Fitness
Want to run a half marathon? Here’s how long you should train.
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Running a half-marathon may feel impossible to many — but with the help of experts, you could join the ranks of people who have competed to run 13.1 miles at a time.
“Running a half-marathon is a great goal and achievable while balancing life’s other demands if the proper approach is taken,” Jackie Sanders, Doctor of Physical Therapy and certified running coach at Anchor Wellness, tells USA TODAY.
Sanders has some tips for training for a half-marathon — with the caveat that a training will look different for everyone, and that generalized advice doesn’t account for “individual strengths, weaknesses, or unexpected events like injury, illness, travel or increased life stress.” Speaking to a physical therapist can be helpful in order to further tailor your training to your specific needs, from everything from running form to which shoes can best support you.
“Challenges occur, runners should not assume the race is unachievable,” Sanders adds. “Seeking professional guidance may be what allows the goal to be reached. There is more than one way to prepare for a race, and while some obstacles may be insurmountable, others may just require a pivot in approach.”
Here’s everything you need to know about training for a half-marathon.
How long to train for a half-marathon
The specific amount of time to train for a half-marathon varies for everyone, considering their fitness level and running experience when beginning, as well as what their overall goals for the race are and how much space they have in their schedule to dedicate to training. Are you trying to win gold? Beat your personal best? Just happy to reach the finish line?
But overall, Sanders recommends a “focused training plan lasting 12 to 16 weeks” is usually best. For example, the Boston Athletic Association offers a 12-week training plan for those new to running a half-marathon, that consists of slowly building stamina, starting with the first week consisting of three days of two to three mile runs and one five-mile run, all the way up to some nine or ten mile runs closer to the week of the race.
“If there are anticipated disruptions such as travel or family conflicts, the longer plan allows for these interruptions while still giving time for a proper build,” Sanders says, adding that it’s necessary to also allot time for less intense training weeks and breaks. “Active recovery days or full rest days should also be included to avoid overload and unnecessary physical or mental fatigue.”
For beginner runners, Sanders suggests beginning with a “foundation of walking” before transitioning to partial walking and running sessions. “If someone is new to running this distance, a slow gradual build with plenty of complementary training is important,” she says.
Gradually building up training isn’t just a helpful tool for beginners, though. Athletes who have experience running but maybe not experience running 13.1 miles at a time should also focus on a “systematic build,” which Sanders says should focus on ” improving cardiovascular fitness without the higher risk of injury associated with increasing mileage too quickly.”
According to Sanders, training should include:
- Mostly “easy-paced miles, at least 60 to 90 seconds per mile slower than anticipated race pace”
- One higher-intensity workout every week. Cross training can include cycling, swimming, rowing or using an elliptical
- One “progressively longer run” most weeks
- Strength training, which research has shown can help decrease the likelihood of running injuries
What to avoid when training for a half-marathon
Sanders has seen many runners skip strength training in favor of just running more practice miles, which can be harmful in the long haul, she says. Don’t skip the small stuff that adds up over time: strength work, getting quality sleep, eating well and lowering stress.
“When fueling is insufficient, sleep is inadequate, or stress is high, training quality will suffer,” she adds.
Training for a half-marathon is much like the philosophy of actually running a half-marathon: You’re in it for the long-haul, so don’t get too excited or discouraged by a small portion of the training.
“Fitness is built from consistency and not every day will feel great or hit the mark, and that is okay,” Sanders says.
You won’t find dumbbells or weight machines in the gym Sean Keogh runs. At Calisthenics Club Houston, it’s all about training with body weight.
“That’s all we do,” Keogh said — but that’s enough to keep new members coming through the doors, excited to learn moves like handstands and pullups.
Keogh and his members have plenty of company. These days, content creators, independent gyms and megachains alike are promoting calisthenics, an age-old form of fitness that uses little or no equipment and instead relies on body weight for resistance.
In July, President Donald Trump even reestablished the Presidential Fitness Test, intending that youth across the country will again practice old-school exercises like situps, pushups and pullups.
It’s little surprise that these no-frills moves are making a comeback in our over-scheduled society, said Anatolia Vick-Kregel, director of the Lifetime Physical Activity Program at Rice University. “We don’t always have time to go to the gym,” she said. “This is what you can do at home or in your office.”
Another reason might be economic, said Michael Stack, an exercise physiologist and president of the Physical Activity Alliance, a coalition of groups that promote physical activity. With no equipment required, calisthenics-based programs are affordable for exercisers and profitable for gyms that offer them. Plus, people may have gotten used to exercising with few accoutrements during the pandemic.
“This trend has been building,” Stack said. “The pandemic definitely accelerated it.”
This article is part of AP’s Be Well coverage, focusing on wellness, fitness, diet and mental health. Read more Be Well.
How effective are calisthenics?
There’s plenty of research to suggest that calisthenics can improve everything from muscle strength to aerobic conditioning, Vick-Kregel said.
“Body weight is phenomenal,” she said.
But there are limits to its effects, said John Raglin, a professor of kinesiology at the Indiana University School of Public Health, Bloomington. “It can be effective,” Raglin said. “But I think the idea that it can or should replace the use of even simple equipment is wrong-headed.”
Sometimes, Raglin said, using equipment can actually make exercises simpler or safer to perform. Many people, for example, do pushups with improper form.
“If you’re not strong enough or you have joint issues or arthritis, then lying on a bench and using small hand weights can actually be safer and more practical,” he said.
It all depends what your goal is
Beyond safety, people looking to significantly increase their strength or muscle size will likely see more dramatic results if they use weights, Raglin said. Doing so “utilizes more of your muscle and generates more force than you could otherwise,” he explained.
Lifting weights also damages muscle tissue in a way that can be productive, as muscles grow larger through the body’s repair process. Over time, though, it may take larger amounts of weight to keep seeing gains. Progress plateaus as the body gets used to exercises it’s done before.
It’s not impossible to grow muscle through calisthenics, Vick-Kregel said; it’s just harder to continuously level up exercises for sustained progress without increasing external weight.
“After you’ve done a couple workouts of squatting with your body weight, your body’s going to need external load to get stronger or to build muscle tissue,” Stack agreed.
In other words, if you’re after bulging biceps, you may need more than calisthenics to get there. But if you’re just looking to get moving and improve your health, your body is probably enough.
Particularly for the roughly 75% of Americans who aren’t meeting federal physical activity guidelines — which call for at least 75 minutes of vigorous or 150 minutes of moderate aerobic activity a week, plus two strength-training sessions — calisthenics are a great option, Stack said.
“Body weight is the simplest apparatus you can use,” Stack said. “I would encourage anyone who’s not exercising to start exercising with just their body.”
How to begin a calisthenics routine
First, assess your current fitness and mobility, Vick-Kregel said. With the help of a mirror, workout buddy or trainer, see if you can do exercises like planks, pushups and squats with correct form. If not, look for modifications, such as doing pushups from your knees.
Once you feel confident with the fundamentals, aim to perform calisthenics in 10- to 30-minute chunks, two to three times a week, she suggested. (For a little more structure, you can consult the The Five Basic Exercises Plan, or 5BX, a classic calisthenics program developed by the Royal Canadian Air Force in the 1950s.)
Progressively increase the duration and intensity of your workouts as you get fitter. “Gradual progression is critical,” Vick-Kregel emphasized.
As you get more experienced, though, calisthenics can be performed at high intensity. Keogh maintains that these exercises are not just for beginners. There are plenty of ways to increase the difficulty of body-weight exercises over time, making them both highly challenging and effective, he said.
For doubters, Keogh has a blunt message: “Try it.”
Physical activity saves lives, but now it turns out there’s a “precise dosage” at which it becomes especially effective in preventing heart disease.
Exercising is key to longevity; it’s been associated with everything from improved cardiovascular health to increased strength to a longer life. But there’s one exercise, in particular, that a doctor says women over 50 should add to their routine.
Meet the expert: Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People
Daily strength workouts may help boost all aspects of life, Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People, previously told Prevention. Physical fitness makes functional tasks like carrying grocery bags from the car, opening jars, and lifting heavy items easier.
There are plenty of moves to try, but Dr. Bowers says the one that should get top billing in your routine is the plank.
While planks challenge your whole body, they’re particularly great for strengthening your core. “Core muscle fibers tend to shrink and become less supple as we age, which can put more strain on your back,” he previously said. Having a strong core is important for balance and stability, and it can help you go about your day with more ease.
Wondering how long to hold a plank, and the proper form? First, place your forearms on the floor. Your elbows should be right below your shoulders, and your arms should be parallel—not turning in or out. Your feet should also be shoulder-width apart. Press your hands and toes into a mat on the ground, lifting your body, squeezing your glutes and quads for support. Your body should create one straight line from head to toe. Don’t lock your knees or arch your back, and keep your neck straight by looking slightly in front of you.
Hold this position for 20 seconds. “As you get more comfortable and your core gets stronger, hold the plank for as long as possible without sacrificing form or breath,” Dr. Bowers noted. It’s that simple! Whether you’re a pro or want to test your plank skills, adding the simple move to your routine may be what your core has been waiting for.
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