How to Train to Walk a First Half-Marathon

Whether or not Runner Rob likes it, the marathon world has changed forever, allowing walkers to become an integral part of the race. An exercise in self-determination, half-marathon walkers often focus on the journey of the marathon rather than ranking high enough to qualify for the Boston Marathon. Keep in mind, however, that to walk means longer training and racing times. Endurance becomes more important than ever before, and one must train diligently.

Instructions

    • 1

      Find a race. When picking a half-marathon, pay special attention to whether it is walker-friendly. More importantly, determine when or if there is a cut-off time. This time will become essential when setting a goal finish time. In many cases, a race must re-open the streets to the city by a certain time, and a shuttle bus will swing by and pick up walkers who don't make, for example, mile 10.5 within 3 hours. Also take into account walking to and from event shuttles, as parking is usually off-site.

    • 2

      Train. If you are starting from no exercise routine whatsoever, start by aiming for 20 minutes of walking daily, working up to training. While training schedules vary in abound in books and online, a good rule of thumb is training 3 to 4 miles on alternating days and cross-training (an activity besides walking) on in-between days. Pick one "long day," starting at 4 miles and working up to 10 miles. Taper back town to 4 miles by two weeks before the half-marathon. Take one day off weekly.

    • 3

      Fuel and hydrate. A good rule of thumb is to stay properly hydrated and fed any day you plan on training. Gummy bears and oranges are touted as a good fuel source, something to consume an hour into walking to give your body a boost. Drink water and sports drinks rich in electrolytes. Load up carbohydrate-rich foods such as pasta and bagels pre-race and pre-training for energy. After training and the half-marathon, eat healthy proteins to help rebuild muscle.

    • 4

      Think positive. Whether you think you can or can't, you're right. What happens in your head is a strong component in a successful half-marathon. Training will teach you how to toughen up and talk yourself through long distances. Don't talk yourself out of skipping your training sessions, and under no circumstances talk yourself out of backing out of the walk. Do not let other runners and joggers get you down if they think you don't belong; everyone starts somewhere.

    • 5

      Take proper care. Proper footwear is essential. Saving fifty bucks on a shoe can mean hundreds of dollars in health care if the wrong shoe is selected. Visit a racing store for a foot analysis and proper shoe recommendations. When walking, do not ignore those nagging little signs that tell you something is wrong. Persistent foot pain can actually be bone fractures, tendinitis or inflamed ligaments. See a doctor for an exam if pain does not subside, and halt training immediately.