Training for a half marathon is no easy feat, whether you're lacing up for your first race or chasing a new personal best. At Next Level Physio, we've seen it all—runners making the same mistakes that can derail their progress and leave them feeling defeated. The good news? These setbacks are easily avoidable with the right approach. Let’s dive into the most common half marathon mistakes and how to fix them before they cost you your race day goals.
1. Too Much Too Soon
One of the biggest mistakes runners make is starting too fast—both in their mileage and in their pace—which leads to burnout, fatigue, and overall slower times.
Fix It: Start conservatively by gradually increasing your mileage and easing into your pace. The first few miles should feel almost too easy. Use tools like pace calculators or wearable tech to stay within your target zones and monitor overall mileage to prevent overtraining. While it's important to practice race pace during your training, most of your runs should be at a slower, more comfortable pace to build endurance and prevent overtraining.
2. Neglecting Strength Training
Many runners skip strength training, fearing it will make them bulky or slow…However, when you’re taking 160-180 steps (AKA impacts) per minute, weak muscles and poor movement patterns will increase injury risk and limit performance.
Fix It: Incorporate strength training 2-3 times per week, focusing on key areas like your glutes, core, and hips. While running is primarily a sagittal plane (front-to-back) movement, it’s important to train in all directions. This approach will improve overall stability, enhance mobility, and reduce the risk of injury by addressing muscle imbalances and strengthening key muscles, especially when fatigue sets in.
3. Overlooking Nutrition and Hydration
Neglecting proper nutrition and hydration can leave you feeling sluggish mid-run and struggling to recover afterward. Many runners overlook their fueling strategy, especially for long runs and race day, but food is not just about calories—it’s about providing the fuel your body needs to perform at its best.
Fix It: Focus on carbohydrates for energy during the run, with protein and healthy fats to aid in recovery afterward. Test out different fueling options—gels, chews, or drinks—during your long runs to find what works best for you to avoid the dreaded wall. As a general hydration guideline, aim to drink about 4-8 ounces of water every 20 minutes during your runs, and replenish with 16-24 ounces of water for every pound lost post-run.
4. Skipping Recovery and Cross-Training
Focusing solely on running without proper recovery leads to overtraining, fatigue, and injury. Cross-training and recovery are ESSENTIAL for long-term success.
Fix It: Schedule regular recovery days and incorporate cross-training activities like swimming, cycling, or yoga. These help improve endurance without straining your joints. Remember, training adaptations only occur with ample stimulus AND ample recovery. Ensure quality sleep and use recovery tools like foam rolling to release tension and speed up recovery.
5. Ignoring Pain or Injury
Pushing through pain is a common mistake, but it almost always makes the issue worse. Pain is protective so ignoring persistent aches or tightness is a sure way to sideline your training.
Fix It: Pay attention to your body. Pain signals an underlying issue that requires attention. At Next Level Physio, we specialize in identifying and addressing the root causes of running-related injuries. Our assessments and tailored running treatments help you return to running stronger and more efficiently.
Take Your Training to the Next Level
Training for a half marathon doesn’t have to be filled with guesswork. By tackling these common mistakes, you can run smarter, avoid injury, and hit your goals with confidence. At Next Level Physio, we’re here to guide you with advanced assessments, injury prevention strategies, and personalized treatment plans. From strength training to our Athlete ReGen recovery program, we have everything you need to keep you running strong and injury-free.Ready to fix those half marathon mistakes and elevate your training? Contact Next Level Physio today and let’s take your running to the next level!