42km run

Run your first half a marathon

Running a half marathon tests your mental strength as much as it does your physical fitness. Each part of the race has its own mental challenges, so you need to be ready for the head games that you might play with yourself as your body begins to tire. Here are some tips for overcoming the psychological obstacles and distractions at each mile of a half marathon.

First 5 Miles: Start Out Slow. When you start your half marathon, you'll likely feel strong and confident. You might even have to tell yourself to hold back. The first few miles should feel easy—after all, you've trained to go 13.1 miles.

Run Your Own Half Marathon. Don't worry if you see a lot of people passing you. Remember the story of the tortoise and the hare. Going out too fast is one of the most common running mistakes. Take calm, deep breaths, and try to block out any distracting thoughts about the other runners. You'll catch them later—and at your own pace.

Don't Get Too Emotional. Stay as calm as possible for the first 5 miles of the race. Resist the urge to high-five spectators or jump up and down when you see family and friends cheering for you. Conserve your mental energy for the run.

Beat Boredom. Do whatever it take to take your mind off the race, count your breaths or focus on your breathing techniques

The men's half-marathon world record is 58:01 minutes, by Kenyan Geoffrey Kamworor Training plan for half a marathon

Did you know that running 32km per week increases the chances of living longer by 20%