Your guide to half marathon success
Preparing for the Miles for Ghana-half marathon is an incredible journey. Here, we offer essential training tips and advice to help you reach the finish line strong, confident, and ready to make a difference for Action Aid.
Key advice for your training journey
If you could share just one or two key pieces of advice with someone training for a half marathon, what would they be?
Consistency beats perfection
Don't worry about having the perfect training plan. Focus on showing up week after week. Completing most of your planned runs consistently will do far more for your performance than one or two exceptional training sessions. "The runs you complete matter more than the runs you intended to do."
Respect the long run
Your weekly long run is the most important session in your training. It builds endurance, confidence, and mental resilience. By race day, you want to know that your body can handle being on your feet for an extended period. "Train your mind as much as your legs—the long run teaches both."
Overcoming common training challenges
The biggest challenges most people face when training for a half marathon aren't usually physical—they're staying consistent, managing time, and dealing with self-doubt. Here's how to overcome them:
Finding time to train
Many runners are balancing work, family, and other commitments. Schedule runs in your diary like important appointments. Focus on consistency rather than trying to fit in extra sessions. Remember that a 30-minute run is better than skipping training altogether.
Injuries and niggles
Running too much, too soon is one of the most common mistakes. Increase mileage gradually. Prioritise recovery, sleep, and hydration. Include strength training to improve resilience. Listen to your body—taking one extra rest day is often better than missing weeks through injury.
Motivation dips
The excitement of signing up often fades after a few weeks. Break the goal into smaller milestones. Train with a friend or group. Track your progress to stay motivated.
Beyond the run: holistic preparation
Beyond the running, what else should participants be doing in the days and weeks leading up to the Miles for Ghana Half Marathon to be fully ready?
Nutrition & hydration
You can't out-train poor nutrition. Eat a balanced diet with plenty of carbohydrates, protein, fruits, and vegetables. Stay hydrated throughout the week, not just on training days. Practice any race-day nutrition during your long runs so there are no surprises on the day.
Prioritise recovery
Training adaptations happen when you recover, not when you're running. Aim for 7–9 hours of sleep per night. Take rest days seriously. Use stretching, mobility work, or light walking to aid recovery. Don't feel guilty about taking an extra rest day if your body needs it.
Strength & mobility
A stronger body is more resilient and efficient. Include 1–2 strength sessions per week focusing on legs, core, and glutes. Spend time improving mobility, particularly in the hips, ankles, and lower back. This can help reduce injury risk and improve running form.