Half-Marathon Run

The Half-Marathon Run is a continuous run over 13.1 miles, usually done on the road or a track. It trains your ability to keep moving at a steady effort for a long time, with most of the work coming from the quadriceps and hamstrings and extra support from the glutes and calves. It is an intermediate endurance challenge, so it works best once you already have a base of regular running.

Pick a route on a flat road or track, or use a loop you can repeat. Wear running shoes and clothing that fit well and won't rub. Stand tall with your shoulders relaxed, eyes looking forward, and your arms bent loosely at your sides.

Start at a relaxed, repeatable pace that feels like you could hold a conversation. Keep your stride short and your feet landing lightly under your body rather than far out in front. Let your arms swing forward and back near your ribs, keep your hands loose, and avoid bouncing up and down. As you get deeper into the run, keep checking your posture so your hips don't sink and your shoulders don't creep up toward your ears.

Breathe in a steady rhythm that matches your steps, using both your nose and mouth. To make the run easier, shorten the distance or add planned walk breaks. To make it harder, choose a hilly course or pick up the pace slightly in the final miles while staying controlled.

Fault: Starting too fast and fading hard later. Fix: Hold something back early and aim for even splits so the second half feels no harder than the first.

Fault: Overstriding and landing with a heavy heel strike. Fix: Take shorter, quicker steps and let your feet land directly under your hips.

Fault: Tightening the upper body by shrugging the shoulders or clenching the fists. Fix: Shake out your arms, drop your shoulders, and keep your hands relaxed as you run.

Fault: Adding mileage too quickly from week to week. Fix: Build volume gradually to protect the shins and knees, increasing long-run distance in small steps.