It\u2019s only a few months away!<\/p>\n
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\u2019s time to start training.<\/p>\n
\u201cThe average runner needs at least several months to prepare for a half marathon, which is a 13.1-mile race,\u201d says Laryssa Loncar, DO<\/a>, sports medicine physician at Geisinger Orthopaedics and Sports Medicine \u2013 Scranton and an experienced runner. \u201cIt takes time to safely work up the strength, muscle and tendon adaptions, cardiovascular fitness and endurance you\u2019ll need.\u201d<\/p>\n Whether you\u2019re a seasoned runner or a weekend warrior checking an item off your bucket list, these tips will help you get started.<\/p>\n Know your body<\/p>\n \u201cRunning keeps your heart strong, helps manage blood pressure and improves circulation, all reducing the risk of heart disease,\u201d says Dr. Loncar. \u201cIt\u2019s also good for bone density, muscle strength, mental health and your immune system<\/a>.\u201d<\/p>\n Before you hit the pavement, talk to your healthcare provider.<\/p>\n \u201cIf you have a history of cardiac or lung issues or any medical condition you\u2019re worried about, check with your doctor first,\u201d Dr. Loncar explains. \u201cRunning could be helpful, but make sure your goals and training program are safe to start.\u201d<\/p>\n Set a goal<\/p>\n Once you\u2019re cleared for takeoff, it\u2019s time to set your goal.<\/p>\n \u201cCompleting your first half marathon, regardless of speed, is a great goal,\u201d notes Dr. Loncar. \u201cBut if you\u2019re an experienced runner, you may want to create a time goal.\u201d<\/p>\n 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.<\/p>\n Half marathon courses are often staffed by a group of runners called \u201cpacers\u201d 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.<\/p>\n Train at your own pace<\/p>\n Once you\u2019ve set a goal, it\u2019s 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<\/a>. Sometimes a shorter distance time trial (for example, a 5K time) can help give you a reasonable time goal.<\/p>\n 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. Want an easy way to pace yourself during training? Take occasional walk<\/a>\u00a0breaks.<\/p>\n And don\u2019t take on too much too soon. \u201cA classic rule of thumb is to never increase your long run by more than 10% per week,\u201d says Dr. Loncar.<\/p>\n You are what you eat<\/p>\n A nutrition plan is just as important as your workout program while training.\u00a0<\/p>\n Whole grains provide carbohydrates to keep a steady flow of energy, while nuts and avocados deliver healthy fats and meats supply protein<\/a>.<\/p>\n When you run, you\u2019ll burn about 100 calories per mile. To keep your stamina up, you\u2019ll want to maintain a strong store of energy and nutrients. This means you\u2019ll need to eat more while you\u2019re training.<\/p>\n 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.<\/p>\n Get your rest<\/p>\n Rest and recuperation are also key ingredients for success. \u201cAim 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,\u201d says Dr. Loncar.<\/p>\n And if your body is telling you to take it easy, listen.<\/p>\n Don\u2019t overdo it in the 11th hour<\/p>\n If you\u2019re nearing completion on your training plan or approaching race day, give your body some time to rest and prepare. This is known as \u201ctapering.\u201d<\/p>\n \u201cAbout 2 or 3 weeks before your race, you should start running less mileage,\u201d says Dr. Loncar. \u201cYou should also be focusing heavily on your sleep, diet and hydration<\/a>.\u201d\u00a0<\/p>\n Geisinger is a proud sponsor of the Scranton Half Marathon. Get more information and learn how to register<\/a>.<\/p>\n See also:\u00a0\u00a0
\u201cThe most important aspect of training is consistency,\u201d Dr. Loncar adds. \u201cStart small and gradually ramp-up your training. Most of your runs should be done at an easy pace.\u201dxx<\/p>\n
\nLearn about orthopaedics and sports medicine at Geisinger<\/a>
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