It’s 13 weeks today until I take on my first half marathon – the Cardiff University Cardiff Half Marathon. I’m running for Ty Hafan, the children’s hospice for Wales, as part of our family mission this year to raise £1,000 for them. They are an incredible charity doing so much to support life-limited children from across Wales and their families. You can read more about our fundraising efforts so far here.

With three months to go I’m starting to pick my training up a gear. I’m a regular at Cardiff Park Run at Bute Park on Saturday mornings and will be taking part in the Cancer Research Race for Life 10K this Sunday at Bute Park and the Barry Island 10K for Ty Hafan on Sunday 5 August. These have been a great motivator in my training, giving me smaller milestones to work towards along the way.

But I know I need to up my distance now so that I can run the 13.1 miles of the Cardiff Half on Sunday 7 October.

I’ve never run this far before. But I have plenty of friends who have. So I asked them for their advice on what I need to be doing in the run up to the race and also on the day itself.

Here are their top tips. If you have any to add I would love to hear them in the comments below, on the Cardiff Mummy Says Facebook page, or you can tweet me on @cardiffmummy

If you found this guide useful perhaps you’d consider making a small donation to my fundraising appeal for Ty Hafan – the children’s hospice for Wales. My children and I are trying to raise £1000 to help Ty Hafan support life-limited children and their families by taking part in a series of running events. You can read more about our mission plus find details of how to donate on the Cardiff Mummy Says JustGiving page. 

Top tips for training

Get a good training plan

“Running often and doing the ‘mileage’ that way can be more beneficial than one long training run. If all you can fit in is a few 5ks then do that x3 in the week and do your longer one at the weekend. It’s also good to run further on ‘tired’ legs. Pull back on the distance in the two weeks before.”

Jane, mum of two, from South Gloucestershire, one half marathon

“There are amazing training programs on Runkeeper that tell you what to do every day, including when to have rest days.”

Ian, dad of one from Cardiff, three half marathons

Invest in good running shoes

“Get a decent pair of trainers from a proper running shop and get your gait analysis done. If you go to a decent running shop they will put you on a treadmill and identify how you run and what the best trainers and support you should have. It’s all to do with if you over pronate and have high arches etc.”

Andrew, dad of one from Barry, six half marathons

“Get the right shoes – a gait analysis isn’t always accurate. I had one, was recommended a pair of ASICS with insoles and I had terrible shin splints in them. I swapped to Nikes with no insoles and never had a problem.”

Emily, mum of two from Cardiff, one half marathon plus training for her first marathon. Follow her journey here.

Get a good sports bra

“Look after those boobies, ladies! Get a properly good-quality fitted sports bra with shock absorbers especially if you are larger-chested.”

Emma, mum of two from Cardiff, three half marathons

Join a running club

“Joining the running club with Mission Fitness Cardiff really helped me. The first half marathon I did, I just made sure I could run for two hours. But the next one I joined the club and we did hill runs and interval training and I took 15 minutes off my time. I also met a lot of other mums who live near to me and we met up for runs, which helped my training. I also book a sports massage a few days before, to loosen muscles and get the lactic acid moving.

Bethan, mum of three from Cardiff, four half marathons

Get to know the route beforehand if possible

“I did my first half marathon after 10 weeks of training and never running before. I found it a lot easier running part of the route beforehand. I used to get dropped off on Penarth Road and then run home along the course which was 10 miles. It was great as you know what to expect on the day.”

Darren, dad of two from Cardiff, one half marathon

Hydrate in the days leading up to the event

“Hydration is really important in the run up before a race. I always make sure to up my water intake. During the race you don’t need too much water, just little sips on the way around.”

Llinos, mum of two from Cardiff, five half marathons and two marathon

“My advice is preparation. I always see people carrying bottles of water and it’s a big mistake as you’ll get a stitch or feel sick. The best way is to ensure you’re hydrated for the several days before and don’t drink for at least an hour before the race. Your body can’t absorb water quickly enough for water in the race to make a difference anyway.”

Ian, dad of one from Cardiff, three half marathons

Think carefully about running gels

“Don’t try an energy gel for the first time on race day… best to find out about the dribbly bottom in advance!”

Gareth, dad of two from Usk, eight half marathons including three trail runs

“If you DO plan to use gels, try and get used to the ones that are offered in the race, that way you don’t have to carry them.”

Sarah, mum of two from Cardiff, seven marathons and 20 half marathons

Practice beforehand what you’re going to eat before and during the race

“I take jam sandwiches on white bread on the race with my and eat a little bit every now and then on the way around. It’s a good combination of sugar and carbs for energy.”

Llinos, mum of two from Cardiff, five half marathons and two marathons

“Jelly babies are just as good as gels. I used to have one every few miles!”

Helena, mum of two from Merthyr, several half marathons

“Overnight oats are good or porridge with almonds.”

Jane, mum of two from South Gloucestershire, one half marathon

“Banana and boiled egg 1.5 hrs before. That gave me the energy I needed.”

Rebecca, mum of one from Barry, one half marathon

“I tend to have a coffee very early on race day, then porridge with nut butter and banana, hopefully a loo stop, water and you’re good to go.”

Gemma, mum of two from Cardiff, five half marathons and one marathon

“I swear by a peanut butter and banana smoothie beforehand.”

Ian, dad of one from Cardiff, three half marathons

Listen to your body

“Best advice is to listen to your body. If you’re aching or injured, rest, don’t run through pain, you’ll only make it worse. Rest when you need to rest, eat protein and carbs to help aid recovery.”

Emily, mum of two from Cardiff, one half marathon plus training for her first marathon. Follow her journey here.

“When I started running I was having issues with bladder leakage and so I had a Mummy MOT with Gillian McCabe who is a Cardiff-based clinical specialist physiotherapy specialising in gynaecological and pelvic health conditions. She helped me understand how my posture breathing and internal organs were all connected. I followed her recommended exercises and now I can run without any problems.”

A Cardiff mum who has run several half marathons

“I wore a Neoprene back support as I had a few twinges during training (as you do after having babies). I was certainly glad I had it. I couldn’t have finished without it.”

Victoria, mum of two from Cardiff, one half marathon and training for her first full marathon

You won’t be the only runner worried about needing the loo during therace

“You’ll find that loos and poos are greatly discussed within runners’ circles!”

Bethan, mum of three from Cardiff, four half marathons

“I always worry about the loo situation but on race day I’ve always been fine and think the adrenaline kicks in!”

Gemma, mum of two from Cardiff, five half marathons and one marathon

Taper your training as the race approaches

“Arrive at the start line refreshed. Really scale back the training in the last couple of weeks. Minimal running in the last 5 days.”

Sarah, mum of two from Cardiff, seven marathons and 20 halves

Top tips for race day

Don’t try anything new on the day

“Whatever you do on the day, you need to have practiced running with it several times beforehand. Your tea beforehand; breakfast; all the clothes you plan to wear; gels/water. Nothing on race day should be new.

Sarah, mum of two from Cardiff, seven marathons and 20 halves

Be prepared for bottle necks at the start

“Be prepared for a slow start. There are a few bottle necks until everyone finds their pace.”

Victoria, mum of two from Cardiff, one half marathon and training for her first full marathon

“The first three miles were very bottle necked and I hadn’t expected this as I’d never run a half marathon before.”

Darren, dad of two from Cardiff, one half marathon

“Take it slow at the start and don’t get frustrated by the bottle necks. Don’t try to then rush off once the crowd clears as you will pay for it later. Stick to a pace you’re comfortable with.”

Rosie, mum of two from Cardiff, two half marathons

Know what pace works for you and stick to it

“Run your own race. Try not to commit to running with a partner or you could find yourself running too fast/slow.”

Victoria, mum of two from Cardiff, one half marathon and is training for a marathon

“The half always used to be my nemesis: I’d do the speed training but not enough distance then go off too quickly and couldn’t maintain my pace. I’m a bit more sensible now.”

Gareth, dad of two from Usk, eight half marathons including three trail runs

“Start out at the pace you planned to run. It’s so easy to arrive at a race start line feeling rested and fresh and you start running, you’re full of adrenaline, you think you can go a bit faster – but a few miles in and you’ll be sorry. Start at the pace you trained to run and you’re more likely to finish in the time you trained for and enjoy the experience.”

Sarah, mum of two from Cardiff, seven marathons and 20 half marathon

Let the crowd motivate you

“Remember on the day to just enjoy it! If you are running and hating it, pull back on the speed. Take in the sights, high five people and run to the bands. It’s a great experience.

Jane, mum of two from South Gloucestershire, one half marathon

“Enjoy the day, and if a kids offers you a high five along the route do it as it really does give you a push to get around.”

Darren, dad of two from Cardiff, one half marathon

“It was cuddles from my niece and nephews at the bottom of Fairoak Road at last year’s Cardiff Half that got me up the hill. I just kept repeating ‘I’m not going to walk’ over and over.”

Jane, mum of two from South Gloucestershire, one half marathon

“Write your name on your T-shirt – people will cheer you on and it really does help.”

Rosie, mum of two from Cardiff, two half marathons

Keep active after the race

“A good way to avoid post-race stiffness is through active recovery. Basically just keep moving and on your feet as much as possible straight after the race and the rest of the day. Don’t give in to the tiredness even though you’ll want to. It took me ages to start doing this. Obviously parents are at an advantage here as we have no choice in the matter!”

Gareth, dad of 2 from Usk, eight half marathons including three trail runs

If you have any to add I would love to hear them in the comments below, on the Cardiff Mummy Says Facebook page, or you can tweet me on @cardiffmummy

If you found this guide useful perhaps you’d consider making a small donation to my fundraising appeal for Ty Hafan – the children’s hospice for Wales. My children and I are trying to raise £1000 to help Ty Hafan support life-limited children and their families by taking part in a series of running events this year. You can read more about our mission plus find details of how to donate on the Cardiff Mummy Says JustGiving page.