Half marathon distance: how to achieve this challenging yet achievable run

“It was a good, realistic goal when I first began running, and was something I could build up to and achieve when a full marathon seemed daunting and out of reach,” says Phil Martin, an award-winning runner. “For someone who is running their local Parkrun, the half marathon distance is a good challenging step up from 5k. From there, who knows?”  

Martin, who was a 20-a-day smoker before he turned to running, has represented England at age group level, and won five British Masters titles, and in 2018 took first place in the Himalayan 100 Mile Stage Race, run at the base of Everest.

Firstly, if you’re a 50-year-old runner (and older), your journey over the half marathon distance is all about one thing: recovery, especially as your muscles tend to repair more slowly after hard work than younger people.   

Of course, you’ll need to do the actual running training and get used to pacing yourself for 5k and longer distances like the 10k. But successful running at an older age is also about how well your body recovers.  

“My easy runs are ‘easier’ than they used to be, as I’ve learned to ease back, and I think terrain is important,” says Louise Rudd, multiple World Masters champion. “I find running round grass like football pitches helpful in terms of an active running recovery rather than pounding the pavements.” Rudd echoes what many experienced runners have learnt as they venture into running after 50.  

Secondly, think in eight to 12 week blocks. For training to start having an effect, be that from a complete beginner’s point of view or a seasoned veteran’s, you need to allow muscles time to break down, repair and grow stronger.  

And thirdly, mix and match the distances you run. To build up to the half marathon’s 13.1 miles, during the 12 weeks you could tackle one shorter run of around three miles; one medium run of around six miles; and one longer run of around eight or nine miles. Add a mile each week to your overall total and fit in one strength training session every ten days, and you pretty much have the perfect formula.  

Your key here is to think about fuel and hydration. Your usual well-balanced diet will provide the base for your needs, as your energy stores (glycogen levels) should be sufficient for any run up to about 18 miles – quite a bit further than a half marathon.  

Of course, the cumulative effect of training will mean you have to keep an eye on what’s occurring. A six-mile run will burn roughly 700 calories, which over a week adds up to a significant amount if your regular diet doesn’t meet your needs.  

There’s no single diet that’s right for everyone, writes registered nutritionist Anita Bean in her book The Runner’s Cookbook, adding: “But burning calories doesn’t mean you can eat pizzas, crisps and drink beer to your heart’s content.” Eat sensibly and you won’t go far wrong.  

And when it comes to hydration, the key is to ensure you’re properly hydrated before and after your run. For runs further than six miles, carry some fluid and remember, when you finish, to rehydrate at once. Each kilo (2.2lb) of weight lost in a run equates to one litre (1 3/4 pints) of fluid. A rule of thumb is to try to avoid losing more than 3% of your body weight in a workout. 

Start with your feet and work upwards. Invest in a pair of good running shoes, which will provide cushioning, support, breathability, grip and performance. The correct pair of shoes will not only be comfortable, they can minimise your risk of injury.  

There are some great bargains to be had by looking at last year’s models. I tend to head to Sportsshoes or Runners Need. Joss Baldwin, Runners Need buyer, says: “It’s important to wear the right running kit all year round, and the different seasons mean different garments. Your clothing and accessories will determine how successful your run can be, so invest in the right kit for you and make it simple to transition from season to season smoothly.” 

When it comes to running clothes, always choose sweat-wicking, quick-drying, and breathable fabrics to keep you cool and running comfortably. Layering the right kit will keep the moisture continually moving away from your body and help keep you at a comfortable temperature. Look for mesh ventilation panels for air flow, seamless construction to avoid nasty rubbing, and UV protection to shield your skin from the sun’s harmful rays. 

Johannes Mosehla, who is 81 and has recently finished the 90km (55.9miles) Comrades Marathon in South Africa, perfectly illustrates the importance of having a goal. “I will be back at the Comrades. I want to improve my time,” Mosehla told South Africa’s Sunday Times newspaper, after finishing it in nine hours 26 minutes. He’s been training since 1963 but is always looking to the future.  “I intend to continue as long as I’m alive and still strong.”  

Goal setting is hugely important and will play a big role in your half marathon journey. Of course, everybody will have a different goal, but elements you should consider are including two intermediate distances to achieve as your first few goals. Plan to run a couple of 10k races as you prepare for your half marathon and instead of a time, opt for a strategy.  

We use that in my own training group all the time to great success. For instance, Elizabeth in our group recently ran a 100k race just a few months before her 51st birthday; she was not focusing at all on time but concentrating instead on how to eat on the move, and how she should feel early on. She got that right and finished third overall. Find what works for you, whether that’s losing weight or making it to the top 10 in a race. And enjoy!