How to Finish a Half Marathon Without Training For It

Chances are, if you aren’t a regular reader of this blog, then you found this post because you Googled something along the lines of how to run a race without training. I know, I’ve been there and have googled it myself.

Obviously, I can’t recommend that anyone run any kind of race without properly training for it. But realistically, I know it happens. You sign up for a race, thinking you have plenty of time to train and then life gets in the way. You get injured, get sick, get busy, or you just procrastinate. But damn it, you paid for that race entry fee so you’re determined to run, right?

I have completed eight half marathons in my life so far, and two of them were done without training for them. I had completely opposite experiences with those two races based on the amount of running knowledge that I had and my overall fitness level at the time.

I am writing this post to shorten your learning curve and to give you the knowledge you need to get through whatever race you are going to attempt, whether it’s a half marathon or a shorter race. Even if you are not running a race but simply want to start running, this information will put you on the right track.

First of all, are you sure you should be doing this?

  • Please make sure you don’t have any heart or lung related medical conditions. Check with your doctor to make sure you are healthy enough to exercise.
  • Can you run a mile? Can you at least walk a mile easily, meaning at a steady pace, finishing in 18 minutes or less, not huffing and puffing, and feeling good at the end? If you can’t, then attempting a race is not for you at this time.

Perhaps you have little to no experience running or are in poor shape… I’ve done that.
I ran my first half marathon in 2003 at age 25. In fact, it was the first road race I ever ran in. (I highly recommend starting with a 5K.) At that point in my life, I did not run, I did not exercise, and I did not eat healthy. I appeared fit because I’m a small person but in actuality, I was in terrible physical and cardiovascular shape. I did not train for this race and I didn’t know anything about running. I wore the wrong shoes, the wrong clothes, and I knew nothing about hydration, fuel, pacing, or breathing. Needless to say, the race was complete misery, I lost four toenails afterwards, and vowed never to run again. Had I known then what I know now, I would have had a better experience.

Or perhaps you are an experienced runner or are in decent shape… I’ve done that too.
The other half marathon that I ran without training was actually my 8th one, done at age 38. I had taken two whole years off of all running and exercise due to continuous illness and health issues so I was not in running shape. I signed up for a half marathon with 3 months to train but I quickly got injured and had to stop. The farthest I ran in training for this half marathon was only 2.5 miles. However, this time I had a lot of knowledge about running, my overall health and fitness level was better than that first time, and I knew exactly what to expect. This race went much better than I thought it would and was an amazing experience.

So, is it possible to run a half marathon without training? Yes! Will it be enjoyable? I can’t guarantee that but you will feel an exhilarating sense of accomplishment when you cross the finish line even if it’s not.

How to finish a half marathon without training for it:

1. Most importantly, set your mind on “finishing” not on “running”. If you have not trained properly, you should not expect to run the entire race. News flash: You are not going to win! You will earn the same medal and bragging rights when you cross that finish line regardless of how long it takes you. So don’t bother pushing yourself beyond your limitations this time. Take it slow and easy, enjoy the scenery, and just focus on getting to that finish line without injuring yourself.

2. Do a run/walk pattern. Breaking up the miles into a pattern helps them pass more quickly and helps with your endurance. You can do any sort of pattern that works for you. For example, I did a pattern of running .4 miles and then walking .2 miles because it felt good and was easy to keep track of on my GPS watch. You could also choose to do a pattern based on time rather than distance, which you could do with a regular watch or phone timer. You could even walk the entire race, and believe it or not, you would not be the only one doing that. Just remember, you have to at least run a little bit to be able to tell people that you ran a half marathon. Most races will give you a 4 hour time limit which gives you 18 minutes to finish each mile… that’s plenty of time!

3. Pay attention to your breathing. This is vital to your running success as it helps with your pacing and endurance. Focus on breathing with your steps. The most ideal breathing ratio for running is: inhale for 3 steps and exhale for 2 steps OR inhale for 2 steps and exhale for 3 steps, whichever feels better for you. A ratio of inhale for 2 steps and exhale for 2 steps is also fine but if you start breathing at a 2:1 ratio or 1:1 ratio, then you are going too fast… unless that finish line is in sight. Slow down or walk until your breathing feels comfortable.

4. Watch your Pace. Your pace is the speed which you run, spoken of as minutes per mile. You will need to run and/or walk at a pace that you can sustain for 2 to 4 hours. The biggest mistake rookie racers make is starting the race running way too fast, which is very easy to do because you are excited and will be tempted to keep up with the people around you. You will only succeed in wasting energy and burning out quickly, which will make the rest of the race all the more difficult. Ignore everyone else, let them pass you, and focus on doing your own thing. Rely on your breathing to let you know if you are running at a good pace.

5. Wear the right shoes. Buy a pair of shoes that are specifically made for running. It is very important that you buy your shoes 1/2 to 2 sizes larger than what you normally wear, depending on the make of the shoe. You need a thumb’s width space between your longest toe and the tip of your shoe. Your toenails will thank you. Your shoes should have a roomy toe box and a snug heel. They should also offer sufficient support and cushioning, and not rub or put pressure in any one spot. Different brands of shoes fit differently and can feel sized differently so try many on and go with what feels best. Once I found a brand of shoes that worked for me, I stopped losing toenails after races.

6. Wear the right clothing. Fitness clothing, including socks and underwear, is specifically made for exercise and running. It is lightweight, moisture wicking, and dries quickly; whereas everyday cotton clothing gets heavier when wet, takes longer to dry, and doesn’t move with you the same way. Make sure your clothing and undergarments won’t chafe you from rubbing and make sure everything stays in place while you run to avoid having to constantly adjust. If your thighs rub together when you run, consider wearing compression or fitted pants or shorts to keep material between them or use an anti-chaffing product like Body Glide. It’s also important to consider the temperature and the fact that you will warm up once you start running. It’s better to be a bit chilly at the start of the race than too hot partway through, having to carry the layers you take off for the remainder of the race. If needed, a better option is to wear a layer that can be discarded once you warm up. Many races will have people collect discarded clothing along the course and donate it or give it to thrift stores.

7. Keep gear to a minimum. You don’t need much to run a race with much which is good because even light things get heavy after carrying them for a couple of hours. I recommend a hat to keep sweat, hair, sun, and rain off of your face, a GPS watch is very helpful but optional, energy gels are a must, and an audio source with ear buds is great to have because listening to something while you run, such as music, podcasts, or audio books, will help the time go by more quickly. Whatever audio source you choose, make sure it will clip to your clothes, fit in a pocket, or stow in an arm band. Other things, such as your gels and car key, can go in a pocket, sports bra, or a running belt. The goal is to keep yourself feeling light and free.

8. Hydration and fuel. Do you need to carry a water bottle or wear a hydration belt or a hydration backpack? NO, unless you get excessively thirsty while running or you are running in very hot weather. Those things are simply extra weight to carry and are unnecessary because there will be regular water stations throughout the race and since you won’t be setting a personal time record this time, you can afford to slow down or stop at the stations to hydrate. Along with hydration, your body will need fuel. You should carry 2 to 4 energy gels with you and take one every 45 to 60 minutes, ideally right before you hit a water station so you can wash it down. There is a great variety of energy gels available – test them beforehand to find one you like. If you can’t take the texture of gel, there are plenty of gummy energy chews out there as well.

TIP: To drink while moving without spilling, squeeze the top of the cup together and suck the water through the narrow opening.

9. The day before the race – Visit the expo, pick up your race packet, attach your race number to your shirt and timing chip (if available) to your shoe, lay out everything you’ll wear and take to the race, cut your toenails as short as you can, charge any devices you will be using during the race, and figure out how to get to the starting line and where you’ll go when the race is over. Hydrate well all day, aiming for clear urine, and eat normal food. Do not eat heavy, high fat foods or foods that you’re not used to eating. You do not want your intestines dealing with all of that while you’re running if you know what I mean.

10. The morning of the race – Wake up extra early, drink water (and coffee if you normally drink it), eat something light and easy to digest (an energy bar, a bagel or toast with peanut butter, or oatmeal for example), and go to the bathroom (hopefully getting a #2 out of the way). Get to the race starting line early so you can find your corral and can use the bathroom again if needed. Warm up, stretch, and get a pre-race photo!

11. During the race – Stay mindful of your pace and breathing… remember, slow and steady! If you get a side cramp, breathe in a 2:2 pattern, exhaling on the foot opposite the side of the cramp. If you get a leg or hip cramp, stop and stretch it out as often as needed. Stay hydrated by getting drinks at the water stations and keep your body fueled up by taking an energy gel every 45 to 60 minutes. There will most likely be portable toilets at a few spots along the race course in case you need one, and there will also likely be a few medical tents along the course as well in case you need help with something. Keep an eye out for race photographers along the course, and smile as you cross that finish line even if you hurt all over!

12. After the race – Get your finisher’s medal and grab whatever snacks and drinks are available, get a post race photo, and then go find a quiet spot to rest, stretch, eat, and drink. You burned over 1,000 calories so go eat a great lunch somewhere… with dessert. If you can, treat yourself to a massage later that day because it will greatly help with muscle recovery. Finally, take it easy for a week or two and bask in the glory of your accomplishment. And if you happen to lose any toenails, don’t worry… they grow back.

You may be a little crazy for running a race without training for it, but if you’re determined and prepared, you can get through it and you’ll feel like a badass! You just may not be able to walk normally for a week or two afterwards. Do yourself a favor and make sure you train properly next time!

*******
Never underestimate someone who runs 13.1 miles for fun.

Disclaimer: I am not a trained fitness or medical professional. The information contained here is for information purposes only. The information is not a substitute for professional medical care or advice.

45 comments

  1. Thank you so much for this article!! I’ve got my very first half marathon on 12th June, with very little running experience!
    I’ve been training a few days a week at the gym but I was really worried about running aspect but now my goal is just to finish and have fun!!
    It’s good to know I’m not alone and others have experienced this too!! Xx

  2. Hi there I’ve run all my life but of late just a couple times a week now. I’m fairly fit for age 51 running regularly doing 10k stuff. I’ve just trained and completed a two hour karate 🥋 Dan grading. It’s obviously not like a half marathon that I’ve said I’ll do to help a friend this week end. I’m now starting to think 🤔 what am I doing tbh. I’ve not trained at all for this but do run couple of times a week generally and train three times a week for karate 🥋 with home workouts too. Am I doing the right thing lol

  3. I have a half in 1 week and carrying a few injuries so need to take it easy – also resulted in only having 3 weeks to train. I can run about 9-10km then it gets difficult so will need to walk/run. Hope one day to do it under 2.5 hours, with some training under my belt. For now I’m aiming to be a finisher, good tips thanks!

  4. Anyone running the New York United Half Marathon this Sunday 03/15/20? If anyone is reading this, you’re not alone! I haven’t ran since last month and we are 6 days away. I will try to run today for only about 2 miles and see it from there. I am so nervous but when I read this, its making me push to do it. I was so close to having someone else run the half instead of me.

  5. I have been training for a half marathon for some months now but recently whilst out training i damaged my heel and stopped putting in the miles , leaving me deflated and feeling worried that i wont finish my upcoming race.
    Reading your blog has given me comfort and hope that its posible to do it and not to beat myself up for not achieving a P.B.
    I am now feeling confident that i will finish if i stick to a sensible plan. Made me smile reading all your tips and the way you wrote the piece as its so true and sometimes you can get caught up in all the training hype. Thankyou…..i will race this wkend with a smile and take time to enjoy every moment!

  6. This is super helpful for me-thank you for this post. I am not a runner but have been running a mile or two before my workouts for a year or so now, averaging 5-7 miles a week or so. A month ago I signed up for my first half marathon on April 5th but a shin splint that I continued to run on has finally got me down. I don’t know how long I’ll need to take off, but regardless, I now have the confidence to show up on race day and do what I can with what I have.

  7. I’m going to be doing a half I’m way under-trained for in three weeks and I’ll be doing something very similar. I’ve had a lot of overall training and run several halfs but I’ll be very lucky to finish in 4 hours this time. One thing I’ve read is that getting in a pool about 10 hours later and doing some lazy laps will help recovery. I’m going to try that this time. Also, get fuel in immediately. Chocolate milk or Hammer Recoverite are the ones I go to, and then get a proper meal just as soon as possible so you can start rebuilding the muscles right away.

  8. On Mother’s Day 2015 fell and fractured my skull three ribs, my pelvis & sacrum and tailbone. In April of 2016 ran the Star Wars Half Marathon ( The Dark Side) inaugural run. Did so in 3 hours and 24 minutes & 26 seconds. Not fast but comfortable. Did walk some. Stayed ahead of the “Balloon” lady! I was 70 y/o. So I was exceptionally proud!

  9. Thanks for the article. I ran my first half marathon yesterday. I didn’t train for it. I was not sure if i will be able to complete it or not. I read this article a week before the race day. It gave me confidence that if I will not run at least I will walk and complete the marathon. That confidence was the key.

    I reached the venue an hour before. Did my warm ups and was ready to walk the entire half marathon. But when the race started I ran for the first 6 kms (3.7 miles approx) at comfortable pace. Half the work was done when i got the good start. From there i just followed my body signals. sometimes i jogged sometimes i walked. But i did ran fast my last 500 metes 🙂 . i completed it in 02:46:29. It was a great feeling.

    The key points to keep in mind according to me(I might be wrong as I am no expert)
    1. Start strong.
    2. Don’t follow others. Follow your body signals.
    3. Keep hydrating yourself.

    Thanks again for the article. It gave me confidence. One thing is for sure that i will be participating in many more half marathons and hopefully i will train for them in advance.

  10. Thank you for sharing your running experiences. I had given up on trying to run a half marathon recently until I came across your blog. I signed up for the half marathon about six months ago and after 2 injuries and other life challenges I found myself a week out and my longest run had been 3 miles in the last month. I ran/walked the half using your run .4 mile then walk .2 mile rotation and finished the Rock and Roll Las Vegas with a time I was quite surprised with. It wasn’t easy by any means but certainly possible and I might add I’m a 56 year old male.
    Happy running!
    Will

    1. Way to go!! Thank you SO much for letting me know this post helped you get across that finish line! Congratulations on completing the half marathon! I ran the RnR Las Vegas back in 2010, it was one of my favorites! You rock!

      1. You have just given me much encouragement… as I am signed up for the Disney half marathon next weekend, and between life and work, have not trained not one day! My husband and I live in Vegas but have never done the half or full here, but we’ve both completed 7 marathons and 6 half, most were Disney! I am also about 10-12 lbs heavier from my last half marathon 3 years ago so that makes it even harder! I will heed your advice and will do exactly what you recommended! Thanks for the recommendations!!

        1. Me too!! Little training and extra weight too! I’ll be at the same race. Pick me up if you see me on the ground! Good luck!

      2. I’ve winged a full marathon once I didn’t stop once finished with a pace of 9 minutes. Insanity. But it’s true everything you wrote! I’m about to wing a half marathon next week. I guess I just let life get in the way too much or maybe I just like to challenge myself 🤷‍♀️

  11. I used your blog for inspiration when running Savannah R&R last weekend after my training was derailed. I did run 4m/walk 2m pattern from the start and finished in 2:36… WAAAYYY off my PR, but I wasn’t running for time so that was no biggie. I haven’t ever done the run/walk pattern before (except when I ran too hard and HAD to walk) so I wasn’t sure how it would go. I wouldn’t say it was easy… I’m still hurting on Wednesday from the Saturday run… but focusing on finishing and sticking w/ the run/walk pattern were key for me getting to the finish line. Thanks!

    1. Way to go!! Thank you SO much for letting me know the information in this post helped! Congratulations on completing the Savannah RnR half marathon! I enjoyed running that one myself in 2017. Finishing a race is a big accomplishment regardless of time! You rock!

  12. I’m so glad I came across this post! I am running the Rock n Roll Half Marathon on November 17th and a few weeks ago, I was up to 8 miles with running 1 minute and walking 1 minute but have had company for three weeks and haven’t run once! 😬 I was getting so discouraged but this article gave me hope!

    1. If you saw somebody just walking and took 4 hours to finish, that’s me! No training, AT ALL. And I am gonna do the mixer also. Hahaha!!
      Good luck to us on the 17th!

  13. Thank you for this article!!! It is exactly what I needed to hear this morning! I’m running a 9miler in 1 week and had 6 weeks to train, but I did not set a schedule and with school my 2 toddlers I just let the weeks pass. I am an inexperienced runner, but signed up and now I have to finish this. I woke up thinking I can’t do this, but know I know I can. Thank you! I am signing up for a half in 3 months and will train. Then my goal is to tackle Fourmidable 2021.

  14. I just randomly stumbled in this article. I have my first 1/2 in 6 months and have a whole trading plan laid out but I’m still scared!
    This says I can do it!! Thanks!

  15. Thanks so much for this article. I’m running a 1/2 on Sunday and have only run a few 6 milers. This article gives me hope. Thanks again!
    Stacey

  16. I’ve lost track of how many half marathons I’ve run – and “not proud” – have not trained for any. I’ll be running one tomorrow so I appreciate your very practical and success-driven advise to go for it sans the training. You ROCK.

  17. Oh my oh my! Thank you so much for this article, I’m feeling much more positive now! I’m running my first Bournemouth Half marathon in the morning, but I haven’t trained for it at all. As you said: I registered for it months ago hoping to get started on training, but was just procrastinating all the time and here I am. I did however run 5k and 10k before, so I do have some basic knowledge of it all. Fingers crossed everything goes well for me tomorrow. Thanks again!

  18. Thank you Angela for your detailed advice! I am running the Cardiff half marathon in 9 days and haven’t trained much …. Your tips have been a God send and I don’t feel so daunted by the task ahead!! Thanks again for sharing your experience and insider knowledge !

    1. So pleased I found this article.. I have Cardiff half in 7 days and nursing an injury which has seriously restricted my training. My aim is to finish I want that medal 😄

    2. I’m also doing Cardiff this Sunday it’s my 3rd time but this time I’ve not had any motivation to train and have only been running 5ks,,, I’m dreading Sunday but am taking your advice and just concentrating on the finish line and I am definitely not going to push for a time,,, good luck to u for Sunday Mel – and thank u Angela for your advice xx

  19. Hi and thank you for the article, it’s great to see I’m not alone in not training for a half marathon.

    Just over an hour ago I registered to do a half marathon walk for cancer research in 4 days. I’ve done nothing to prep and walked about 1 mile in 20 minutes in front of the television with Leslie Sansone on YouTube about 5 weeks ago.

    So this will be interested , as you stated my focus will be on fun and finishing

    So pray for me all and I’ll tune in shortly with updates

    Best
    Nik

  20. Loved this advice, in my head I know I can do it. Your article has really spurred me on. In 8 days I take on the Great North Run with hardy any training, I’ve done plenty of dog and a bit of hill training. Heard the atmosphere is going to be amazing and I think that and the money I’m raising for charity will get me through it. Thanks for all the tips.

    1. Me and my partner are running the Great North Run on Sunday. Aaaaah.

      We train at the gym 5/6 days per week (non-running) but have only been doing one long run per week for the last few months, then lost motivation for 3 weeks and I’ve been panicking like hell. We’re doing one more long run tonight before the big day.

      Thanks so much for writing this, it’s definitely calmed me down a bit.

  21. I do quite a bit of hiking but seldom run and haven’t ran for a number of years. So I was unable to go for a hike due to weather in the area and figured I would go for a run. I knew I could run 3/4 miles but wanted to see how far i could go. The further I ran the more I increased the distance. I ended up running 13.1 mile without walking but the last 3 miles were really tough but I don’t like to quit. At 13.1 miles I was done and now have a new hobby “RUNNING”. I am already looking for some Hoka running shoes because running will help my hiking and it is fun. And yes never underestimate someone who just decides to run 13.1 miles out of the blue. It better than sitting on the couch eating gummy bears.

  22. I’m so relieved to read this! I am running my 9th half tomorrow, but had to take a month off. I trained up to 16 miles for a marathon and postponed it when the injury occurred but I could not cancel the half… so I’m going to run it tomorrow hoping for the best! I did 3- 4mile runs this week and it felt okay so hopefully I can hang for 13 🙂

  23. Ok, so I’m running my first 1/2 marathon this coming Saturday (5/12) without training. Yes, I have procrastinated and am ashamed for it…so Im willing to pay the price. Your article was very helpful. I’ll come back to your blog on Sunday and let you know I did.

  24. I ran my half marathon and my prep just doing a bit of circuit training. Pacing is key, at the beginning of mile 9 and 10, it gets challenging. First 9 miles, I averaged 10:20 or so per mile. Last 4 miles, it went down to 12:10/mile. I walked a total of about .5 miles in my firs half marathon. I saw people who are beginners walk up hills (mine had a lot of hills). You will still finish in the 3 hour limit if your averaging 4.4 mph running and walking.

  25. I’m about to attempt a half marathon this weekend, for which I was training until two weeks ago when a sore hip required some resting. I’ve since lost a whole bunch of fitness and was feeling pretty low about the whole thing, until I came across your blog. Thank you so much for this post! It’s really made me hopeful and excited for this weekend again.

  26. Nice Tips – Encouraging for Participants.
    Will Follow.
    I have got 9 days for Upcoming BSF Marathon 2017 at New Delhi.
    Request – if you can help me with some more advanced tips for food during this period and some running schedule

    With Regards

    Vinay Gupta

    1. True…ish – we had run the Seattle half a year before that and by the time of the Hapalua, I was able to run 5 miles pushing a stroller. So while I didn’t train properly for the Hapalua, I also wasn’t starting completely starting from scratch like I was for the other two. The Hapalua was by far my most favorite of all the halfs I’ve run! <3

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