Training for a half marathon is a great way to get in shape, and the nature of running a race lends itself well to setting fitness goals. If you're in general good health, there's no reason you shouldn't be able to successfully run a half marathon after age 40. It won't be easy, especially if you're new to running, but consistent training and perseverance will lead you to success.
Step 1
Visit your doctor for a complete physical evaluation and a discussion of your fitness goals. If you don't have any major medical conditions, you should be fine to run a half marathon; however, distance running can be hard on your joints, which weaken as you age. If you've experienced problems with your joints in the past, mention this to the doctor and talk about ways to strengthen them.
Step 2
Draw up a training schedule. Determine how much time you have between now and the half marathon, and mark your training days on a calendar. Plan how long you will run during each training session. If you're new to running, start with whatever distance you feel comfortable with -- even as little as 1 mile -- and work your way up. Try to train at least three days a week.
Step 3
Invest in quality running shoes that cushion your feet and absorb shock. A local running or specialty shoe store is the best place to get fitted. See a podiatrist if you have concerns about foot problems.
Step 4
Set a time goal. Even if you don't care how long it takes you to finish the half marathon, a time goal will help you determine how fast to run during training. For example, if your goal is to finish in 2 hours and 30 minutes, do your long runs at a pace of about 11 minutes and 20 seconds per mile. You may wish to run a little faster at the beginning of a training session to account for slowdown later on in the run.
Step 5
Alternate long, speed and tempo runs during training. Long runs help you build endurance; speed runs are shorter and help you get faster; and tempo runs train you to hold a pace during the half marathon. Don't worry if you're not very fast; for beginner runners, building endurance is the most important building block of training. Tempo runs should be 2 to 8 miles long and slightly faster than your target race pace.
Tips and Warnings
- If you're running in cold weather, bundle up. Older people have thinner skin and tend to lose heat more quickly than younger people. Bring a bottle of water with you and stay hydrated on long runs, as well as on race day. You can also consume energy gels or sports drinks if you start feeling sluggish.
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