Halbmarathon-Trainingsplan

Training is only part of the equation - what you eat has a big impact on how you feel and perform. Good nutrition will give you the energy to train, help your body adapt, and speed up recovery.

• Keep protein high to support muscle repair.
• Eat extra carbs before tougher runs or workouts.
• Try caffeine in training if you want an extra boost in speed or focus.

Carbs are especially useful for beginners. Complex carbs like oats, whole grains, quinoa, sweet potatoes, fruits, and vegetables provide slow-release energy and keep you feeling steady. Try not to rely on lots of sugar, which can cause spikes and dips in energy.

‍Race day nutrition
If your first goal is running a 5k event, keep race-day fueling simple:

• Eat a carb-rich meal 2-3 hours before the start.
• Limit protein, fat, and fiber before running - they slow digestion and may feel heavy.
• Stick with foods you’ve tested in training. Nothing new on race day.

Tip: For many runners, a light carb snack closer to the race can also help, but only if it’s something tested during training.

Adding cross-training and strength training to your running plan helps you achieve two things: reduce injury risk and improve your performance.

‍Cross-training is any activity that builds fitness without the same impact as running. Cycling, swimming, rowing, or using the elliptical are all great options. These workouts keep your aerobic engine strong while reducing stress on your legs. They’re also a useful way to stay active if you’re carrying a niggle, or if you want to add variety to your week. Choosing something you enjoy makes it easier to stay consistent.

‍Strength training is one of the most effective ways to improve both performance and injury resistance. Building muscle strength improves running economy by 8–12%, which means you can run faster with less effort. Stronger muscles also handle impact better, reducing the risk of injury. Focus on calves, quads, glutes, hamstrings, and core.

Even 1–2 short strength sessions per week can make a big difference. With Runna, you can add beginner-friendly strength sessions to your plan, designed to fit your schedule and ability.

For beginners, pacing isn’t about hitting exact splits on a watch. It’s about finding effort levels that let you progress without burning out.

Here are the main approaches:

• Run-walk pacing: Start with walk-run intervals, adjusting the balance as you improve. For example, alternate 1 minute of running with 1-2 minutes of walking. Gradually increase the running segments and shorten the walking ones.
• Conversational pace: On easy runs, you should be able to hold a conversation without gasping. This is your foundation pace for building endurance.
• Effort-based pacing: Think of effort on a scale of 1-10. Easy runs should feel like a 3-4, steady runs like a 5-6, and harder efforts (like strides or short intervals) around 7-8.

The key is patience. Running slower than you expect is normal - it allows your body to adapt, build fitness, and reduce injury risk. As you get stronger, your “easy pace” will naturally become faster. Runna provides pace guidance for each session so you always know how hard to run.

Good form makes running feel smoother, safer, and more enjoyable - especially when you’re just starting out. Small improvements in form can help you conserve energy, reduce impact, and lower injury risk.

• ‍Posture: Run tall, with your chest open and shoulders relaxed. Imagine a string gently pulling you upward.
• ‍Stride: Keep your steps light, short, and quick rather than long and heavy. This reduces impact and helps efficiency.
• ‍Arms: Drive arms back and forth, not across your body. Relax your hands - no clenched fists.
• ‍Relaxation: Keep your face, jaw, and shoulders loose. Tension wastes energy.

Form takes practice and won’t change overnight. Focus on one cue at a time - like running tall or keeping strides light - until it feels natural.

Your body makes progress when you rest, not just when you train. Recovery is especially important for new runners, because your muscles, joints, and cardiovascular system are all adapting to a new kind of stress. Getting it right will keep you healthy, consistent, and motivated.

• Sleep: Aim for around 8 hours per night. Sleep is when your body repairs muscle tissue, balances hormones, and restores energy. If you can, keep a consistent bedtime routine.
• Nutrition for recovery: After runs, refuel with a mix of carbs to replenish glycogen and protein to repair muscles. Even a simple snack like yogurt with fruit or toast with nut butter can make a difference.
• Mobility work: Yoga, pilates, or simple stretching helps reduce stiffness, improve range of motion, and keep you feeling light on your feet. Just 10 minutes after a run can go a long way.
• Massage and tools: Foam rollers, massage guns, or an occasional sports massage can ease tight muscles and promote blood flow. Start gently - even a few minutes on major muscle groups like calves and quads can speed up recovery.
• Active recovery: Not all rest has to mean doing nothing. Walking, gentle cycling, or swimming helps circulation and reduces soreness without putting extra stress on your body.
• Listen to your body: Expect some muscle soreness in your first few weeks. If pain feels sharp, persistent, or unusual, take an extra rest day. Consistency over time matters more than forcing every single run.

Remember: rest is part of training, not a break from it.

The right gear won’t make you instantly faster, but it can make running far more comfortable and reduce your risk of injury. Poorly fitted shoes or the wrong clothing can turn running into a struggle, while the right kit helps you focus on the joy of moving.

• Shoes: The most important purchase for any runner. Good running shoes absorb impact, support your stride, and reduce injury risk. Visit a running shop if you can - many offer gait analysis or treadmill tests to match you with the right pair
• Clothing: Technical fabrics like polyester or nylon wick sweat and dry quickly, keeping you comfortable. Layer up in cooler weather with lightweight, breathable gear.
• Running watch or GPS tracker: Tracking your runs helps you stay motivated and measure progress. Beginners can start with a phone app, but watches from brands like Garmin, Coros, or Apple can offer extra insights. Runna syncs with Garmin, Apple Watch, Coros, and Strava to keep everything in one place.
• Accessories: A running belt or armband makes it easy to carry your phone, keys, or a small snack. In warmer conditions, hydration packs or handheld bottles can help, even on shorter runs.
• Weather protection: In summer, use high-SPF sunscreen and consider a cap or visor for sun protection. In colder weather, gloves, headbands, or thermal layers can make running much more enjoyable.

Golden rule: use your training to figure out what works for you so that race day - or your first milestone run - feels smooth and stress-free.