age is really just a number

One of my readers asked for tips on running her first half-marathon, so I figured I would answer with this post. Hopefully, you have done the training and followed a reasonable plan that brought you from newbie runner to your first 5K, then you increased to the 10K, then to perhaps a 15K, before tackling the 21K that is the 13.1 miles of the half-marathon distance. This is a great progression and I’m sure you have gained confidence along the way and have definitely noticed the physical and mental changes that can accompany a new running habit!

Here are some tips to help you navigate your way successfully to the finish line!

The Do’s

1. Be positive. You’ve done the work, so short of tripping, falling and hurting yourself (please pick up your feet), you should make it to the finish line!
2. Taper the last week. You should get extra rest and do very short slow runs the week before. Let your body rest so you are in optimal shape on race day. Short shake outruns and walks are good to keep your body tuned.
3. Layout your gear the night before. I always make a “Flat Marybeth” so I know that I have everything.
4. Get a restful night’s sleep the night before. Watch a movie, read a good book, anything to keep your mind from freaking out about the race.
5. Eat a nice filling meal the night before that won’t weigh you down. The perfect meal has protein, carbs and a little fat. I avoid lettuce (gassy stomach) and always have a glass of red wine to relax me.
6. Stay consistently hydrated the week before. Carry your water bottle everywhere. You should be drinking water equivalent to at least half your weight in ounces each day.
7. Use Body Glide on all the spots you might chafe. Believe me, this even includes your toes if you are blister prone.
8. In your head, split the race up into chunks. The first 5K, then the 10K, etc. Your goal is to get through each 5K and not dwell on the distance. Have a goal time for each segment.
9. Walk the water stops and make sure you are adequately hydrated. This is especially helpful if you are running on a hot, humid day.
10. Plan your route to the start and give yourself extra time. Know where the parking is. Review the route. You will be nervous, so running late will make you even crazier.
11. Stick to a pace that you know you can finish the race. You can always speed up if you’re feeling awesome after the first 10 miles.

The Don’ts

1. Don’t get so excited at the start and go out too fast. This is not a sprint, start slower than your anticipated race pace and slowly improve each mile. It hurts less than going out too fast and blowing up!
2. Don’t wear anything or eat anything new on race day. Especially your running shoes! Everything should be tried and true. Layer for the anticipated weather and make sure the outer layer is disposable.
3. Don’t listen to the negative self-talk in your head. If you start feeling poorly, then slow down. You’ve got this!
4. Don’t compare your chapter one to someone else’s chapter 20! You have to start somewhere and this is the new benchmark!

My last word of advice is to enjoy the moment!

Don’t overthink it. You’ve done the training and now you will succeed. You will never have another first half-marathon so do not obsess and relax! Smile for the camera and make sure you have a great finish line picture to share!

Good Luck! You will be awesome!

See you at the finish line!