1/2 Marathon Training Tips

Last weekend, I crossed the finish line of the Napa to Sonoma Half Marathon with sore legs, a full heart, and more than a few thoughts about what it takes to train for—and thrive in—a 13.1-mile race.

This race was a beautiful reminder of both the power and vulnerability of the human body—and what we can do to support it along the way

1. Respect the Long Run (and Recovery)

Even with years of experience, long runs still challenge me. The weekly buildup, the mental prep, the recovery demands—it’s real. I had to be intentional about fueling, stretching, and prioritizing sleep in ways I sometimes forget when life gets busy.

Clinical insight: Recovery isn’t a luxury; it’s a training tool. If you’re training for a race, your long run recovery needs to be as planned as the mileage itself.

2. Strength Training is Non-Negotiable

This training cycle, I stayed committed to strength workouts twice a week—glute bridges, deadlifts, balance work, single-leg squats. And guess what? No injuries. No nagging knee pain. No plantar fasciitis flare-up.

Takeaway from PT life: Runners don’t need to lift like bodybuilders—but we do need to lift. A strong body runs better and recovers faster.

3. Training is a Moving Target

I didn’t follow my training plan perfectly. There were skipped runs, swapped days, and weeks where I leaned into walking instead of running. And it was fine. I still showed up prepared, present, and grateful to be there.

What I tell my patients (and remind myself): Consistency matters more than perfection. Flexibility is a skill—and it’s part of sustainable fitness.

4. Mindset is Everything

There was a moment around mile 10 when I felt the mental dip. But I had trained for that too. I repeated to myself  “You can do hard things, You got this”.  It pulled me through.

PT-me meets runner-me: Training your mind is as essential as training your legs. Visualization, mantras, breathwork—it all matters on race day.

5. Community Fuels the Journey

From the early morning bus ride to the start line, to the strangers cheering with cowbells, to the runners I high-fived at mile 12—we were in it together. It was fantastic doing this race with my daughter and husband.  Running can feel solitary during training, but on race day, it becomes something shared.

As a coach and therapist, I’ve seen this truth over and over: Healing, strength, and growth all happen best in community.

Final Reflections

Crossing the finish line in Sonoma wasn’t just about the miles I ran—it was about everything it took to get there: patience, persistence, and trust in my body.

To those of you training for your first (or fifth) half marathon: Take care of your body. Train with intention. Rest with purpose. And remember, you’re stronger than you think.

Here’s to movement, milestones, and the road ahead—