5 Training Tips for Running a Half Marathon or Marathon
5 Training Tips for Running a Half Marathon or Marathon
No matter what the weather looks like outside, there’s always an opportunity to train for your next big race. Building up to a half marathon or marathon doesn’t happen overnight, but with the right strategy, you can get to the starting line feeling confident and prepared.
Laura LaMarche, DPT, a physical therapist and director of the Runner's Clinic at University of Utah Health, shares her top tips to help you train smart and stay strong.
1. Build Your Base
Most training programs assume you’re already running a little before you jump in. Give yourself time to ramp up.
- Start with easy, conversational-paced runs (you should be able to talk, maybe even sing a breathy tune).
- Spend three to four weeks to work your way up to 10 miles per week.
- If you’re new to running—or returning after a long break—begin with a walk/run method. Alternating two minutes of walking with two minutes of running for a total of 30 minutes is a great place to start. As you increase running time, expect fatigue to show up more quickly. That’s normal!
2. Use a Training Calendar (But Stay Flexible)
Training calendars are helpful guides, not strict rulebooks. If you’re feeling run-down or coming down with something, take a couple days to rest. Many running injuries come from over training, so listen to your body.
Use a calender to your advantage and outline a training plan.
3. Strengthen Your Core
One of the most common issues seen at the Runner’s Clinic is reduced core and glute strength—two key components of efficient, injury-resistant running.
Try adding these exercises into your weekly routine:
- Prone/front plank
- Side plank
- Lunges
- Single leg bridges
- Squat to overhead press: With or without hand weights, squat down reaching hands/weights to your heels so the thighs are parallel with the ground. From a squat position, stand up tall while pressing hands overhead. Do two to three sets of 20 squats.
4. Should You Stretch?
Research doesn’t clearly show that stretching improves performance or prevents injury. Still, a couple of stretches can be especially helpful—particularly if you sit at a desk all day:
- Hip flexor stretch
- Calf stretch
These can improve mobility and help counteract the effects of prolonged sitting.
5. Run With Friends
Running is more fun when you share it with others—and accountability can be a game-changer on days you're lacking motivation. Find a running buddy or join a local group to help keep you consistent.
