How to train for your first half marathon

So, you’ve signed up for your first half marathon. Nice work! Whether you're aiming for a personal best or just focused on getting to the finish line, smart preparation will set you up for success.

A solid half marathon training plan goes beyond just running 21.1 km – it’s about building endurance, staying motivated, and having the right gear – from marathon training tools to the best running shoes for race day.

Here’s everything you need to know to get from the start line to the finish – feeling strong, confident, and ready to take on the challenge.

 

Setting a realistic training plan

A well-structured training plan can be the difference between an enjoyable race and a painful struggle. The key? Start smart and build gradually.

Start with your current fitness level
Before jumping into training, take stock of where you’re at. Do you already run a few times a week, or are you starting from scratch? Your plan should reflect your current fitness level to help you progress safely and avoid injury.

If you’re unsure where to begin, consider using a professionally designed training plan or seeking advice from a running coach. 

Build up mileage gradually
It’s tempting to push yourself hard from day one, but smart training is all about steady progress. Most half marathon plans last 12–16 weeks, gradually increasing mileage to help your body adapt.

A balanced plan includes:

• Long runs – These build endurance by training your body to sustain effort over time. Start with a manageable distance and increase gradually, aiming for at least one long run per week.
• Shorter runs – Speed and efficiency come from consistent midweek runs, including steady-paced efforts, interval training, or tempo runs that push your limits in a controlled way.
• Cross-training – Low-impact activities like cycling, swimming, or strength training help build muscle and improve cardiovascular fitness without overloading your joints. This can also reduce injury risk and keep training fresh.

Overloading too soon can lead to injuries like shin splints or stress fractures, so listen to your body. Consistency beats intensity when it comes to long-distance running.

Include rest and recovery
Rest isn’t a setback – it’s part of the plan. Running puts stress on your muscles and joints, and without recovery, fatigue and injuries can creep in.

Schedule at least one or two rest days each week and incorporate active recovery methods like stretching, yoga, or foam rolling to stay limber and reduce soreness. Recovery tools such as massage guns and foam rollers can help keep you on track and ready for your next session.

 

Gear up: Essential running gear for half marathon training

The right gear won’t just make training more comfortable – it’ll help you perform at your best.

 

Finding the right running shoes

Your running shoes will be your most important training partner, so choosing the right pair is key. The right shoes provide support, cushioning, and a secure fit to keep you running comfortably while reducing the risk of blisters or injuries.

Not all running shoes are the same. Neutral shoes are designed for runners with a natural gait, while stability shoes offer extra support for those who overpronate (where the foot rolls inward too much). If you’re not sure which type suits you, getting fitted by an expert is a smart move. Rebel Sport offers expert advice and a wide range of running shoes to match your foot type and running style.

Comfortable and moisture-wicking clothing

Training for a half marathon means clocking up hours on the road or trail, so the right clothing can make all the difference. Breathable, moisture-wicking fabrics help keep sweat away from your skin, preventing chafing and keeping you comfortable no matter the distance.

Investing in quality running gear suited to different conditions is a game-changer. Lightweight tops and shorts are perfect for warm days, while running tights and long sleeves provide warmth on cool mornings. Rebel Sport’s activewear collection offers a range of options designed for comfort, performance, and style – so you can focus on your run, not your gear. Not sure where to start? Check out our guide on what to wear when running.  

Essential accessories: Hydration, GPS watches, and more (H3)
Long-distance running isn’t just about lacing up and heading out the door – having the right accessories can make training easier and more effective.

• Hydration – Staying hydrated is essential, especially on long runs. A hydration pack, belt, or handheld water bottle lets you carry water without breaking your stride.
• GPS watches and fitness trackers – Tracking your pace, distance, and heart rate helps you train smarter and stay on target. A reliable GPS watch can also guide you through interval training and monitor your progress over time.
• Running socks – The right socks prevent blisters and provide extra cushioning where you need it most. Look for moisture-wicking, seamless designs for maximum comfort.
• Headphones – A good playlist or podcast can make long runs more enjoyable. Choose wireless, sweat-resistant headphones that stay in place as you move.
• Sun protection – Running outdoors means exposure to the elements. A lightweight cap, UV-protective sunglasses, and sweat-resistant sunscreen will help keep you protected.

 

Nutrition for training and race day

What you eat and drink can make or break your training – and your race day performance.

Fuelling your long runs

Long runs put serious demands on your body, so proper nutrition is key to maintaining energy and endurance. A balanced mix of carbohydrates, proteins, and healthy fats will keep you fuelled throughout training.

• Pre-run meals – Eat something light but energy-rich about 1–2 hours before a long run. Options like toast with peanut butter, a banana, or oatmeal provide steady fuel without feeling too heavy.
• Mid-run fuel – Runs longer than 60–90 minutes may require extra energy. Energy gels, chews, and bars help maintain endurance, while electrolyte drinks replace lost minerals and keep hydration levels in check.

Rebel Sport stocks a range of running nutrition essentials, from energy gels to hydration solutions, to help you power through every kilometre.

Staying hydrated

Proper hydration improves endurance, prevents cramps, and helps your body recover faster. It’s important to stay on top of your fluid intake throughout the day – not just during runs.

• Daily hydration – Drinking water regularly keeps energy levels stable and supports muscle function.
• During training – For shorter runs, water is usually enough. On longer runs, especially in hot or humid conditions, electrolyte drinks help replenish sodium and other key minerals lost through sweat.
• Hydration tools – A hydration vest, belt, or handheld bottle makes it easy to carry fluids without interrupting your rhythm. 

 

Pre-race and race day nutrition

What you eat the day before and the morning of your race can make a big difference in how you feel on the course.

• The night before – A carb-focused meal (such as pasta, rice, or potatoes) helps top up glycogen stores for sustained energy. Stick to familiar foods to avoid stomach issues.
• Race morning – Eat a light, easy-to-digest meal 2–3 hours before the start. Oatmeal, toast with honey, or a banana are great options. Avoid anything too high in fat or fibre that could cause discomfort mid-run.
• Hydration strategy – Start the race well-hydrated by drinking water in the morning, but don’t overdo it. Sip small amounts of water or an electrolyte drink as needed during the race.

 

Mental preparation and mindset for race day

A strong mindset can be the difference between struggling through and finishing strong – knowing how to stay focused and push through tough moments will set you up for success.

 

Stay mentally strong during training

Half marathon training comes with highs and lows, and mental resilience is just as important as physical endurance. Some days will feel effortless, while others will test your motivation. The key is staying focused and finding ways to push through.

• Set smaller goals – Break your training into milestones, like hitting a new distance or improving your pace. Small wins along the way will boost confidence and keep you motivated.
• Use visualisation – Picture yourself running strong and feeling good, especially on tough training days. Imagining success can help you push through when motivation dips.
• Positive self-talk – How you speak to yourself matters. Swap negative thoughts like “I can’t do this” for “I’m strong, and I’ve trained for this.”
• Find support – Training with a running buddy, joining a running community, or using a running app can help keep you accountable and make training feel less like a solo mission.

 

Visualisation and race day confidence

Mental preparation doesn’t stop when training ends. Leading up to race day, spend time visualising how you want to feel at each stage of the race – strong at the start, steady in the middle, and confident at the finish.

• Rehearse your race strategy – Picture yourself pacing evenly, staying relaxed, and pushing through any tough moments.
• Create a mental playlist – Think of key phrases or mantras you can use when the race gets tough. A simple, powerful reminder like “One step at a time” or “I’ve got this” can keep you focused.
• Trust your training – Race day isn’t about doing something new – it’s about putting all your training into action. Believe in the work you’ve put in, and enjoy the experience.

 

Managing pre-race nerves

Even experienced runners feel nervous before a big race. The trick is turning that nervous energy into excitement rather than stress.

• Arrive early – Give yourself plenty of time to check in, warm up, and soak in the atmosphere without feeling rushed.
• Know the course – Familiarising yourself with the route can ease uncertainty. If possible, visit the course beforehand or study the map so you know what to expect.
• Stick to a routine – Having a set pre-race routine – from your breakfast to your warm-up – can help you feel in control.
• Breathe and reset – If nerves start creeping in, try slow, deep breaths or mindfulness techniques to stay calm and focused.

A strong mindset can make all the difference on race day. Trust your preparation, embrace the challenge, and most importantly – enjoy the run.

 

Preparing for race day: What to do in the final weeks

In the final weeks before race day, it’s time to fine-tune your preparation so you’re fresh and ready to run.

Tapering off before the race

With training nearly complete, the final two to three weeks are all about tapering – reducing mileage and intensity to allow your body to fully recover. This phase is crucial for arriving at race day feeling energised rather than exhausted.

• Run less, not harder – Scale back your long runs while keeping shorter, easy-paced sessions in your schedule. The goal is to stay active without overloading your legs.
• Trust the process – The work is already done. Adding extra miles now won’t improve fitness—but it could leave you fatigued.
• Prioritise recovery – Get quality sleep, fuel your body with balanced meals, and use foam rolling or stretching to keep muscles loose.

 

Packing for race day

Success on race day is all about being prepared. The last thing you want is to realise you’ve forgotten something essential as you head to the start line. Packing your gear the night before keeps stress levels low and ensures a smooth race morning.

Race day essentials:

• Your running kit – Comfortable, well-tested shoes, moisture-wicking socks, and weather-appropriate clothing. Race day isn’t the time to try something new.
• Hydration and fuel – A handheld bottle, hydration belt, or electrolyte drinks, plus energy gels or chews for mid-race fuel.
• Storage solutions – A running belt or pocketed shorts for carrying gels, keys, or your phone.
• Sun protection – A cap, sunglasses, and sweat-resistant sunscreen if it’s a hot day.
• Post-race change of clothes – You’ll thank yourself later.
• Race essentials – Bib, timing chip, and any required ID or registration documents.

Rebel Sport has everything you need, from Nike running shoes to lightweight race gear, so you can focus on the run – not what you might have left behind.

Dress for the conditions

Race day weather can be unpredictable, but dressing right can make all the difference in comfort and performance.

• Hot conditions – Go for lightweight, breathable fabrics that wick away sweat. A cap and sunglasses can help keep the sun off your face.
• Cool mornings – Layer up with a moisture-wicking base layer and a light, packable jacket. Some runners wear an old hoodie to the start line and discard it once they warm up.
• Rainy weather – A water-resistant running jacket and moisture-wicking socks can help keep you dry and comfortable.

Check the forecast and plan accordingly. Rebel Sport has a full range of technical running gear designed to keep you comfortable in any conditions—so no matter the weather, you’re ready to race.

 

What to expect on race day

Race day brings a mix of excitement and nerves but knowing what to expect can help you stay in control and enjoy the experience.

Pacing yourself throughout the race

One of the biggest mistakes first-time runners make is starting too fast. The adrenaline at the start line can be tempting, but going out too hard can leave you struggling in the final kilometres. Stick to the pace you trained at and settle into a steady rhythm early on.

• Hold back at the start – The first few kilometres should feel comfortable. If it feels too easy, that’s a good sign—you’ll need that energy later.
• Run your own race – Don’t get caught up racing others. Focus on your strategy, not the speed of the runners around you.
• Be smart at water stations – Slow down slightly to drink without choking or spilling. If it’s crowded, grab a cup from a volunteer further down the line.
• Manage the final stretch – Expect fatigue in the last few kilometres. Shorten your stride slightly, control your breathing, and focus on one kilometre at a time.

 

Handling mid-race fatigue

At some point – usually between kilometres 14–18 – fatigue will hit. This is when mental strength matters just as much as physical endurance.

• Break the race into smaller milestones – Instead of thinking about how far you have left, focus on reaching the next kilometre marker or water station.
• Use positive self-talk – Replace thoughts like “I can’t keep going” with “I’ve trained for this” or “One step at a time.”
• Tap into the crowd and atmosphere – Spectators, fellow runners, and even your own running playlist can give you an extra boost. High-five a supporter, focus on a pacer, or use a power song to push through tough moments.

 

Get everything you need from the Home of Running

Your half marathon journey starts with the right gear – and Rebel Sport is here to help every step of the way. From expert-fitted running shoes to performance apparel, hydration solutions, and race-day essentials, we’ve got everything you need to train smarter and run stronger.

Whatever your goal – whether it’s finishing strong, chasing a personal best, or making the most of the experience – the right gear and support will help you get there.

Shop in-store or online and get race-day ready with Rebel Sport.