7 Tips for Racing a Last-Minute Half Marathon, According to a Coach

Running a half marathon is no easy feat, even for the well prepared. In a perfect world, you’d have ample time (at least 12 weeks) to build up your mileage and dial in your race strategy ahead of the big day—but it doesn’t always work that way.

According to David Everson, a Colorado Springs–based coach for Team RunRun, a training period of six weeks should be the bare minimum for people who are running at least somewhat regularly, but he advises athletes to take inventory of where they’re starting from before diving into accelerated training. “It’s first of all going to depend on health—are you healthy enough to be doing this kind of thing?” he says. “But ultimately it may come down to, are you willing to suffer for this?” While you can certainly complete a half marathon with less than the ideal amount of time to train for it, your level of enjoyment may vary, he warns.

Nevertheless, whether you registered for your race at the final hour or signed up ages ago and are now panic training, you need a plan to run those 13.1 miles without getting injured. Ahead, Everson shares seven tips on training and preparing for a last-minute half marathon.

1. Get in the right headspace.

Things can feel more stressful when you feel pressed for time, so be sure to set reasonable expectations for yourself. It’s not bad to have a goal time in mind, but it’s also completely acceptable to make your primary objective to just cross the finish line. “So often you’re wrapped up with finishing by a certain time, but then you get in your head and psych yourself out,” Everson says. “Just getting to the finish line is fantastic.” Start with that mindset, and perhaps make it your goal to run the entire race without taking walk breaks.

It can also help to have a mantra, so think of an inspiring line of a song or a quote that resonates with you. Everson suggests repeating the line “Forward is a pace” throughout the duration of the race.

2. Avoid strength training at this point.

Since you’ll be increasing your running load considerably, Everson does not advise adding strength training to your routine, as it introduces another form of stress to the body. “Make running the primary focus of what you’re doing in your training,” he says. However, for those who are at least two or three months out from the race, strength exercises such as squats, lunges, and step-ups are good for building lower-body strength while tapping into multiple muscle groups.

3. Ease into increasing mileage.

Everson urges runners to be mindful of doing too much too quickly. “A 10% increase in mileage week to week is the first responsible way to train yourself,” says Everson, though recent research says this number might actually be closer to 5 percent. If you can’t safely build up to 13 or more miles within that time frame, aim to make your long run 10 miles, and do that a week or two prior to race day. From there, start slightly tapering your efforts so you’re feeling fresh for the big day.

4. Train with friends.

If you can combine your training with social time, whether you have running buddies or are part of a local run club, it’s a great way to make the process a more engaging and enjoyable experience. “Don’t forget to have fun,” Everson likes to remind his athletes. “This shouldn’t be torture.” Having less time to prepare for a race can sometimes create a sense of dread or punishment around training sessions, but when you do it with others, it becomes something you look forward to.

5. Fuel your body before and after workouts.

When cramming lots of training into a short time frame, it’s essential to give your body the hydration and nutrition it needs to keep up. To set his athletes up for success in their workouts, Everson has them eat a meal two to three hours before a run, then 30 to 60 minutes after the run. He also suggests limiting beverages such as soda and coffee and opting for water and electrolyte mixes instead. “Make sure that you’re consuming carbohydrates and hydrating well,” he says. “Taking care of your nutrition needs before and after runs will go a long way to keep you healthy through this process.”

6. Focus on getting good sleep.

Sleep is crucial for recovery when you’re training hard. Everson encourages his athletes to get good rest by going to bed at a reasonable hour and aiming for eight hours of sleep per night to allow for muscle repair and topped-off energy levels. He points out that it’s especially important to get a great night’s sleep two nights before race day. “A lot of people have a hard time sleeping the night before a race because of nerves or excitement,” he acknowledges. “So if you’re doing a Saturday morning race, give yourself seven to nine hours of really good rest on Thursday night.”

7. Listen to your body.

The less time you have to ramp up your mileage, the more you’re at risk of injury. Everson finds that a big part of staying healthy comes down to listening to your body. “If something feels off, don’t ignore it until it becomes an issue that can no longer be ignored,” he warns. If you’re finding that certain muscles are feeling sore and strained, try recovery methods such as foam rolling and stretching post-workout, and incorporate walking for 10 minutes after each run to allow the body to cool down, relax, and recover. If the pain is nagging and continues to worsen, pause your training and see a doctor or your physical therapist. It’s not worth fractures or tears that may force you to take a sustained break from running.

Race Day Strategy

On the morning of the race, Everson suggests having a small meal about two hours prior to the starting time; in this way, you can have plenty of time to digest and avoid any drops in blood sugar. He also discourages his athletes from stressing or being in a hurry before the race, which can spike cortisol levels and have a negative impact on running performance. “Allow yourself enough time to get there, find parking, and pick up your bib,” he says. “Doing these things before you get to the start line will have you feeling good and ready to tackle the task at hand.” During the race itself, recall your mantra if you have one, stick to the pace you’ve decided is best, and enjoy the run.