How To Prepare For A Half Marathon

It’s only a few months away!

On April 12, 2026, an estimated 3,000 people will take to the streets of Scranton for the 13th Scranton Half Marathon. Planning to join the fun? It’s time to start training.

“The average runner needs at least several months to prepare for a half marathon, which is a 13.1-mile race,” says Laryssa Loncar, DO, sports medicine physician at Geisinger Orthopaedics and Sports Medicine – Scranton and an experienced runner. “It takes time to safely work up the strength, muscle and tendon adaptions, cardiovascular fitness and endurance you’ll need.”

Whether you’re a seasoned runner or a weekend warrior checking an item off your bucket list, these tips will help you get started.

Know your body

“Running keeps your heart strong, helps manage blood pressure and improves circulation, all reducing the risk of heart disease,” says Dr. Loncar. “It’s also good for bone density, muscle strength, mental health and your immune system.”

Before you hit the pavement, talk to your healthcare provider.

“If you have a history of cardiac or lung issues or any medical condition you’re worried about, check with your doctor first,” Dr. Loncar explains. “Running could be helpful, but make sure your goals and training program are safe to start.”

Set a goal

Once you’re cleared for takeoff, it’s time to set your goal.

“Completing your first half marathon, regardless of speed, is a great goal,” notes Dr. Loncar. “But if you’re an experienced runner, you may want to create a time goal.”

For example, the average half marathon completion time for men is 2:05, while the average time for women is 2:24. Experienced runners often aim to complete their run in under 2 hours, or just over 9:09 minutes per mile.

Half marathon courses are often staffed by a group of runners called “pacers” who will run the entire race at a steady rate, helping you track your own speed. This can help prevent you from starting out too fast.

Train at your own pace

Once you’ve set a goal, it’s easier to build your training program. A realistic training plan will take between 3 and 4 months, leaving time to spare if you have a busy week at work or catch a cold. Sometimes a shorter distance time trial (for example, a 5K time) can help give you a reasonable time goal.

Your personal health and running history should help shape your program. You might also consider an app or training guide from a trustworthy source. Local running clubs are another great option and can help with motivation and consistency.
“The most important aspect of training is consistency,” Dr. Loncar adds. “Start small and gradually ramp-up your training. Most of your runs should be done at an easy pace.”xx

Want an easy way to pace yourself during training? Take occasional walk breaks.

And don’t take on too much too soon. “A classic rule of thumb is to never increase your long run by more than 10% per week,” says Dr. Loncar.

You are what you eat

A nutrition plan is just as important as your workout program while training.

Whole grains provide carbohydrates to keep a steady flow of energy, while nuts and avocados deliver healthy fats and meats supply protein.

When you run, you’ll burn about 100 calories per mile. To keep your stamina up, you’ll want to maintain a strong store of energy and nutrients. This means you’ll need to eat more while you’re training.

Be sure to also eat enough carbohydrates to fuel your race day. You may also want to consider supplemental carbohydrate sources, such as gels or liquids, during long runs and the race.

Get your rest

Rest and recuperation are also key ingredients for success. “Aim to get at least 7 to 8 hours of sleep each night and take at least one rest day from running each week. This will help prevent overuse injuries,” says Dr. Loncar.

And if your body is telling you to take it easy, listen.

Don’t overdo it in the 11th hour

If you’re nearing completion on your training plan or approaching race day, give your body some time to rest and prepare. This is known as “tapering.”

“About 2 or 3 weeks before your race, you should start running less mileage,” says Dr. Loncar. “You should also be focusing heavily on your sleep, diet and hydration.”

Geisinger is a proud sponsor of the Scranton Half Marathon. Get more information and learn how to register.

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