What I Wish I Knew Before Training for My First Half Marathon

When I trained for my very first half marathon years ago with my husband Jared, we had no idea what we were doing. It was the Dallas Rock and Roll Marathon, and like most first-timers, we just googled some sort of training plan and hoped for the best. Along the way, we both became discouraged—constantly questioning if we could actually finish the race.

While it wasn’t the prettiest finish (and definitely not the best-prepared one), we crossed that line. And that moment of accomplishment is something I’ll never forget.

Now, as a performance-based physical therapist at Pursuit Physical Therapy, who works with runners every day, I often think back to that experience and what I wish I had known. If you’re training for your first 5K, half, or full marathon, here are a few key principles that can make your training more enjoyable, effective, and safe.

1. Strength Training is Non-Negotiable

Running is a repetitive, single-plane motion, and without proper strength in your glutes, hamstrings, hips, and core, you’re setting yourself up for injury. Strength training improves running economy, reduces injury risk, and increases power output.

2. Pacing is a Skill You Must Practice

When Jared and I trained, every run felt like a test of “how fast can I go today.” That’s a recipe for burnout. Most runs (70–80%) should be done at an easy, conversational pace. The harder workouts (tempo, intervals, race pace) should be structured and purposeful.

3. Recovery is Part of Training

You don’t get stronger during workouts—you get stronger during recovery. Sleep, rest days, proper fueling, and active recovery (mobility, easy spins, walks) allow your body to adapt to the stress you’ve placed on it. Neglect recovery, and you risk plateauing or getting injured.

4. Consistency Beats Perfection

It’s easy to think you need to hit every run perfectly. In reality, progress comes from consistent training over time, not perfection. Missing a run here or there won’t ruin your race, but yo-yo training (pushing too hard, then stopping completely) often does.

Bringing It All Together

Looking back, I realize that what got me across that first finish line was grit—but what would have made the process better was knowledge. If you’re starting your running journey, remember that:

• Strength training makes you durable.

• Smart pacing makes you efficient.

• Recovery makes you stronger.

• Consistency makes you successful.

If you’re training for an upcoming race and want to stay healthy, avoid nagging injuries, and unlock more speed, our team at Pursuit Physical Therapy is here to help. We work with runners of all levels to bridge the gap between training hard and training smart.

👉 Book a running analysis or a performance session with Pursuit Physical Therapy.