Guide to Running Your First Half Marathon in Portland
So, you’ve decided to run your first half marathon in Portland. How exciting! Whether this is a life-long dream or something you’ve been inspired to do recently, there’s nothing like the feeling of accomplishment after running your first long race. You may be nervous or unsure how to proceed. Read this guide to tackle your first half marathon in Portland with ease!
Choose Your Race
Portland, OR was named the #6 best running city in the country by Runner's World. So it should not be surprising to learn just how many marathons, half-marathons, and other races are held in this state every year!
When it comes to choosing your race, there are many factors to consider. Do you want to run in an urban setting or somewhere more scenic? If it’s scenic, you can choose mountains, coast, riverfront, or even all of the above. Do you want to run for freebies, like beer or wine (this is Portland after all)? Do you want to keep it fun with a theme, musical element, or costumes? You could also choose your first half-marathon to support a cause you’re passionate about, like cancer research.
These are some great sites to find information on upcoming races in Oregon and SW Washington:
You should allow yourself at least two months to train if you’ve never run a half-marathon. But if you’re busy, giving yourself 3-4 months to train is ideal.
2. Find a Friend
If you’re new to running long distances, you may find it helpful to choose to run the race with a buddy. Science backs it up – The American Society of Training and Development found that people are 65 percent likely to meet a goal after committing to another person.
If you don’t have a friend, coworker, or family member interested in running with you, there are a number of running clubs that you can join! The Oregon Road Runners Club is a great option if you want to meet fellow runners, and join their weekly running club.
3. Start Training
If you want to have a successful half-marathon, your training regimen is extremely important. A great way is to sign up for an online training program. Some programs sync with your fitness tracker to help you evaluate your progress, and provides running plans so you can ramp up to a half-marathon distance. Browse our catalog of online programs for more assistance with your running.
In general, when training for a half-marathon, it’s important to be consistent and listen to your body. Newer runners may start with logging 10 to 15 miles per week total and gradually building to a peak week of 25 to 30 miles. More experienced runners may start at 25 or more miles per week and peak at 40 or more miles.
In terms of time spend running per week aim to run at least three times a week. On weekdays, you should run an average about 30 minutes, then work your way up to a 3-mile run on the weekend. If you gradually build to being comfortable on long runs of 10 or 11 miles, you’ll have what it takes to go 13.1 on race day.
In addition to running, your training regimen should also include cross-training. Your cross training routine could include swimming, cycling, or using the elliptical or Stairmaster.
4. Consult a Professional
Working with a professional running coach and physical therapist may be helpful for some first-time half-marathon runners. If you’re recovering from an injury, or get injured during your training, working with a physical therapist is highly recommended.
A professional physical therapist who specializes in runners can help insure you are training properly and reducing your risk of injury.
5. The Week Before Your Half-Marathon
The weekend before your race should be at reduced mileage, a practice known as tapering. This gives your muscles a chance to rebuild and restore rather than stressing them with increased mileage. Your longest mileage day a week before a marathon should be 8 to 10 miles.
The week before your race, eat a healthy balanced diet. Avoid alcohol and high-caffeine energy drinks in the two days before your race, to help prevent dehydration.
Clear your schedule the week before the race to give yourself the best chance of getting several nights of good sleep. Sleep is when the body rebuilds and restores muscles.
Make sure you thoroughly read any instructions for the race, including parking, where to pick up your bib, how to get to the race location, and other details. These should be provided by the organization in charge of your half-marathon.
6. Day of the Race
Race day is here! All your training has paid off and it’s time to hit the road. Remember to have fun, listen to your body, and take rests when you need.
Be sure to wake up a few hours before the race so you have time to prepare. Two hours before the marathon, drink 16 ounces of water to ensure your body is hydrated.
7. Post-Race: Recover and Celebrate
You did it! You completed your first half-marathon in Portland!
You will likely be sore, tired, and emotionally drained. Be sure to continue hydrating immediately after your race. Don’t do any intense stretching or foam rolling, as your muscles have been overworked. Instead, stick with walking.
Be sure to take some time to celebrate as well. Planning to eat a favorite high-carb meal that night can be a great way to reward yourself for all your hard work.
8. Get Ready for Your Second Half-Marathon
Ready to tackle another one? Be sure to give your body a break the week after your first half-marathon. You can get back to running a day or two after the race. But consider doing a "reverse taper" where you gradually build your runs back up by doing the last two weeks of your marathon training schedule in reverse.
Then, start back at the top of these instructions to get ready for the next one!
Need more help? Contact us for running analysis and training programs to help you run a great first marathon.