Your first half marathon: Race day guide for beginners

It’s half marathon season! If this is your first time tackling 13.1 miles, nerves are completely normal. The good news is that your hard work is already done. Race day is about staying calm, pacing yourself properly, and giving your body the best chance to perform well.

Here’s a simple guide to help you enjoy your first half marathon and cross the finish line feeling strong.

Don’t change anything last minute

One of the biggest mistakes first-time runners make is trying something new on race day. Stick with the kit, breakfast, trainers, and fuelling strategy you’ve already used in training.

That means:

• Wear trainers you know are comfortable
• Avoid brand-new running gear
• Eat familiar foods
• Don’t suddenly overload on energy gels or caffeine

Consistency helps reduce stress on your body and avoids unwanted surprises mid-race.

Eat a simple breakfast

Aim to eat around two to three hours before the start. Keep it carbohydrate-focused and easy to digest.

Good options include:

• Porridge with banana
• Toast with jam or honey
• A bagel with peanut butter
• A banana and yoghurt

Drink water steadily in the morning, but avoid overdoing it. You want to feel hydrated, not bloated.

Start slower than you think

Adrenaline makes almost everyone go out too fast. In a big event like Manchester, the atmosphere can pull you into a pace that feels easy for the first few miles, but catches up with you later.

A smarter approach is to run the first 3 to 4 miles slightly slower than your target pace. If you still feel good after mile 10, you can gradually pick things up.

For first-time half marathon runners, pacing properly is usually the difference between enjoying the race and struggling through the final few miles.

Fuel before you feel empty

If your race will take longer than 90 minutes, taking on carbohydrates during the run can help maintain energy levels.

Most runners use:

• Energy gels
• Chews
• Sports drinks

Aim to fuel little and often rather than waiting until you feel exhausted. Practising this in training is important because everyone’s stomach reacts differently.

Respect recovery afterwards

Crossing the finish line is only part of the process. Recovery matters too.

After the race:

• Walk for 5 to 10 minutes instead of stopping immediately
• Rehydrate gradually
• Eat a meal with carbs and protein within a couple of hours
• Prioritise sleep over extra activity

Compression wear can also help some runners feel fresher post-race by supporting circulation and reducing that heavy-leg feeling after long efforts. Calf sleeves or compression socks are particularly popular after half marathons where muscle fatigue tends to build in the lower legs.

Enjoy the experience

Your first half marathon is something you’ll remember for a long time. Don’t get too caught up in times, watches, or pace alerts. Soak up the atmosphere, trust your training, and focus on running your own race.

The goal isn’t perfection. The goal is getting to that finish line feeling proud of what you’ve achieved.