Half marathon - distance and time. How do you prepare for this race?
Even though it is only “half” of the traditional distance, for many people taking part in this type of race is a real challenge, and crossing the finish line means pain, effort, but above all... exceptional satisfaction.
Some approach it purely recreationally - treating it as a challenge they want to take on. Others want to compete, measuring themselves not only against their own limits, but especially against others. For yet another group, it is simply a way to have great fun.
That is exactly what it is. Find out what it is and how long it takes. Discover the most popular events and learn how to prepare for a half marathon.
What is a half marathon?
Before we explain this topic, let us point out that you can find all the information about the flagship race from which this event takes its name in this article about the marathon. As you have probably guessed, a half marathon is simply half of the most iconic race run over a distance of exactly 42,195 metres (around 42 km).
How many kilometres is a half marathon?
As you can easily calculate, the so-called half of the marathon distance is exactly 50% of the classic distance (42,195 metres), which means 21,097.5 metres (around 21 km).
Half marathons in Poland and around the world. Which ones are worth taking part in?
In Poland, the most popular half marathons include those organised in Gdańsk, Poznań, Warsaw and Silesia. When it comes to running events with a global reach, we can certainly mention half marathons in Canada, New Zealand, Nepal, the United Kingdom, France and China.
Naturally, championship-level events are also held in this discipline (World and European Championships), as well as traditional commercial races. Many countries also have their own national championships. In Poland, these are organised by the PZLA.
Who can take part in a half marathon?
There are 3 things that matter in a half marathon:
- Your health - make sure your body is ready for it and that taking part in such a race will be safe for you.
- Your fitness level - do not bite off more than you can chew. Before you start thinking about covering 21 km, begin with shorter distances.
- Mental strength - for more advanced runners, a half marathon means at least 2 hours of continuous effort. For less trained participants, it may mean 3, or perhaps even 4 hours. In this kind of sport, it is not only a fit body that matters, but also a strong mindset.
Naturally, if you are a complete amateur, do not expect to compete with the best. This approach may bring you a lot of unnecessary stress and, in the end, lead to considerable disappointment.
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What pace and time in a half marathon can be considered good?
While in the case of a marathon, times of around 4 hours for men and 4.5 hours for women can be considered satisfactory, in a half marathon these results can quite successfully be divided in half - meaning 2 hours for men and around 2.5 hours for women.
Returning to the question asked in the heading, a pace that can be considered quite good in a half marathon should be around 5:00–6:00 minutes per kilometre.
Of course, professional runners cover this distance much faster, which is why the average pace very often drops below 2:50 minutes for each kilometre completed.
And speaking of them...
Half marathon record holders - in Poland and around the world
Just as with the full marathon, the list of top times in the “half” is dominated by African runners.
First place among men (with a time of 57:31) belongs to Jacob Kiplimo, a runner from Uganda, who achieved this result in 2021 during an event in Lisbon.
In the women’s category, first place (with a time of 1:02:52) belongs to Letesenbet Gidey of Ethiopia, who also achieved this result in 2021, during an event held in Valencia.
Poland’s record holders in the half marathon are Krystian Zalewski (time: 1:01:32 from 2020) and Karolina Jarzyńska (time: 1:09:18 from 2021).
As you can see, since the best cover this distance in about an hour, a 2-hour half marathon is entirely achievable. You just need to maintain a pace of around 5:30–5:40 minutes per kilometre.
Half marathon plan, or how to prepare
Preparing for half of the royal distance is certainly a topic for a separate and quite extensive guide. That is why here we will focus only on the most important aspects.
Training for a half marathon should begin well in advance, while also defining both your predispositions and the time you want to achieve.
Training sessions should consist in particular of long runs (from several to several dozen kilometres), supplemented with short and intense speed runs. Apart from the training itself, diet and recovery also play an extremely important role in preparing for a half marathon.
Half marathon without preparation - does it make sense?
Although it is not as demanding as a full marathon, it is worth remembering that the half marathon is still one of the more difficult challenges for any runner.
Taking into account health aspects and possible consequences for the body (injuries, strains, etc.), taking part in a half marathon should be preceded by proper training. For your own safety, running it with no preparation at all is not recommended.
Nutrition basics for a half marathon (before, during and after the race)
Taking on a distance of more than 21 kilometres also means a significant energy expenditure for your body. To prepare for this, a few hours before the start choose a proper, nourishing and at the same time easily digestible meal. Around 40–60 minutes before entering the start zone, choose only small snacks, and later on - liquids only.
If you consider it necessary, you can replenish energy during the race with easily absorbed foods (practical energy gels work very well). Of course, remember to stay hydrated as well. You can take fluids with you (for example in a small bottle or a backpack equipped with a hydration bladder) or rely on water and other drinks offered directly along the route.
What shoes for a half marathon?
The main arena for 21 km races is hard surfaces (usually asphalt). That is why the best choice will be shoes with high cushioning (with a characteristically thick sole). Apart from this factor, also pay attention to 2 other aspects, namely:
- Running shoe size - try to choose shoes that are 1 or at least half a size bigger than what you wear every day. Why? Such intense effort may simply make your feet swell and require more space.
- Shoe weight - if you belong to the so-called pros, this factor can help you shave off even a few valuable seconds - on every kilometre. Of course, the lighter the shoes, the better!
Running clothes for a half marathon - what should you choose?
When it comes to running clothing, it is worth focusing on comfort and safety. In this area, leggings and slightly loose T-shirts work perfectly. On the one hand, such a set will provide proper ventilation and wick away excess moisture. On the other hand, it will not restrict your movement, so you can take every step with complete freedom.
If you are looking for sportswear that will work well for your half marathon debut or another event you are taking part in, visit the SMMASH store.
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