What I Learned from Running My First Half Marathon

After going years without running, I signed up for my first half marathon. Here are 13 things I learned, plus the routine that got me through the finish line.

chef kate f in running gear holding half marathon finisher medal by river

I used to be a cross-country runner, but when I left for college I didn't keep up my usual running routine. Instead, I'd go weeks without running, then head out for an 8-mile run after eating a huge breakfast. I would injure myself, be out for weeks, then spontaneously go on another long run and repeat the cycle over and over again. I finally ended this vicious cycle in my late 20s, when I fell in love with yoga. I became a RYT-200 certified yoga teacher. But I still missed cardio and craved that runner's high. I'd go for a run here or there, but overall I was no longer running.

When I turned 30, I made a list of things I'd like to do in my 30s. Running a half marathon was not one of them. But this past May, Hunter and I were talking about the kinds of physical activity that bring us joy. He asked me if I missed running, and I did. I went on my first run in years. It felt amazing. I immediately knew that if I was going to run regularly again, I wanted to have a goal. So I signed up for my first half marathon.

Two weeks before my 31st birthday, I crossed the finish line in Chattanooga, Tennessee. It was one of the happiest moments of my life.

What it Was Like Running a Half Marathon

I was two weeks out from my half marathon, and I had just finished a 10 mile run. I could barely walk, my IT band pain was so uncomfortable. Walking up and down stairs was excruciating. I felt discouraged, unsure if I was going to be able to achieve this goal I had been working toward.

I started a rest and recovery routine and the week before the half, I squeezed in what running I could, but went slow and not very far.

The day of the race I had butterflies, but I was excited and felt confident despite the challenging couple of weeks I had.

For the most part, my pace gradually increased each mile. I had a goal in mind of when I wanted to finish. By mile 8 I was several minutes ahead of that. And then I kept pushing forward and crossed the finish line with a time that I was so proud of. It wasn't just that, but I was so proud of myself for crossing the line without an injury, feeling strong and healthy, and having working toward a goal and achieving it.

More than anything, running my first half marathon taught me that with hard work and consistency, anything is possible. The mental strength I've built on long runs has given me resilience in other areas of my life. The cool thing about running is that anyone can do it. If you're reading this, perhaps you've already signed up for a race, or you're deciding whether or not you should. I say, go for it.

The Routine that Got Me Through the Finish Line

I would have never met my goal if I had not fueled properly before, during, and after each run. Hydration and stretching are just as important. Here is a quick peek at what I did before, during, and after my runs to help me cross the finish line.

My Pre-Run Routine

I used to wake up and head straight out the door to run. But as I started running longer distances I learned that running with an empty stomach is no good. Before running, I now wake up early enough to have a full glass of water or coconut water, plus peanut butter toast with hemp seeds and sliced banana. Every once in awhile I'll just have a macrobar.

I never run cold, but I stick to a few dynamic stretches to get my body ready to run, focusing mostly on the quads and hip flexors.

My Running Routine

For longer runs I wear a running belt around my waist so I can bring fuel with me. It has two bottle holders where I keep about 8oz total of an electrolyte drink. And then I pack Seattle Gummies with me. I like them because they're vegan and they taste good too! Plus I feel the benefits right away.

Every two miles I hydrate, whether that means having a sip of electrolytes or a hydration gummy. Every three miles I take an energy gummy. Then 40-60 minutes before the end of a long run, I take a caffeine gummy.

My Post-Run Routine

I usually walk for a little while after my run and then I do static stretches. If it is a long run I'll take a recovery gummy. I usually eat a big, healthy breakfast or lunch, depending on the time, after my run. If I need something quick I'll just eat a macrobar.

13 Things I Learned from My First Half Marathon

Here are 13 insights from my first half marathon! They include everything from practical advice to deeper feelings I experienced.

Kate and her husband standing by river with dog with her finisher medal and race bib

1. Listen to Your Body

It can be difficult when you've chosen a training plan to deviate even a little from it. But there were days where I felt IT band discomfort or simply felt dehydrated, and I decided to push a run off for a day to make sure I was healthy and ready to run well.

Don't be afraid to be flexible with your training schedule, so long as you get most of the runs in. The weekly mileage is more important than what day of the week you choose to run.

2. Prioritize Hydration & Nutrition

I never ran if I didn't feel hydrated prior to heading out. And if I knew I'd be running longer than 30-40 minutes, I'd bring electrolytes or gummies with me.

The same goes for nutrition, I'd fuel properly before, during, and after each run. This made ALL the difference to me. I remember taking an energy gummy at mile 6 on a long run and feeling like I was on my first mile energy-wise.

For long runs especially, it's important to prioritize hydration and nutrition throughout the entire rest of the day too, not just in the hour post-run.

3. Do it for You

When I started telling others that I was running a half marathon I would hear people say things like "oh, I've done that!" While it can be encouraging to know it's possible, it can also be discouraging in a way. Or it might make your race feel less important if so many others have done it before. I felt this way, anyways! 🙂

I had to make sure I was doing this race for me and not to impress others or show off what I could do. That is never why I set out to do it, but your mind can easily go there. Remember your why, and enjoy the solo journey of training and crossing the finish line—long runs give you time to be with your own company and cheer yourself on. At the end of the day only you can get yourself there, and only you get to experience your own race.

4. Make Time for Training

This was the hardest part for me! I have been in a very creative season, and every part of me yearned to prioritize blogging, photography, and creative writing. Long runs that took up more than an hour of my time felt like such a pull away from what I wanted to do.

But I was so proud of myself when I showed up for them anyways. And it didn't take me long to realize that the greatest benefit of running that I experienced was a clear mind and increased creativity. Now I can see how running supported my creativity!

Schedule time for runs and stick to it. I tried to make sure I didn't schedule anything after long runs because I knew I'd want to relax at home afterwards.

5. Plan Your Race Day Outfit

Run your long runs in the outfit you plan to race in. I had a pair of shorts I was so excited to wear on race day until my thighs started chafing on an 8 mile run. It was painful. I switched to biker shorts and was so thankful for it.

The morning of my race it was 51 degrees, and I had been planning to wear a tank top. I last minute switched to long sleeves and it was fine thanks to Body Glide. But think ahead of how the weather might be different than your training weather and plan accordingly.

6. Get the Right Gear for You

Before I began training I made sure to find a pair of running shoes that were meant for people with plantar's fasciitis. I usually have a lot of pain in my heels from it while running, but once I found the right pair of shoes I had no issues! For my IT band pain I got a compression band that worked miraculously!

Train in the exact gear you plan to use on race day. And think of any gear you might need.

7. Try Not to Compare Yourself to Others

As I neared race day, I decided on a finishing time that would be my goal. On race day I paced myself for this goal, but it was challenging not to sprint ahead when I saw so many people go past me. First, remember that there will be a lot of people who don't know how to pace themselves and will start off too fast. Second, as best you can, don't compare yourself to others—you can always work toward improving your personal best, but there's no sense in trying to compete with others. One of the best parts about running is having a personal goal to work toward. So keep your blinders on and focus on the goal ahead of you.

8. Remember to Have Fun

During the race I was amazed at how fun and upbeat the energy was. I loved seeing everyone cheer each other on. Runners are an encouraging bunch! Let yourself have fun and be a part of this positive energy. It can be a really cool and memorable experience. Try not to focus so much on the run itself that you forget to enjoy the atmosphere!

I had the pleasure of running my half marathon along a river and across several bridges. Taking time to enjoy the scenery as I went by was a great way to be present for this incredible experience.

9. Take it Easy the Last Two Weeks

No matter what plan you follow, the last couple weeks will usually be taper weeks. This means you'll be easing back your mileage and slowing down in preparation for race day. This was right around when I got injured, and I really eased back on running. I took 10 days off, which I don't recommend unless you have to. I was anxious about the race, but I knew I would be tapering then anyways. I got a sports massage and booked a float. I did tons of restorative yoga, and when I could run again I did short runs.

Investing in self-care and recovery led me to feeling great on race day. I don't think I would have crossed the finish line if I had pushed myself hard in those couple weeks leading to the race.

10. Wake Up Early on Race Day

I woke up two hours before the race to start hydrating early. I ate half a peanut butter sandwich and half a macrobar, and I had some chai and coconut water. Doing this early gives your body time to digest, plus it's nice to not feel rushed in the morning!

11. Commit to the Finish Line

Know that even if you have to slow down or walk, you'll cross that finish line. Visualizing myself crossing the line with my family there waiting pushed me to keep going. Think about how you'll feel and let that feeling push you forward.

12. Have a Goal, Then Push Yourself

As I mentioned I had a goal in mind of where I wanted to finish. When I realized I would beat that time I had in mind, I felt a rush of adrenaline, and I let myself keep going, a little faster each mile. It's great to have a goal in mind, but come race day, lean into the positive energy and you may be surprised at how well you do. 😉

13. Celebrate!

Take time to soak in the experience and enjoy yourself! I saw so many people at my hotel leaving shortly after the race. I couldn't imagine getting in a car post-race. We had the whole day off to relax, enjoy the city and celebrate. And eat a lot of delicious food. 🙂