Running your First Half Marathon

I would have to say one of my biggest accomplishments in life, after receiving my doctorate degree, would have to be running my first half marathon.  Now, why does running my first half marathon supersede many other great accomplishments in my life?  Simply put, it is something I never thought I could do.  In high school, I was the one who could not even run a mile in gym class.  When we did have to run in gym, everyone would watch and laugh at me, and make snide comments, such as look at the whale run.  Kids can be so cruel. 

My first half marathon

Here are some tips that I came away with from my experience of running my first half marathon. Now, running your first half marathon not only tests your physical strength but also your mental strength. Below are some of my mental tips to get you through the race.

First 5 Miles:

Start out slow. When you start your half marathon, you'll feel strong and confident, you are taken away by the energy of the crowd.  However, you have to tell yourself to hold back. The first few miles should feel easy -- remember you trained for this. Running your first half slower than the second half  is the key to running a smart half marathon. Take it slow. Your body will thank you during the later miles.

Run your own half marathon. Don't be worried if you see a lot of people passing you. Remember slow and steady wins the race.  They may be starting out way too fast, so you'll catch them later.  Starting too fast is a common mistake made by many runners.

Stay Calm.  Resist the urge to high five spectators and jump up and down when you see family and friends cheering for you. You'll want to conserve your mental energy for the rest of the half marathon.

Miles 6-10:
 
Break up the half marathon. Start breaking up the race into smaller segments. It will make the distance feel more manageable. At mile 10, for example, think, "It's just a 5K to go."

Stay mentally tough. Your mental toughness will be tested during these miles.  Stay strong and  don't give into periods of self-doubt and discomfort. Remember all those miles you ran and the training you did, and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your half marathon.


Miles 11-13.1:

Think outside the body. You may feel a little discomfort during these miles. You'll definitely feel tired. Try to focus on the outside -- the people cheering, the spectator signs, the other runners, the scenery.

Talk to yourself.   You need to be your biggest cheerleader at this point. Remind yourself what you have sacrificed to get to this point.  Remind yourself that you worked through fatigue before, during your training, and you can do it now.

Set small milestones. Continue to break up the course, mile by mile. Start counting down the miles and the minutes.