Walking a half marathon is not as easy as it may sound. The hours upon hours of being on your feet for the 13.1 miles you have to walk can take a toll on your body when not done right.
Walking is incredible exercise, but few of us go out and do it at an intense effort for hours.
This is why I’ve written this complete guide to share with you everything you need to know about training to walk a half marathon.
We’ll cover how to train for a half marathon, how long it may take you to walk it, and 8 essential tips that every half marathon walker should follow.
Is It Okay to Walk a Half Marathon?
Yes!! In fact, it’s becoming more and more common for people to walk their half marathons for a variety of reasons, including just because they can.
Whether you’re walking a half marathon for the first time or using the run:walk method there comes a point in training where you start to freak out about the distance, the potential race cut-off time, and wondering if this was a good idea.
Great news, you’re part of the very NORMAL running community.
We all have freakouts during training because no matter the pace we’re asking our body to do something new, hard, and a little bit scary.
So instead of staying stuck there, let’s focus on the positives and what you can do!
Reasons to Walk a Half Marathon
Plenty of folks choose to walk a half marathon for a variety of reasons, including:
- The pure enjoyment of walking over running
- Getting back into shape after an injury or pregnancy
- Health issues that limit their ability to run
- Crossing a major life goal off the list
- Having a great time with friends
- Raising money for charity
I’ve talked to so many of you lately who feel a little left out of the running discussion because you aren’t Boston Qualifying. And I thought how crazy, the majority of runners haven’t done that and you should embrace wherever you are in your running, so long as you’re happy and injury-free!
No worries around here about being a slow runner or taking too long to complete a race distance.
The mere act of going 13.1miles is an achievement to be freaking CELEBRATED. And the training is NOT to be ignored.
The general training, fueling, and recovery parallels running in many ways, however walking is a different sport and thus the preparation should be amended for the time on feet.
The wonderful Carla – who LOVES to walk, not run her marathons.
Do I Need to Train to Walk a Half Marathon?
Yes, absolutely because I want you to be injury-free and have fun. 13.1 miles (21 kilometers) is still a long distance and is going to require a decent amount of time on your feet.
While some may certainly be able to go out and walk the distance without training, it’s not a wise idea. Like any other long-distance event, training is what will prevent injuries, keep the enthusiasm high, and build endurance.
The average finish time to walk a half marathon ranges from 3 to 4 hours.
That is a lot of time on your feet. Think about how tired you feel after a day of city walking on vacation. Now think about it without all the stops for eating, drinking, shopping, sightseeing, etc.
Walking at a brisk pace for 3 to 4 hours without proper training can lead to a host of problems and increase the risk of injury, including blisters, shin splints, muscle strains, dehydration, and even exhaustion.
So remember, just because you’re walking and not running doesn’t mean the miles won’t take a toll on your body.
Following a proper training schedule will make sure you enjoy your time while you walk a marathon or even a half marathon! (see below for a free plan)
How to Train to Walk a Half Marathon
Your half marathon training plan will mimic that of a runner. It’s going to gradually progress, you’re going to have easy days, hard days and be told to strength train!
Your plan should:
- long walks (we’re talking about power walking)
- hill workouts
- tempo walks
- rest days
- Plan to power walk or cross train 4-6 days per week
- Build mileage slowly each week
- Give yourself at least 3-4 months to train
- Instead of focusing on distance, you’ll often train by time
- Checkout the race pace calculator to figure out your total time needed
Days of Training
You should plan to walk or cross-train for 4 to 6 days per week which will not only make you stronger, with a better form but you’ll also reduce the risk of injuries as you continue training.
It’s also recommended that you build mileage slowly each week. A good half marathon training plan will incorporate that as part of the training strategy.
Always remember that a good training plan will alternate hard days with easy days, and hard weeks with easy weeks.
This will allow you to recover from longer walks and your body will adapt to them more easily, building endurance and strength.
This form of hard/easy training style is ideal if you’re training to walk a marathon since it’ll help keep your body and mind from overtraining by allowing adequate rest between hard workouts. So keep in mind that getting enough rest is crucial during your training.
Add In A Warm Up and Cool Down
Always remember to warm up before you run and cool down after you stop.
Taking out 5 to 10 minutes of your time before and after a training session can be the difference between a marathon walker with an injury versus a marathon walker who’s injury-free.
Give Yourself Enough Time to Train
The plan you follow will largely depend on your current fitness level, but make sure to give yourself at least 3-5 months to train before your race day.
The duration of training is going to depend on how much walking you’ve been doing, your current fitness routine and overall health.
While you’re training instead of focusing on distance, you’ll often train by time. In your peak weeks before the marathon, you may have a long walk of up to 3 hours.
Here is a Printable Walk a Half Marathon Training Plan for a good guide >>
Why You Should Train to Walk a Half Marathon
Running uses different muscles than walking does, so even if you can easily run a marathon distance, long distance walking is an entirely different story. Did you know that?!!
I think this is so phenomenal to consider because I guarantee you many runners would struggle to WALK 13.1.
In fact, many ultra runners become injured or experience intense pain because they don’t train to walk, yet need to reduce speed for many miles during long endurance events due to terrain or hills.
The walking gait uses a locked knee movement with a heel strike, where running uses the feet and the Achilles tendon to push the body forward using an energetic spring movement, ideally landing mid- or fore-foot.
Therefore, if you plan to walk, then train to walk to prevent aches during the event.
Can I Walk a Half Marathon in Running Shoes?
You can walk a half marathon in running shoes. However, getting fitted for a pair of shoes designed specifically for walking will prevent discomfort and injury.
Remember that our running and walking gaits are different, so the shoes accommodate the body’s different needs for each movement.
Running shoes provide more support and cushion, since our bodies take a harder beating. Walking shoes have less cushioning in order to provide more support and are also more flexible than running shoes.
Checkout my favorite walking shoes >>
What to Eat Before and During a Half Marathon Walk
Eat breakfast and drink 16 ounces of water or electrolyte an hour or so before the race. You want enough time to digest and get those carbs in to your system, but not so much that you need more fuel again by the start.
Don’t know exactly what to eat before such a long event? Checkout my complete what to eat guide!
During, you’ll want to follow a similar fueling plan as runners would in order to avoid hitting the wall, meaning fuel early and often to stay on top of your body’s needs.
It takes 30-45 minutes for food to get through your digestive system and start providing energy.
Since you’ll be on your feet for such a long time, you absolutely MUST fuel to keep your energy levels up.
- Choose a mix of carbs and fats from whole foods to keep your energy high and feeling satiated
- Practice what to eat on your longer walks in preparation for race day. Your stomach will thank you!
- Because of the slower pace, you may be able to digest more natural fueling options (that’s one thing that Ultrarunners are known for, so you’re just like them!)
- Sip on water and electrolytes every mile to to stay on top of hydration.
IMPORTANT FUELING NOTE
Keep in mind that the aid stations may be bare bones by the time you arrive. This is a sad, but all too common issue for walkers.
So plan to wear a hydration vest or running belt containing enough hydration and fuel will eliminate the worry of not having enough caloric intake during the effort.
I wish I didn’t have to add that note, but it’s true. Depending on the race I’ve talked to many friends towards the back who feel they are often short changed on course. Don’t let that impact your experience, just plan ahead.
What you need to do differently for a 6 hour marathon! Share on XChoose a Walker-Friendly Half Marathon
Before signing up for a race, check to make sure you’ll be able to make the cut off times without stress. They vary wildly by race and can be anywhere from 5.5 hours to 7 hours, trail marathons will have longer cut-off times due to difficulty.
The most common cut off time for the average marathon is 6.5 hours and since the half marathon often shares that course, it is often the same cut off. But you 100% need to check the course details in advance.
A few good options for back-of-the-pack runners (a term to own, not wince at!!):
- RunDisney events are really friendly to walkers with a 3:30 cutoff (checkout my RunDisney Tips!)
- Pittsburgh Half Marathon now has a walking division
- Mesa Phoenix Half Marathon (shares with marathon so 7 hour cut off)
- Divas Half Marathon Series (3:30 cut off)
- Run Rock N Roll Events are often really good about this (3:30 to 4 hour cut off)
- Bayshore Half Marathon (shares with marathon so 7 hour cut off)
How Long to Walk a Half Marathon?
That’s a great and reasonable question.
Many marathon walkers and runners have trouble calculating their finish time. Partially because marathon pace is different than training pace for every runner and walker!
You’ve got extra endorphins and the energy of the crowds which might push you initially and of course fatigue which might slow you later.
But to get an idea of what to expect, checkout this half marathon pace chart. And the steps in this post will also help you find an accurate race pace.
- A 3 hour half marathon requires an 13:40 pace, which is a solid power walk
- A 3 and half hour marathon requires a 15:50 mile pace
- A 4 hour half marathon requires a 18:19 mile pace
During the race, rely on your GPS watch to help you stay on track and moving towards that finish line goal.
8 Tips for Training to Walk a Half Marathon
Training for a half marathon could be something that has always been on your bucket list, or maybe a brand-new challenge during your fitness journey.
Regardless of how you’re getting started, here are 8 tips that will help you train effectively to walk a race:
#1 Get the Right Shoes
Making it through training and to the finish line depends a lot on your footwear. To reduce fatigue and the impact of long-distance training, you may require additional cushioning, so make sure you have the correct shoes.
Although many individuals choose running shoes, walking shoes offer cushioning that is designed exclusively for those who are going to be walking.
Remember that your feet will swell the longer you are on them, so you want to buy a half to a full size bigger than your daily shoes.
The first place you should go is to a specialty running or walking shoe store to get fitted for shoes to use in training and on race day. YES GO TO A RUNNING STORE. They will 100% love to help you.
#2 Wear the Right Gear
What you wear for a leisurely stroll is not the same as what you wear for a long-distance walk.
You’ll need to wear layers that are appropriate for the season and clothes that avoid chaffing.
With months of training ahead of you, you’ll most certainly want clothing for all the seasons you’ll be training in, from winter to summer or rainy conditions.
There are many other marathon walking gears that can come in handy during the race that you might want to consider.
- a running belt can help hold your keys and other essentials (just note anything you have in your hands, you have to hold for the entire time!)
- big fan of running shorts with phone pockets on race day
- a fitness tracker or basic GPS tracker can track your time during training
- wireless headphones or earphones that are sweat-resistant to keep you entertained, etc.
- good running socks that are wicking to prevent blisters
- Best On Cloud Walking Shoes
- Best Hoka Walking Shoes
If you’re going to do a half marathon with new clothes or gear, make sure you break them in ahead of time. Try on any gear to check how it works, and make sure all of your clothes fit.
#3 Train in All Conditions
On race day, you won’t be able to choose to avoid rain, snow, or wind. As a result, strive to work out in all kinds of weather. Learn how to use your gear so that on race day, you’re ready for anything.
#4 Understand Hydration and Nutrition for Half Marathon Walkers
Walking for hours at a time means you’ll need to learn how to stay hydrated and how to also fuel yourself correctly for race day.
Learn more about energy gels, electrolyte drinks, what to eat before a marathon to stay fueled, and how to stay hydrated throughout. I’ve linked resources here that you can check out that can make all the difference on race day.
Make sure to try out beforehand any kind of food, energy gels, snacks, or drinks you’re planning on having on race day to avoid any digestive issues.
The right hydration and swinging your arms can also help prevent hands from swelling while you walk!
#5 Pro-Actively Prevent Injuries
Blisters and chafing are one of the most common injuries that long-distance walkers have to go through. They can be painful and can distract you during the marathon.
There are different ways you can avoid chafing, including creams and moisture-wicking gear that can help you stay dry.
By making sure you’re wearing the right shoes, wicking clothing, and using chafing creams, you can prevent a lot of potential injuries come race day.
But beyond that, you MUST spend at least a little time strength training. 90% of running injuries are due to weak hips, glutes and abs. So if you feel time strapped, checkout the 30 Day Core Challenge, which is just 10 minutes a day.
#6 Build Your Mileage Slowly
Follow a solid marathon walking training plan to build your mileage up slowly. You’ll want to build a solid walking foundation in a systematic way. Make sure to take out time to get rest, and don’t forget to stretch before and after your training sessions.
#7 Cross Train Consistently
Cross-training is an important part of having a healthy, injury-free half marathon training experience. It is essentially any alternative complementary workout that will improve your marathon performance.
It can prevent injuries while simultaneously improving your endurance levels and building strength. I recommend it for every runner I train, and it’s just as important for marathon walkers to keep you injury-free and healthy.
Additionally, options like biking or swimming give your muscles a break while you are building. It allows you to continue increasing your endurance and reducing injuries.
#8 Stretching
I don’t always mention stretching, but particularly with the motion of power walking it can be really powerful.
If you are dealing with tight hip flexors from sitting all day long, that’s going to restrict your motion.
Stretches for tight hips are also going to prevent issues like IT Band pain, so it’s worth working that in to your evening routine!
Hats off to you my friends for taking on the half marathon journey, which is crazy and winding and filled with days of incredible highs and lows. I have extra respect for those who spend more time on their feet because that sh** is hard!!!
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