HALF MARATHON TIPS FOR BEGINNERS: HOW TO TRAIN, PACE AND ENJOY YOUR FIRST 13.1 MILES 

 Published: 14/10/2026 | By: Ben Felton

Your first half marathon is a big deal, and there’s a lot more to it than just putting one foot in front of the other. From knowing when to push the pace (and when to hold back) to fuelling properly and finding the right training routine, getting the little things right can make all the difference. Our ambassador Ben Felton, aka @ben_is_running, shares seven essential tips to help you prepare smart, avoid common beginner mistakes and cross that finish line feeling proud. Consider this your go-to guide for making your first 13.1 miles an experience to remember. 

Have you found yourself signing up for a half marathon and thinking, ‘WHAT HAVE I DONE?’ 

Don’t worry, we’ve all been there! (Or at least I have.) Maybe you’ve signed up with your work friends to raise money for charity, or you’ve recently got into running and fancy yourself a challenge. If you’re wondering where to start with training, shoes, pacing and everything else involved in running your first-ever half marathon, I thought I’d share some tips!  

1. Get yourself a REALISTIC training plan 

Without trying to scare you, the fact is that you’ll need to commit to around 16 weeks of dedicated training for a half marathon. I’m not saying you couldn’t just turn up on the day and run it, but let me tell you, that wouldn’t be much fun! 

You might want to start by signing up with an online coach or using a training plan app. However, I’d recommend looking at your current weekly schedule and prior commitments first, then setting aside specific days when you can realistically make time to run. 

We all have busy lives, so this can really help you stay consistent. That might mean starting with two to three runs a week, consisting of an easy run, a faster run (which could be a tempo session or intervals) and, most importantly, a long run. 

For example, you might work shifts and only have Wednesdays off. It could therefore be a good idea to schedule your long run for Wednesdays. You don’t have to follow the ‘normal’ training plans, which often suggest doing your long run on a Sunday. Make it work for you! 

2. DO NOT Neglect The Long Run 

I often see new runners getting caught up in the ‘sexy’ training sessions. The ones where you put on your carbon-plated shoes, your fancy, overpriced sunnies and smash out some fast intervals. 

This might be the fun stuff, but what really counts when it comes to the half marathon is your long runs. After all, a half marathon is a long-distance event, and you’re going to need to build up your time on your feet. 

So, if you’re going to miss one run in your week, make it an easy run or a speed session. I repeat: DO NOT neglect your long runs, or it could come back to bite you 16 km into race day! 

3. Run For A Good Time, Not A Fast Time 

Tip number three is the most important one in my eyes. Run for a good time, not a fast time, especially for your debut. 

Now, this might sound clichéd, but it’s the truth! For your first half marathon, your goal should simply be to complete it. Enjoy it, even! 

Setting yourself ambitious time goals can be incredibly helpful for motivating you during training and getting you out of the door on those rainy days. However, don’t make your finishing time the deciding factor in whether your first half marathon was a success. 

You’re going to learn loads during your first half marathon, and you’ll take all that experience into your next one. Once you’ve made it round your first course, you’ll know how it feels physically, what you need to work on in terms of fuelling and pacing, and you can start setting some exciting time goals! 

But for your first one, just ENJOY IT! It’ll be a personal best, after all, no matter what the clock says. 

4. Build A Simple Shoe Rotation 

For your first half marathon, you really don’t need four, five or six pairs of shoes in your wardrobe (even though I know it’s fun trying new ones!). Keep it simple. You only need one, two or, at most, three pairs. 

I’d definitely recommend having an everyday running shoe with plenty of cushioning and comfort to help keep your legs happy throughout training. My current picks include the On Cloudrunner 3 Max and the New Balance 1080. 

If you really want a second pair, I’d consider buying a shoe for speed work, such as a carbon-plated shoe. Examples include the On Cloudboom Strike 2 or Nike Alphafly. 

But if you’re going to listen to any advice from this article, let it be this: wear your shoes in training and don’t wear anything new on race day. That’s a recipe for disaster! 

5. Train Your Gut As Well As Your Legs 

As a beginner runner, taking on your first half marathon will introduce you to a lot of ‘firsts’ in your running journey. One of these might be trying your first energy gel and getting used to what your stomach can tolerate. 

Roughly speaking, most people have enough carbohydrate stored in their muscles and liver to fuel around 90 minutes of moderate-to-high-intensity exercise. Beyond that, your body relies increasingly on other fuel sources, including fat, which is a less efficient source of energy during higher-intensity exercise. 

This is why fuelling is so important during longer races. 

Fuelling is one of the most important factors in getting round your first half marathon, and all the ones you’ll inevitably do after that! Just as you train your legs by getting plenty of miles under your belt, you need to train your gut by practising with the fuelling products you plan to use on race day. 

The last thing you want is to reach race day having never tried an energy gel. Let’s just say you might spend some of your race in a portaloo! 

If you practise your fuelling during training, you’re much more likely to have a successful and enjoyable race. 

This was certainly a mistake I made during my first-ever half marathon. I hadn’t practised my fuelling and ended up with bad stomach cramps, to the point where I had to slowly jog the final 10 km. 

Everyone is different, which means we can all tolerate different amounts and types of fuel during a race. Practising during training will help you figure out what works best for you. 

A gel every 30–45 minutes is a good starting point for many runners, although your needs will depend on your pace, the duration of your race and the amount of carbohydrate in each gel. Make sure you practise taking them during your long runs and follow the instructions on the packaging. 

6. Sign Up For Some Practice Races, Or What I Call ‘B-Goal Races’! 

Doing a few practice races during your training block can really help build your confidence. During a 16-week half marathon training plan, I like to book a couple of practice races around weeks 10 and 12. These races should be shorter than your goal race, such as a 5K and a 10K. 

Practice races allow you to get used to those pre-race nerves! You can treat them like the real thing and practise your morning routine, what you eat for breakfast, getting to the race, your warm-up, wearing your race-day shoes and fuelling. 

If you complete a 16-week training block without taking part in any races, race day can feel pretty daunting. You’ve spent four months building up to this one day, and the pressure might get to you. This can contribute to issues such as stomach problems if you’re feeling anxious before the race. 

So, book a couple of practice races and have fun! 

7. PACE YOURSELF 

My final tip for your first-ever half marathon is to pace yourself. 

Start slow and steady, then build up to finish faster. This is a much more enjoyable experience than going out far too fast at the start and blowing up halfway through (speaking from experience!). 

Personally, this is how I like to pace my half marathons: 

• 0–10 km: Start at an easy pace. You should feel comfortable, as though you’re holding something back. Resist the temptation to go faster just because you feel good at the start. 

• 10–16 km: Pick up the pace slightly, but keep it sustainable. This is where you want to settle into a nice rhythm. 

• 16 km to the finish: Assess how you’re feeling. If you’re feeling good, gradually increase your pace until the finish line. If you feel as though you’re already at your limit, simply focus on maintaining your pace and getting to the finish. 

And before you know it, you’ll have finished your FIRST half marathon! 

Many new runners set off too quickly, so if you follow this approach, you might find yourself catching a few of them in the second half. 

AND THERE YOU GO! 

Those are my seven tips to help you through your first-ever half marathon. I really hope they’ve helped! 

The most important thing to remember is that everyone is different. Your training, fuelling and pacing might look different from those of the person standing next to you on the start line, but you’re all taking on the same mammoth distance! 

However you get there, just remember what an achievement it is. 

GOOD LUCK!