research

These are just some tips I found. Almost every single website said to poop before the race, so this must be a very common problem. One site said to drink coffee or caffeinated tea as soon as you wake up on race day, to help things along.

Stay hydrated every day. Replace those daily glasses of tea or soda with water and drink more of them. Weigh yourself before each run and then after the run. Consume enough water in the first 30-minutes following the run to get your body weight back to within a half pound or equal to what it was before the run. This has to be one of the most valuable half marathon training tips.
What to wear: Dress for comfort. A visit to your local specialty running store will provide you with everything you need for race day from comfortable shoes to your race uniform. Although a favorite pair of shorts and the race T-shirt will do the trick, some of the wicking fabrics work better on hot days.

Extra gear: Water bottles are great for rehydration while training, but there should be more enough fluids on the course. Also, leave your radio at home so as not to miss the sights and sounds of a great race. Wear shades, not because it's cool, but to protect your eyes from the sun. A billed cap also is advised.

Course check: Examine the course map to determine where mile markers are along with aid stations, portable toilets and medical support. You may not need the latter, but it's good information to know. Don't worry about the weather; it's something you can't control.

Drink up: Taking fluids at regular intervals during the event is important, particularly if it is a hot day or a long race. You can skip an occasional aid station if it is crowded, but don't miss too many. Walk when you drink, so you don't spill the water or gulp it down. Sports drinks will help restore energy.

Eat cautiously: Unless you feel really hungry, eating food probably isn't necessary in most races. A meal high in carbohydrates (such as pasta) the night before should get you through. Practice good nutrition while training. Forget those fad diets. A proper mix of 55 percent carbohydrates, 30 percent fat and 15 percent protein is best for fitness and for good health.

Stretching: To loosen up, do some easy stretches before the race, but stretching is best practiced during training after you run (after your muscles have warmed up). While entire books have been written about the art of stretching, you can learn to stretch simply by using common sense and observing what other runners do.

Rest: Rest is essential, because only when you rest do your tired muscles recuperate and actually build strength. If you overtrain by doing too much, you not only risk injury, but you also will be unable to train successfully because of accumulated fatigue.

Mind games: Completing a long distance race requires mental as well as physical strength. Setting specific goals (interim as well as final) will help you with your training and in the race.

Pacing: Even pace usually works best, but it's better to start slow and finish fast. If you are a walker or don't know how fast you might run, line up in back at the start. If you start with faster runners, they may pull you out faster than you want to go. Better to pass people at the end than have them pass you.

Sleep: Proper sleep is necessary for success, but don't be surprised if nervousness causes you to stay awake the night before the Big Event. Get plenty of sleep the night before the night before to combat that problem. Adequate rest all during your training program is even more important.

If you are new to half-marathon racing, your primary goal should be to finish the race feeling strong. There is no need to worry about speed. Start by building a base mileage of 25-30 miles a week. Once a week, include a longer run of 8-12 miles. You can also experiment with shorter races, such as the 10k or the 10 miler. Participating in these races will give you an idea of how to pace yourself through the half marathon.