Before you scroll past this, hear me out! Let me make my case for why you should listen to me on this particular subject. Objectively, I am worth listening to because I have done countless 5ks and 10ks, innumerable half marathons, a marathon (one was enough), a half dozen half Ironmans, and a full Ironman.

But I think you should listen to me for pretty much the opposite reason. Hear me out because I was the kid in gym class who faked every possible illness to get out of running the mile. Hear me out because when I signed up for my first half marathon, literally everyone who knew me laughed. Hear me out because, at one time, I was so exercise-averse that I used to stay inside from recess and knit. Hear me out because I am an average at best runner — I’ve never won a race or even been the fastest in my age group. Hear me out.

One of my dearest friends is training for her first half marathon, and she ran 5 miles for the first time last weekend. She texted me, saying, “I can see how you’d get addicted to this kind of thing.” And I said I’VE BEEN TRYING TO TELL YOU!

I have tried to identify exactly what it is about running that keeps me hooked, even 10+ years after my first race. While a “runner’s high” is very much a real thing, being in nature is good for all of us, and physical activity is never bad; I think it goes deeper than that. I still view running as the hardest thing possible and every time I finish a run (yes, to this day!) I feel like I’ve conquered the world. It makes everything else feel easier and it makes me proud of my body and what it can do — regardless of what it looks like.

Running has the (unique and rare) power to quiet my mind; it gives me a set number of minutes in a day that are mine, it keeps me healthy, it keeps me strong, and it keeps my mind sharp. It has given me some of the very best friends and communities in the various places I’ve lived; I firmly believe runners make the very best people. My very best days start with runs — no matter how much I dread it, or how hard it is, or how painful it feels, a run has never failed to improve my day.

I think races are an important part of running. Having a goal to work toward gives running a purpose and forces you to push through the first few weeks (which are objectively terrible, I won’t lie to you) or running or training. It also introduces you to one of the very best communities there is. Races are so special — they are safe, they are full of love and support, they are flooded with adrenaline and cheers and people you’ve never seen before (and may never see again) rooting for you and making you giggle with funny signs. I don’t think running should be tied solely to races, but I do think races are an important part of running—regardless of your speed, your goals, or your distance. I’m training to run a half marathon with my dear friend Abby in June, my first race since November of 2023!

If I’ve made my case, read on for how to run your first half marathon (or any race, really):

1. Buy good running shoes.

   • “Good” does not necessarily equal expensive! Get fit at a running store (it’s not as intimidating as it sounds, I promise), or take a shoe-finder quiz on a running shoe site (like this one from Brooks) to select a pair that will serve you and your feet well through lots of upcoming miles.

2. Pick a training plan.

   • While I wouldn’t necessarily find one on Pinterest (like I did for my first half marathon), don’t overthink this part. There are tons of great plans out there, and they will all look a little different.

   • If you can (currently) run 2-4 miles, I recommend a 12-week plan - this is enough time to build slowly up to 13.1 miles, but not so much time that you’ll get burnt out before race day.

   • If you currently run up to a mile or not at all, don’t fret! Just pick a plan that is 16 or so weeks long. This will help you build up a bit of a base and then begin to introduce longer runs.

   • Beyond that, pick a plan that fits into your schedule and feels doable to you.

3. Follow your plan - but don’t stress when you miss a day.

   • 12 or 16 weeks is a long time, and the unexpected always happens. You will, inevitably, miss a day. That is okay - you will not hurt you or hinder your progress. Use your best judgment - if you can make up that day and rearrange your week a little, do so! If that’s not realistic, skip it and move on. Your training plan is a whole bunch of building blocks that make up one runner. Having a consistent collection of building blocks is much more important than having each individual one on its own.

   • Listen to your body. Some days, you just won’t feel like running, so notice that I didn’t say, “Listen to your mind.” But do always listen to your body. Your body will tell you - with cramps, pain, and legs that feel like bricks - when you need a rest or a modified day. Listen to it. If you don’t give your body rest when it asks for it, it will take it on its own in the form of illness and injury, and it won’t do so at a convenient time. Missing one day halfway through your training because you need a rest is much better than missing a week three-quarters of the way through because you get shin splints.

   • All that said, prioritize your long runs. These are the most important of your building blocks (think of each one as a double or even triple block), and missing more than a couple will hinder your progress. If you have to skip one run in a given week, skip one of your shorter runs and make sure you get your longer run in, even if you have to move it to another day.

   • Yes, speed and hill work are important. They will probably be the suckiest part of your training, but they will make your race day (and your subsequent runs) much more manageable!

4. Fuel well - starting outside of your runs.

   • You’re a runner now - congratulations! You’re about to become one of those annoying people at dinner who orders based on what will make you feel the best for your long run tomorrow.

   • Like it or not, you’ll find out quickly what you can and can’t get away with - some people can load up on pizza and ice cream the night before a long run and feel great the next morning. Some people need light carbs, lean meat, and a salad to feel their best. Over the course of your training, you'll learn what your body needs and likes best. Pay attention!

   • Start paying attention to what your body can handle before your long runs and developing a routine. Are you an oatmeal person? I’m a big fan of PB&J on toast (my pre-race meal). Do you need a cup of coffee, or will that cause…. issues? Get to know your body and develop a routine you’ll follow on race day.

5. Fuel well during your runs.

   • As you run further and for longer, your body will need fuel in various forms to keep going.

   • As a rule of thumb, consider bringing water and fuel on runs longer than 45 minutes. Up to 45 minutes — be well-hydrated by drinking lots of water in general and drink 250-500ml beforehand (not too much, or you’ll feel sloshy), and you should be just fine.

   • Once you start to run for longer than 45 minutes at a time, you should begin fueling 20-30 minutes into your run and then every 15-30 minutes after that. The simplest fuel comes in the form of gus (or gels) (basically a semi-liquid concoction of carbs and sugar) and chews (basically balanced gummies optimized for endurance athletes), which you’ll get used to! These are also often the easiest to find on race day.

     • That said, there is a whole rabbit hole of run fuel you can go down - some people prep their own sweet potato mash and eat it out of a Ziploc. Some swear by honey. I love sour candy and salt blocks. Feel free to experiment and find what works best for you, but gels and gus have served many runners well for a very long time, and if you aren’t interested in spiraling, especially for your first race, they will serve you well, too.

   • Upwards of 45 minutes, it’s also a good idea to start bringing water. Depending on where you’re running, you might be able to count on water fountains. You can also start with a handheld water bottle or hide water bottles along your route. Maybe you can even pop back to your home to refill - I personally cannot do this because I will mysteriously end up on the couch, but some people do it with great success. One of my favorite parts of running long is that it makes you get a little scrappy and a little creative. You’ll come up with the right way to get water - get a little creative with it! That said, don’t take more than a sip every few minutes or 1) you’ll get sloshy and 2) you’ll have to pee.

6. Buy the gear you need (but don’t go overboard).

   • If this is the beginning of your career as a runner and you get really into it, you’ll start buying tons of things and have a lot of fun with it. But the cool thing about running is your first race (and all of them if you so choose) can be done really cheaply. Here are the essentials:

     • Good running shoes (see above)

     • Sweat-proof headphones

       • Before you get too used to training in headphones, double-check to make sure that your race allows them! Many don’t for safety reasons. If yours doesn’t, don’t get too used to training with them because the mental block of having to forego them for race day will be brutal.

       • I love these because I feel like I can maintain great awareness of my surroundings while still having music (or a Peloton class!) going in my ear.

       • If you have AirPods that will stay in your ears while you run, leave them on Transparency mode so you can hear what’s going on around you, and you’ll be just fine!

     • Comfortable, sweat-wicking running outfits (socks included!)

       • This is where things get really personal - you might prefer tight shorts vs. loose, long vs. shorter, tall socks vs. no-show. Do your best to choose things (maybe starting in your own closet!) that you think will work for you and try things out slowly. The most important thing is that you have good, sweat-wicking material (no cotton tees!) that won’t cause heat rash, extra chafing, or blisters.

       • My best recommendation is these running socks that I’ve worn for years. They’re super comfy and last forever!

       • Again, this doesn’t mean you need to go out and buy tons of expensive things - NIke has great, well-priced items, as does Target!

     • Anti-chafe sticks/creams

       • If you never need these, God bless you. If you, like me, go through about a stick a week, this one is for you.

     • Running belt

       • I’ve never loved a belt that holds bottles, but some people do! If you think this is the right move for you, definitely try one out.

       • This one is my personal favorite.

     • Handheld water bottle

       • I prefer this to a water vest or belt, but again, do what works best for you!

       • This is a great, lightweight option and will collapse as you drink out of it.

       • This one is slightly bulkier (and more expensive) but will hold some fuel and is super comfy on your hand.

     • Fuel (select between or get a mix of gus and gels to start)

       • I love The Feed for a place to get everything in one place, but check your local running store too!

       • If you’re running in warm temps, pick up some hydration mix to help replace your electrolytes while you’re at it! You can use this before, during, and/or after your runs.

What I’m Reading

You’ll typically find me reading at least three books at a time — an audiobook, a physical book, and a kindle book. Here’s what I’m working on now:

Next up.. there has been so much hype around this book and so many women I respect have recommended it, so I picked up The Let Them Theory!

What I’m Working On

This is a really brutal time to be looking for non-profit funding, but I am currently spending a lot of time looking for non-profit funding. I took over as the Executive Director of a tech-based economic development organization called TechConnect West Virginia. Our (new!) mission is to cultivate and strengthen West Virginia’s tech ecosystem by empowering tech and innovation to drive economic impact.

While I’ve started and run companies, I’ve never run a non-profit before, particularly in a time where state and federal funding are fraught and uncertain. So I am learning a lot about grant finding and grant writing and working hard on finding reliable and constructive funding.

Have thoughts, ideas, recommendations, or want to chat?

Tech Rec

I’ve gone back and forth and tried every to-do list app there is since I started college. I’ve always had 1264 things on my plate at any given time and I cannot function without a reliable app to help me keep everything straight, on deadline, and synced across devices. I’ve been using Things for about a year now and I’m a huge fan! I love that I can break my work up into different sectors and then further into projects, and that it supports deadlines, widgets, and stays synced across all my devices.

Note: Things costs $9.99 — this is not an affiliate link but I do think it’s worth your $$!