe you’ve run half marathons before and want to focus on achieving a personal best

What’s a good half marathon time for a beginner?

If you’re a beginner, just completing the course on your first attempt is a huge achievement. But if you can do it within three hours, that’s generally thought of as a solid goal to aim for.

What’s the average half marathon finish time in the UK?

If you’re looking to beat the UK average, that would be 1:55:26 for men and 2:11:57 for women.

What’s the world half marathon record?

If you have your sights on a world half marathon record, here’s what you need to beat.

The men’s record, pending ratification, is 56:42. It was set by Jacob Kiplimo of Uganda, on 16 February 2025, in the Barcelona Half Marathon.

The women’s world record is 1:02:52. Set by Letesenbet Gidey of Ethiopia, on 24 October 2021, in the Valencia Half Marathon.

How hard is a half marathon?

Running a half marathon is no easy feat, even for experienced runners. But how difficult you find it will depend on your age, fitness level and experience.

It will also depend on the course and its location. The UK hosts a range of half marathon events. Some of the courses are on flat roads, but there are also more challenging routes with .

10 Tips for running a half marathon

Here are our 10 tips to help you achieve your half marathon goals.

How to prepare for a half marathon

Good preparation goes a long way. Our first two tips will help ensure you’re running safely and comfortably.

1. Have a running analysis

A running analysis is a personalised gait analysis for runners. Its aim is to help you improve your performance and reach your running goals.

If you’re planning to run a half marathon, it will help you:

• Increase your speed and distance
• Run safely and prevent injury
• Choose the right footwear
• Correct your gait, if necessary.

The analysis is carried out by a biomechanics podiatrist, who will assess your running technique and help you optimise it for success.

2. Invest in proper running gear

Having the right gear can make all the difference. That’s not to say that buying an expensive pair of running shoes will suddenly turn you into an Olympic athlete. But this isn’t a short jog, so you have to be prepared all over — from your headwear to your footwear.

The right headwear can prevent heat loss or protect your head and eyes from the sun. It also keeps your hair in place and will wick away sweat to keep it out of your eyes.

Choose clothing that fits well and feels comfortable. Look for moisture-wicking materials that will keep you dry throughout the race. And avoid cotton, which retains moisture and can cause chafing, as this could be a major hindrance on race day.

Footwear should be supportive and well-fitting to provide the best comfort and prevent painful blisters. Our podiatrists recommend the following running shoe brands: Asics, Brooks, New Balance, Vionic, Adidas and Nike.

One golden rule, almost every marathon runner can attest to: don’t wear anything new on race day. Even if you’ve spent good money on a brand new Nike shirt or some slick Adidas trainers, it’s best to stick with what you know and what you’ve been training in.

How to train for a half marathon

At 13.1 miles, a half marathon isn’t something you can do overnight — unless, of course, you’re a professional athlete. You’ll need training to build up your fitness and stamina, so you can go the distance.

3. Start training early

The ideal training time for beginners is between 12 and 16 weeks, so the earlier you start, the better. This will give you enough time to build up your distance gradually and avoid injuries.

Some people like to train in the gym, others prefer to run outdoors for a more authentic experience. Where you train is up to you, but it should be somewhere you feel comfortable and somewhere you can access easily if plans change.

Create a training plan that’s aligned with your individual needs and fitness level — and make sure you stick to it. Set time aside each week for running, especially different types of runs like long runs, tempo runs, and speed work.

If you’re a beginner, you might want to start with shorter distances, like 4 or 5 miles —which may be the furthest you can run. Then, every week or two, add an extra mile to build up your endurance. Adding more miles gradually will allow your body to adapt to the increased distance and help prevent injuries.

4. Set realistic goals

If you expect to run the half marathon in a certain time from the get-go, you’re just setting yourself up for failure. Instead, look at what you want to achieve and set a target you could realistically accomplish — even if you have to put in extra work. Try using the SMART method to set your goals.

If you’ve run a half marathon before, you may already know which areas you need to focus on to beat your previous time.

But if this is your first half marathon, try not to focus too much on the time, as this will only put unnecessary pressure on you. Instead, work hard to improve on your distance, regardless of how long it takes you.

5. Expect setbacks

No matter how hard you work or how well you plan, it’s only natural for there to be setbacks along the way. That could be an injury, illness, or session that doesn’t go as planned.

Be prepared for these setbacks and have a plan in place to deal with them. There’s no need to get discouraged or give up. Instead, get yourself back on the horse and keep going!

6. Find a running buddy or join a running group

For some people, a marathon is a personal challenge, they want to take on alone. But for others, having a friend or group to train with can make a big difference.

Training together can make the long runs seem less daunting. And it will give you the advice and encouragement you need to keep going.

Plus, it makes training more fun and social, which can help you stay motivated and committed to your training schedule. Have a look on social media for local running groups in your area, or reach out to a friend.

7. Stay hydrated and fuel your body properly

Dehydration has a major effect on your body, causing muscle cramps, fatigue, and even heat stroke. That’s why it’s so important to stay hydrated throughout your training, especially on long runs.

You should be drinking water before, during, and after your runs. So carry a water bottle with you, or plan out routes where you can stop for a drink.

Good hydration is vital, but it’s also about eating the right food. There are plenty of online diets and meal plans specifically tailored for marathon runners, so do some research and find what works best for you.

8. Practise makes perfect

Make time for a trial run before race day.

A trial run takes away the pressure and allows you to really get a feel for what it’s like to run the distance. Use trial runs as an opportunity to experience the physical aspect and the mental one.

Even if it takes you much longer than you expected, knowing that you are able to run the distance is a great way to reinforce your confidence and mental strength. Don’t worry if your trial run doesn’t go as planned — use it as a learning experience to make adjustments and improvements for the actual day.

9. Pace yourself

Remember, it’s a marathon, not sprint! Some people think that speed is everything when it comes to running, but a half marathon is more about endurance.

If you can run a mile in 8 minutes, that doesn’t mean you can run 8 miles in 64 minutes.

Sure, some people can also master the speed, but if it’s your first run and you’re sprinting from the start, you’re much more likely to burn out quickly.

Be patient and start off at a comfortable pace, gradually increasing your speed as you go along. But remember to leave something in the tank for the final stretch.

One thing beginners sometimes do is weave in and out of the other runners, trying to keep up with them. Don’t worry about other people’s pace, focus on your own and run at a speed that feels right for you.

10. Don’t forget about recovery

From your first training session to the finish line, recovery is just as important as the training itself. Make sure you include rest days in your training plan, so your body has time to recover and repair. Get plenty of sleep, eat nutritious foods, and remember to stretch!

If your muscles become sore, a sports massage treatment can help to relieve the pain and help you recover more quickly.

After the marathon, make sure you listen to your body and give yourself the time you need to rest and recover fully.

How Hatt Clinic can help

Hatt Clinic serves Wiltshire and Somerset, with clinics in Devizes, Frome and Marlborough.

Here’s how we can help you achieve your half marathon goals.

Running analysis

Our biomechanics podiatrists will carry out a running analysis to identify any issues with your gait and running technique.

This will ensure you’re running safely and minimising your risk of injury.

To get your running analysis, book an intial gait analysis at one of our clinics.

Sports massage

Sports massage can help relieve sore muscles and speed up your recovery after training.

For sports massage, book an initial Massage and Manual Therapy appointment at one of our clinics.

Alternatively, you can email us at: enquiries@hattclinic.co.uk

Or call the clinic:

Devizes: 01380 730473

Frome: 01672 516580

Marlborough: 01373 452604