How Far Is a Half Marathon? Everything You Need to Know

Published: August 29, 2024
Updated: August 30, 2024

Thinking about running a half marathon? It’s a big step, but it’s one that countless people take every year, and it’s more achievable than you might think. A half marathon covers 13.1 miles (or about 21.1 kilometers), and while that might sound daunting, with the right preparation, you’ll find yourself crossing that finish line with a sense of pride and accomplishment.

Getting ready for a half marathon isn’t just about putting in the miles. It’s about building a routine that includes running, cross-training, and, importantly, rest. You’ll need to gradually increase your distance, stay consistent with your workouts, and focus on keeping your body fueled and hydrated.

But it’s not just the physical challenge that makes a half marathon special. There’s something about being out there on race day, with the energy of the crowd and the camaraderie of fellow runners, that turns this into more than just a race. It’s a personal journey where you push your limits, find out what you’re capable of, and enjoy the support of a community that’s cheering you on every step of the way.

So, if you’re considering taking on a half marathon, know that it’s not just about the 13.1 miles. It’s about setting a goal, working towards it, and experiencing the joy of achieving something truly rewarding.

How Far is a Half Marathon?

A half marathon is exactly 13.1 miles, or about 21.1 kilometers. This distance is standardized across all official half marathon events worldwide, making it a reliable benchmark for runners. But what does that distance really mean?

Running 13.1 miles is no small feat. For many, it’s a significant step up from shorter races like 5Ks or 10Ks. To put it in perspective, a 5K is 3.1 miles, so a half marathon is more than four times that distance. This requires a different level of endurance, both physically and mentally.

Let’s break it down further. Running a half marathon involves covering about 21 kilometers. On average, most runners take around two hours to complete a half marathon. The average finish time for all runners is approximately 1 hour and 50 minutes. The pace needed to achieve this is about 8 minutes and 25 seconds per mile.

Calories Burned During a Half Marathon

When running a half marathon, you can expect to burn between 1,200 and 1,800 calories, depending on your pace, weight, and running efficiency. This calorie burn is why nutrition and hydration become critical before, during, and after the race.

Steps Taken During a Half Marathon

On average, a runner will take around 20,000 steps to complete a half marathon. This is more than five times the daily step count recommended for maintaining general health, illustrating the intensity and endurance required.

Comparing the Distance

To give you a more tangible comparison, the distance of a half marathon is roughly equivalent to running around a standard outdoor track 52 times. Another way to visualize it is by comparing it to well-known distances, such as the Las Vegas Strip, which is 4.2 miles long. Running a half marathon would be like running the entire strip more than three times.

Why 13.1 Miles?

The distance of a half marathon is half of a full marathon, which is 26.2 miles. The marathon distance itself has historical roots dating back to ancient Greece, but the modern marathon distance was established in the 1908 London Olympics, setting the standard for marathons and, consequently, half marathons.

Start Training for a Half Marathon

Training for a half marathon is a process that requires commitment, planning, and consistency. Whether you’re a beginner or have some running experience, starting your training with a clear plan is essential to ensure you’re prepared to take on the 13.1 miles.

How Long Does It Take to Train?

The time it takes to train for a half marathon varies depending on your current fitness level and running experience. For beginners, it typically takes about 12 to 16 weeks of consistent training to be ready for race day. If you’ve been running regularly or have completed shorter races, you might be able to prepare in 8 to 12 weeks.

Building Your Base

Before diving into more intense training, it’s crucial to build a solid running base. This means getting comfortable with running several miles a few times a week. If you’re starting from scratch, begin with short runs of 2 to 3 miles and gradually increase your distance. Aim to run three to four times per week, gradually increasing your weekly mileage by about 10% to avoid injury.

Key Components of a Training Plan

A well-rounded half marathon training plan includes several key elements:

1. Long Runs

These are the cornerstone of your training. Long runs, typically done once a week, help build your endurance. Start with a distance that feels challenging but manageable, and gradually increase by a mile or two each week. By the end of your training, your long run should be close to or equal to the half marathon distance.

2. Speed Work

Incorporating speed work, such as intervals or tempo runs, can improve your running efficiency and pace. These workouts push you to run faster in short bursts, followed by recovery periods. Speed work helps you build strength and stamina, making it easier to maintain a steady pace on race day.

3. Cross-Training

Cross-training includes activities like swimming, cycling, or strength training that complement your running. These exercises help build overall fitness, prevent injury, and give your running muscles a break while still keeping you active.

4. Rest and Recovery

Rest days are just as important as training days. Your body needs time to recover and adapt to the stresses of training. Include at least one full rest day per week in your schedule, and consider active recovery days with light activities like walking or yoga.

5. Tapering

As race day approaches, you’ll begin to taper your training. This means reducing your mileage and intensity in the final two to three weeks before the race. Tapering helps your body recover from the hard training and ensures you’re fresh and ready for race day.

6. Set Realistic Goals

When starting your training, it’s important to set realistic goals based on your current fitness level and experience. For your first half marathon, the primary goal might be simply to finish the race. As you gain experience, you can set more specific goals, like achieving a certain finish time or running the entire race without walking.

Common Training Mistakes to Avoid

Jumping into too many miles too fast
Skipping those much-needed rest days
Trying to push through pain when you shouldn’t
Forgetting about cross-training altogether
Not paying attention to what you eat and drink
Training inconsistently, like missing too many days
Ignoring the taper and going too hard before the race
Not warming up or cooling down properly

Gear You Need for a Half Marathon

When getting ready for a half marathon, having the right gear can make a huge difference in your comfort and performance. Here’s what you’ll need:

Running Shoes: Your shoes are the most important piece of gear. Make sure you get a pair that’s comfortable and suited to your running style. It’s a good idea to break them in during training, so they’re race-ready.
Moisture-Wicking Clothing: Look for shirts, shorts, and socks made from moisture-wicking materials. These help keep you dry and prevent chafing, which is crucial for longer runs.
Running Socks: Invest in good running socks. They should fit well and provide extra cushioning, especially around the heel and toes, to prevent blisters.
Sports Bra (for women): A well-fitting sports bra is essential for comfort and support. Make sure it’s designed for high-impact activities like running.
Hydration Gear: Depending on your preference, you might need a handheld water bottle, hydration belt, or vest. Staying hydrated during long runs is key to maintaining your performance.
Running Watch or App: A GPS running watch or a smartphone app can help you track your pace, distance, and time. It’s a handy tool for sticking to your training plan.
Sunscreen and Hat: Protect yourself from the sun with a good sunscreen and a hat or visor. Long runs mean prolonged sun exposure, so it’s important to stay covered.
Energy Gels or Chews: These are great for mid-run energy boosts. Practice using them during training to find out what works best for you.
Headphones and Music: If you enjoy running with music, make sure your headphones are comfortable and won’t fall out. Just be mindful of your surroundings if you’re running in busy areas.
Foam Roller: This is a great tool for post-run recovery. Use it to massage tight muscles and help prevent soreness.

Eating and Drinking Right for a Half Marathon

Fueling your body properly is crucial when training for a half marathon. Here’s what you need to know about eating and drinking right:

Pre-Run Nutrition: Eat a balanced meal 2-3 hours before your run. Focus on carbs for energy, moderate protein, and avoid too much fat or fiber to prevent stomach issues. Oatmeal, bananas, and toast are good options.
Hydration: Start hydrating well before your run. Drink water consistently throughout the day. During longer runs, consider sports drinks that provide electrolytes to replace what you lose through sweat.
During the Run: For runs longer than an hour, you’ll need to refuel. Energy gels, chews, or even small snacks like raisins can keep your energy levels up. Drink small amounts of water or sports drink every 15-20 minutes.
Post-Run Recovery: After your run, eat within 30 minutes to replenish glycogen stores and kickstart muscle recovery. A combination of carbs and protein, like a smoothie with fruit and yogurt, works well.
Daily Nutrition: During your training period, focus on a balanced diet with plenty of whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Avoid empty calories that don’t contribute to your nutritional needs.
Listen to Your Body: Everyone’s nutritional needs are different. Pay attention to how your body responds to different foods and drinks during training, and adjust accordingly.

Potential Challenges During Training

Training for a half marathon isn’t always smooth sailing. Here are some common challenges you might face and how to deal with them:

Injuries: Running injuries can pop up if you push too hard or skip proper warm-ups and cool-downs. Common issues include shin splints, runner’s knee, and IT band syndrome. To prevent injuries, stick to the 10% rule (don’t increase your mileage by more than 10% each week), stretch regularly, and listen to your body. If you do get injured, don’t ignore it—rest and seek professional advice if needed.
Lack of Motivation: Some days, getting out the door can be the hardest part. To stay motivated, set small, achievable goals along the way, like hitting a new distance milestone or improving your pace. Running with a friend or joining a running group can also keep you accountable and make training more enjoyable.
Fatigue: Training can be exhausting, especially when balancing it with work and other responsibilities. Ensure you’re getting enough sleep, eating a balanced diet, and allowing for rest days in your training plan. If you’re feeling consistently fatigued, it might be a sign to scale back and let your body recover.
Time Management: Finding time to train can be tricky, especially with a busy schedule. Plan your runs in advance and treat them like appointments you can’t miss. If necessary, break up your runs into smaller segments throughout the day.
Weather Issues: Weather can be unpredictable, and it might not always be ideal for running. Invest in weather-appropriate gear like moisture-wicking clothing for hot days, and layers or waterproof gear for cold or wet conditions. If the weather is too extreme, consider switching your outdoor run to a treadmill session.
Plateaus: Sometimes, it feels like no matter how hard you train, you’re not getting faster or stronger. This is normal and usually temporary. Try mixing up your routine with different types of runs (like hill sprints or interval training) to challenge your body in new ways.
Mental Blocks: Running is as much a mental challenge as it is a physical one. Doubts and negative thoughts can creep in, especially during tough runs. Practice positive self-talk, visualize your success, and remember why you started this journey in the first place.

Getting Ready for Race Day

As race day approaches, it’s essential to make sure you’re fully prepared both physically and mentally. Here’s how to get ready:

Tapering: In the final two to three weeks before the race, start reducing your mileage. This tapering period allows your body to recover from the intense training and ensures you’re well-rested and full of energy on race day. Don’t worry about losing fitness during this time—tapering is crucial for peak performance.
Carb Loading: In the days leading up to the race, increase your intake of carbohydrates to stock up on glycogen, your body’s primary energy source. Focus on complex carbs like pasta, rice, and whole grains. But don’t overdo it—stick to your usual calorie intake, just with a higher percentage of carbs.
Hydration: Start hydrating well before race day. Drink plenty of water throughout the day, especially the day before the race. On race morning, have a glass of water when you wake up, but avoid drinking too much right before the start to prevent the need for bathroom breaks during the race.
Race Gear: Lay out all your race gear the night before. This includes your running shoes, socks, race outfit, bib, and any accessories like a watch or sunglasses. Pin your bib onto your shirt ahead of time to avoid last-minute fumbling.
Breakfast: Eat a light, carb-focused breakfast about 2-3 hours before the race. Oatmeal, a banana, or toast with peanut butter are good options. Stick to foods you’ve eaten before long runs—race day isn’t the time to try something new.
Warm-Up: Arrive at the race early to give yourself plenty of time to warm up. Start with some light jogging followed by dynamic stretches like leg swings and arm circles. This gets your blood flowing and prepares your muscles for the race.
Mental Preparation: Take a few minutes before the race to visualize your success. Picture yourself crossing the finish line strong and confident. Positive visualization can help calm pre-race nerves and set the tone for a successful run.
Starting Line: Position yourself in the appropriate corral based on your expected pace. Don’t start too fast—stick to your planned pace and let the excitement of the race carry you forward.

Recovering After Half Marathon

After crossing the finish line, your body needs time to recover from the physical exertion of running 13.1 miles. Proper recovery helps you heal, regain strength, and prepare for future runs. Here’s how to take care of yourself post-race:

Cool Down: Right after finishing, it’s important to keep moving for a bit. Walk around for 10-15 minutes to gradually bring your heart rate down and prevent your muscles from tightening up.
Rehydrate: During the race, you lose a lot of fluids, so rehydration is crucial. Start with water or a sports drink to replace lost electrolytes. Continue drinking fluids throughout the day to stay hydrated.
Refuel with a Balanced Meal: Within an hour of finishing, eat a meal that includes a good mix of carbs, protein, and healthy fats. This helps replenish glycogen stores and supports muscle repair. Something like a chicken sandwich with a side of fruit, or a bowl of pasta with vegetables, works well.
Stretch and Foam Roll: Once you’ve cooled down, spend some time stretching your major muscle groups, especially your legs. Using a foam roller can help release muscle tension and prevent soreness.
Ice Bath or Epsom Salt Bath: Some runners find relief in taking an ice bath or a bath with Epsom salts to reduce inflammation and soothe tired muscles. If an ice bath isn’t appealing, an Epsom salt soak can be a more comfortable alternative.
Rest and Sleep: Your body needs time to recover, so make sure to get plenty of rest in the days following the race. Sleep is particularly important as it’s when your body repairs itself the most.
Listen to Your Body: Pay attention to how you feel in the days after the race. Some muscle soreness is normal, but if you experience sharp pain or something feels off, it might be wise to consult with a healthcare professional.
Gradual Return to Running: Don’t rush back into intense training right away. Give your body at least a few days of rest before doing any light jogging or cross-training. Gradually ease back into your regular running routine over the next week or two.

FAQs

How long should I rest after a half marathon?

After a half marathon, it’s recommended to take at least a few days of complete rest to allow your body to recover. Most runners take a week off from running, focusing on light activities like walking or swimming. Listen to your body—if you feel fatigued or sore, give yourself more time. It’s better to ease back into running gradually rather than risk injury by starting too soon.

What should I eat the night before a half marathon?

The night before a half marathon, eat a balanced meal rich in complex carbohydrates, such as pasta, rice, or sweet potatoes, with a moderate amount of protein and low in fat. This helps to top off your glycogen stores, which your body will rely on during the race. Avoid foods that are high in fiber or too spicy, as they might cause digestive issues on race day.

How many days a week should I train for a half marathon?

Most half marathon training plans recommend running three to five days a week. This includes a mix of easy runs, long runs, and speed work. On non-running days, cross-training or rest is encouraged to allow your body to recover and prevent injury. The exact number of running days will depend on your fitness level and experience.

Can I walk during a half marathon?

Yes, walking during a half marathon is completely acceptable. Many runners use a run-walk strategy, especially beginners or those who are recovering from an injury. Walking through water stations or taking short walk breaks can help you manage your energy levels and complete the race more comfortably.

What is the average time to finish a half marathon?

The average finish time for a half marathon is around 2 hours and 10 minutes to 2 hours and 30 minutes, depending on factors like age, fitness level, and experience. Experienced runners might finish in under 2 hours, while beginners might take 2.5 to 3 hours or more. Remember, your time is personal and what matters most is completing the race.

Should I run the day before a half marathon?

Running the day before a half marathon is optional and depends on how your body feels. Some runners do a short, easy jog (2-3 miles) to keep their legs loose, while others prefer to rest entirely. If you choose to run, keep the pace slow and the distance short to avoid tiring yourself out before the race.

Last Words

Running a half marathon is a big deal, no doubt about it. But it’s not just about the race itself, it’s about everything that goes into getting ready for it. You’ve got to train smart, eat right, get your gear sorted, and mentally prep yourself for the big day. Sure, there’ll be challenges along the way, like pushing through tough runs and dealing with the occasional setback, but that’s all part of the journey.

When you finally cross that finish line, it’s not just the 13.1 miles you’ve conquered. It’s the weeks of dedication, the early morning runs, and the discipline you’ve built.