Half Marathon Training Tips for Busy People: My Chicago Half Prep

As my Chicago Half Marathon Prep Journey continues while working, I’ve been motivated to write half marathon training tips for busy people with no time. Because sheesh, trying to balance working while running and existing is quite the challenge. But I have learned a lot thus far that I hope helps you if you are in a similar position

1. Register for the race

This seems like a “duh girl, you didn’t know that?” tip. But for real, I knew I was going to do a race somewhere. I just didn’t know when and where. I had been looking for races in specifically NYC or Chicago because I wanted to do my race in a city.

Figure out what works for you but for me I knew I needed a race that involved being surrounded by big buildings and different neighborhoods. I knew it would be brutal doing a race where it was just grass or nothing exciting to look at. But for some people, that is the exact scenery needed. It can be another form of relaxation.

So first determine the type of race you wanna do. Then register for it as soon as you can. It makes it feel more real and gives you a goal/end date to keep going. My goal is the Chicago Half Marathon set for September 28th.

2. Ask yourself these questions

How many days do I want to run and weightlift in the week?
What are my long term strength goals?
What days of the week will I most likely not have the energy to engage in movement after a longer work day?
What time of the day does working out work best? Mornings? Evenings?
What are the barriers getting me to the gym? Is the gym too far from where I live? Is it too hot for me to run outside?

Once you think about these questions, it can help you move on to point 3

3. Make A FLEXIBLE Plan With Realistic Goals

One of the KEY half marathon training tips for busy people with no type is making a FLEXIBLE plan that works for YOU. I put so many all caps because what works for me might not work for you and your busy schedule.

But I will share my personal thought process because it might help you think of how to integrate training in your busy schedule.

Once I had a date, I started to work backwards. Then, set week to week goals. For me, I am working in 0.5 mile increase increments. For example, the race is set for September 28th. So the week before I want to be running 13.1 miles, and the week before that 12.5 and the week before that 12.

Then I thought about how I wanted to integrate weightlifting.

My personal goal is 2 running days, one full body weightlifting session in my gym with lots of equipment and one upper body day in my apartment gym. I personally love working upper body hence why my second weightlifting day is still upper body. I also wanted to continue having strength in my lower body but didn’t want to overwork my legs since I am already running with them so much.

Basically I was trying to balance weightlifting and running with rest days. Then I also thought about the time of the day I preferred working out. I prefer afternoons because after working, the gym helps me unwind. Then I also considered the days where working out simply won’t be possible. For example, some work days I am completely booked from afternoon until evening so I considered that my rest day

Then there are “maybe” days. Days I would prefer to work out but if it don’t happen I am not pressed because there is another day of the week I can work out instead. Half marathon training for busy people with no time must include flexibility or else it will become nearly impossible

4. Join A Run Club

I definitely did share this tip already in my beginner running tips here. But it still applies for my half marathon running tips for busy people. Run clubs might not be running 10 miles every time but it allows you to have fun and variety.

Sometimes you need to spice things up and need that community accountability. Also being other around other runners can motivate you to keep going especially on weeks you are feeling weary, tired and want to give up.

5. Don't Beat Yourself Up

As someone perpetually overly hard on myself, I’m still learning this skill. But I’ve learned that on days my plan doesn’t work out, perpetually beating myself up won’t make me do better. It will just lead to shame which leads to de motivation. Which then leads to me wanting to quite and give up.

The reality is that you can make plans but life happens. Especialy if you are busy, you will be exhausted. Like this week one day I ran 9 miles and then next day I ran 2 miles. I also only was able to weightlift once.

Then I have to remind myself, this is a journey of up and downs. Not a straight line of perfection. I have to remind myself that I have come so far instead of focusing on what I wasn’t able to do.I can now run 9 miles! That is an accomplishment.

So my last reminder of half marathon training tips for busy people is this — There is always a next week where we can start over again. And keep on pushing.