Everyone knows someone who’s run a marathon — they might have even inspired you to sign up for one yourself. You might ask, how long is a half marathon, and can you finish it as a beginner runner? The answer might surprise you. Here’s an overview of a half marathon distance, what it entails and how you can prepare for race day.

How Long Is a Half Marathon?

A half marathon is 13.1 miles or 21 kilometers long — for perspective, a full marathon is 26.2 miles. Often, people like participating in half marathons because they are less strenuous than a full marathon. Training leading up to race day is also less demanding and time-consuming.

That’s not to say a half marathon is a breeze, but it is a welcome challenge for anyone’s foray into long-distance running. In 2019, about 2.1 million people ran a half marathon worldwide. 

Endurance Training and Pacing

New and current runners can successfully train in 12 weeks, allowing them to build up enough stamina and physical strength to complete the half marathon safely. Training should consist of cross-training, long runs, easy runs, and speed runs, such as running short distances at a quick pace. 

Coaches agree that the best approach is to split the 13.1 miles into approximately four quarters — each considered a checkpoint to decide whether you’re running at the right pace. Create the following goals for each quarter run:

• First quarter: You might run the first three miles 10 seconds slower than the rest as a warm-up.
• Second quarter: At the three or four-mile mark, increase your speed and maintain control of a strong pace.
• Third quarter: Try to maintain your goal pace and decide whether you need to pull back some.
• Fourth quarter: Give it whatever you have left until the race is over.

Everyone’s goal for a half marathon is different. Some people even choose to walk the entire course. Endurance training might include walking as though you’re window shopping, casually strolling and enjoying your surroundings. A more moderate pace would be walking as if you’re rushing to the gate at the airport. Meanwhile, you should breathe heavier and have a faster heart rate while brisk walking. 

When training to walk a half marathon, keep the following benchmarks in mind:

• Four weeks: Walk for one hour once weekly.
• Eight weeks: Walk for two hours once weekly.
• Twelve weeks: Walk for three hours once weekly.
• Sixteen weeks: Finish the half marathon distance in four hours.

How Long Is Too Long to Complete a Half Marathon?

Typically, a competitive race is three and a half hours, but it depends. Non-competitive races may run longer, between five and seven hours. Those who participate in non-competitive marathons do so to break their records, whereas non-competitive running is more relaxed. 

Even if you aren’t running a half marathon to beat your lowest time or outrace your competitors, you should strive to do your personal best, even if it’s just crossing the finish line.

Tips for Completing Your First Half Marathon

Are you ready to hit the ground running? First, you must prepare with the right gear, nutrition and mindset. Here are five tips for completing your first half marathon.

1. Wear the Right Shoes

Many people say to prioritize support and control when shopping for running shoes. However, research shows that comfortable footwear actually reduces the risk of injury and improves performance. 

Visit a shoe store to get outfitted for the best shoes. These retailers use advanced technology to examine your foot composition and match you to an ideal brand and model. It takes the guesswork out of shopping for running sneakers and ensures you select the right pair. Of course, remember to replace them after 300-500 miles, as they’ll wear out on the pavement. 

2. Listen to Your Body

Although you might love running, nearly 50% of participants get injured annually, typically from falls and overuse of their legs and feet. The most common bodily injuries include stress fractures and runner’s knee, which may result in tenderness or sharp pain.

Always pay attention to signals throughout your body that something is wrong. If you prolong addressing a running-related injury, it could worsen and take you out of the race. 

3. Fuel Your Body With Proper Nutrition

Running a half marathon requires a strong, healthy body. Therefore, runners should fuel themselves with adequate nutrition, vitamins and minerals. A runner’s diet consists of fresh produce, lean protein, healthy fats and healthy carbohydrates.

According to Johns Hopkins Medicine, anyone who runs or jogs should get 60%–70% of calories from carbohydrates, while 15%–20% comes from protein and fats. Of course, everyone’s body is different, and you should eat according to your individual needs. 

Runners need extra carbohydrates for blood glucose and stored glycogen. The glycogen gets stored in the liver and muscles, fueling your endurance for physical activity — a crucial part of training for a marathon of any distance.

4. Practice Mindfulness

Training for a half marathon is rigorous — you may especially get jitters or doubt yourself on the day of. Mindfulness techniques can help you better visualize yourself crossing the finish line. Likewise, positive self-talk is a great way to stay focused and motivated. 

Deep breathing can calm your nerves before the race, while a mindset shift helps you see favorable outcomes more clearly. Stay present and aware of the sensations every step of the way for a more immersive experience.

5. Have Fun

Maybe you’ve worked up to a half marathon with shorter distances or went big your first time out. Whatever brought you to this point, finishing a half marathon is a tremendous accomplishment. 

Although you may want to beat a personal record, just crossing the finish line is worth celebrating. Enjoy the experience, from the support you get from fellow runners to the fanfare waiting for you at the end.

The Finish Line Is Straight Ahead

From questioning how long is a half marathon to crossing the finish line, you have it in the bag. Take care of your body and work up to the perfect pace to achieve your running goals.