Running News Daily

Training for your first half marathon? Congratulations! The half marathon race distance is a big goal for a lot of runners—it’s far enough to challenge your body and mind, without taking you quite as far as the full marathon distance.

If it’s your first half marathon it might seem like an intimidating ambition, but our half marathon training tips for beginners will get you ready for the race line in no time.

After all, you’ll need some structure to your training, you’ll probably want to venture into the world of sports nutrition and fueling, and the weeks ahead might include some of the longest runs you’ve done so far. Fortunately, we can help but those fears to rest. With the following half marathon training tips, we’ll walk you through three ways to train smarter, not harder.

Follow along and we’ll show you how to train for a half marathon (the right way)!

Top 3 Half Marathon Training Tips for Beginners.

Tip #1: Include a “Pre-Training” Phase

First off, don’t rush the process when you’re preparing to run a half marathon—it’s all about that base. Jumping straight into a training plan isn’t recommend due to the demands of the weeks ahead. The best way to train for a half marathon is take it slow.

Learn how to prepare for a half marathon—from start to finish (which is what you’re already doing by reading this).

Taking four weeks or so before the start of your “official” training cycle can help ease in. Use this time to make sure you’ve got the appropriate level of fitness and endurance for your 12-16 week training cycle. This can be especially helpful for new runners to build confidence before tackling the training needed for your big race.

Build-Up Half Marathon Tips 

Here are some things to consider in your build-up:

 

Commit to 3-4 weekly training runs. Just 3-5 miles per run will do the trick to build you up to 9-20 miles per week. Newbies, stay on that lower end. Experienced runners, you can aim for the higher end of the weekly mileage.

Think about what habits you need to build into your training cycle. Getting to bed at a reasonable hour, having post-run fuel prepped and ready to go, and carving out time for daily mobility are all great starting points. 

Use the small aches and pains that come up along the way as the warning signs they are. Typically it means that your run form could use some improvement, whether that’s trying to improve your hip posture or open up your arm swing. Or it could mean that you need to put a little more effort into your recovery practices.

Now is the time to make mobility a habit. Just 10 minutes a day can loosen up tight muscles and help improve your range of motion. Coach Holly has a video to guide you through a mobility routine in “Beginner Runners’ Guide to Stretching and Mobility.”

In addition to using this base-building phase to prepare your body, these can be the weeks to gather your gear:

 

Running shoes—test out a few pairs at your local running store to find the right fit for you. 

Running clothes—make sure to have weather-appropriate clothing not only for training but also race day.

Fueling—While your training runs in the first few weeks will be short enough you might not need calories mid-run, you’ll probably want some form of nutrition as your training progresses. Whether that’s energy gels or sports drink, think about what you’ll want to practice with during your training. 

Nutritionist Coach Elizabeth breaks down how to fuel before, during, and after your run in her video Beginners’ Long Run Fueling Guide.

Tip #2: Have A Plan—But Make It Work For You

 

Don’t follow a plan. Let a plan follow you.

Now, we all have to start somewhere with our training. So maybe you did a search for a training plan, or you talked to your personal trainer about their half marathon training tips. You found a spreadsheet with all the columns filled out. Eight weeks from start to finish, with weekly workouts and runs all lined up, right? We’re not pointing any fingers, but it’s important to take that spreadsheet with a grain of salt. 

After all, these training schedules are pretty generic. They don’t necessarily take into account your fitness level, your work and home life schedule, or the days that you wake up feeling less than stellar. When your training is laid out day-by-day, mile-by-mile, it’s easy to fall into a trap of thinking that you have to follow the plan to a T. 

Instead, make the plan follow you with the right balance. Here are some tips to help you make that happen:

Muscles are feeling sore? Spend some extra time mobilizing. Foam rolling and working on your range of motion can help limber up your muscles so they’re ready for the next workout. This can also be an important step to prevent common overuse injuries. Check out the following videos for some ideas:

Runner’s Knee Pain | Symptoms, Treatment and Prevention

How To Fix Shin Splints

Your schedule calls for hills but you’re stuck in the gym on a rainy day? Try the treadmill or a cross-training workout instead.

20 Minute Follow Along Hill Workout 

Follow Along Bodyweight Workout

Planning a vacation in the middle of your training cycle? Enjoy your time off, but don’t totally slack.

How To Eat While Traveling

15 Minute Travel Strength Circuit Workout

DON’T BE AFRAID TO CHANGE THE PLAN. 

Listen to your body and rearrange things accordingly. By all means, get the work in, but NOT at the expense of an early injury or poor running form. You can supplement your plan with cross-training, running on a treadmill, or mixing up your rest days depending on how you feel.

Tip #3: Running Isn’t The Only Way To Prepare For a Half Marathon

Don’t be fooled into thinking that getting better at running can only come from running more. This is a classic misconception that can often lead to excessive wear and tear on the body as well as overuse injuries. The great news is, you can build strength and skill as a runner through strength training as well as getting in those miles.  

Strength training brings a variety of benefits:

Build muscle by adding weight to movements.

Start with bodyweight and add weight or load as you get comfortable. Adding just five pounds to your lunges will make running uphill feel that much easier. 

Develop hip stability, core engagement, and upper body strength to supplement your running. 

Adding supplemental movements such as glute bridges, planks, and push ups target strength for the whole body. 

Practice controlled breathing patterns while not under the stress of running. 

Taking big belly breaths by engaging the diaphragm can be difficult when we’re pushing the pace on a run. Instead, spend time consciously breathing while moving through a squat or when doing push ups. 

Moving under greater ranges of motion than you would use while running can help build stability and control. 

For example, a lunge puts your rear leg into full hip extension. When you run, your rear leg also goes into extension. By training lunges outside of running, you’ll be able to practice this range of motion without having to actually run. And as a bonus, you can improve your strength and muscular endurance at the same time! 

Strength training just twice a week, for 20-30 minutes per day is all you need to gain access to a full range of motion and stable control in all of the joints being impacted by those miles- i.e. hips, ankles, knees, you name it. 

Favorite Strength Exercises

Some of our favorite tried and true strength movements:

Push-ups: A simple and effective way to find your midline, access your glutes, stabilize the shoulders…the list goes on. 

Squats: These strengthen the leg muscles that carry you through every stride.

Lunges: These improve mobility, engage your core, and build leg strength.

Planks: They engage your core, which helps you maintain good posture while running.

Burpees: They are a great cardio activity to get your heart pumping and increase your cardiovascular ability!

 

The best part…you don’t even need a gym for most of this stuff! Try this follow-along bodyweight strength workout to see how simple it can be:

Bonus Tip: Prep For Race Day In Advance

Your weeks of training will give you plenty of time to think about race day itself. It doesn’t hurt to think ahead about how you’ll prepare for the starting line. Check out the video below for some of Coach Holly’s race day tips and logistics:

 

Know your race course: scout out the course in person or check out a map so you have an idea of what to expect. 

Have a plan for race morning: use your race’s website to know what time you should arrive, where the start line and bag drops are, and where restrooms are located at the start and along the course. 

Get in the habit of including a dynamic warm up before every run and workout during training. Use that warm up on race day to lumber up, dispel any nerves, and get ready to run!

 

 

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.