How to run Back to Back Half Marathons: A Comprehensive Guide
Each state offers its own unique experience—sometimes breathtaking, sometimes bone-chilling, and occasionally, downright painful. My journey to Delaware and Virginia proved to be all three.
Delaware Boardwalk PR
Our trip began with a flight to Washington, D.C., followed by a scenic drive to the Delaware coast. Rehoboth Beach greeted us with salty air, a charming boardwalk, and temperatures that could only be described as “freeze-your-face-off” cold. The wind off the ocean was relentless, but the joy of running alongside the waves made it all worth it. I hit my stride on the boardwalk and, to my surprise, clocked one of my best times yet: a 9:53 pace. I was feeling unstoppable—at least for the moment.
Virginia: From PR to ER
The post-race high carried me to Fredericksburg, Virginia, where I expected to tackle my 17th state with the same gusto. My body, however, had other plans. Mild stomach spasms began on the drive, but I chalked it up to the usual post-race fatigue. By the time we settled into the hotel and ordered pizza, the mild discomfort had escalated to severe upper abdominal pain.
1) Try it out beforehand
Preparation is the key to success. Your body must adapt to increased mileage and recover faster, so plan for a training schedule that reflects this.
Build a Solid Base: Ensure that you have a strong mileage base before even considering back-to-back races. Ideally, you should comfortably run 30-40 miles per week.
Incorporate Double Long Runs: Gradually introduce back-to-back long runs into your weekly routine. For example, if your long run is 10 miles, follow up with a 6-8 mile run the next day. This helps your body get used to running on tired legs, simulating race conditions.
2) Focus on Recovery and Stretching
I’ve avoided stretching for many years, thinking “I don’t have enough time to stretch”. I was already spending so much time to get my long run in that I didn’t prioritize recovery; this was a huge mistake that can lead to injury.
The time between the two races is critical for recovery.
Active Recovery: After the first race, engage in light movement like walking or gentle stretching to keep blood flowing and prevent stiffness.
Nutrition: Focus on replenishing key macro (Protein, Fat & Carbs) and micronutrients for energy, & hydrate well with water and electrolyte-rich fluids.
Rest and Sleep: Prioritize getting enough sleep between races. Sleep is where most recovery happens, so aim for 7-8 hours of quality sleep.
Mental Reset: Use visualization or relaxation techniques to reset mentally between races. Visualize your success in the second race, and keep a positive mindset.
4) Race Day Essentials– Stay Consistent
On the day of each race, ensure you’re equipped to handle the challenge.
Consistent Nutrition: I’m not one to use gels during my long runs. That might be quite contrary to what you hear supported throughout most of the running community, but that’s what works for me. So I definitely shouldn’t try to add a gel on race day. This seems pretty logical, but if you have a banana and eggs before your long run at home, you should plan the same for race day. Even if this means you’re packing special foods to travel with. I don’t usually eat in the morning before a run because I’ve trained my body to run off my high fat, low carb diet. My body is well prepared for a long run, even when I’m fasting. (Did you know the fat our bodies carry around provides a higher energy source than any gels?) I start my morning with a cup of chai tea and collagen protein powder, what I like to call my “Pro-tea”. Get it, Protein :). So I ALWAYS pack my sweet and spicy tea, and Vital Proteins collagen powder for my travels.
Mental Focus: Stay positive and focus on the joy of running. Embrace the challenge and remind yourself why you’re doing it.
Gear Check: Prepare your gear ahead of time. Ensure your shoes, clothes, and accessories are ready and comfortable, with no risk of chafing or blistering.
Yellowstone, MT courtesy of unsplash
Grand Tetons, WY courtesy of unsplash
Running back to back half marathons with Vacation Races in Grand Tetons, WY and Yellowstone, MT
4) Cross Train- (this is my favorite part)
I run for all the physical and mental benefits- better sleep, lower blood pressure, etc. but I can’t say I particularly enjoy my time spent running. Given, it is a great opportunity for me to appreciate life, I’d still rather be sitting on the couch reading a good book, haha. So I appreciate the variety that cross training days offer. Strength days make me stronger, obvi. Yoga days make me a tad bit more flexible, not much though- I’m still inflexible. Swimming makes me focus on my breath, and strengthens my legs and arms. Rowing is a full body workout that makes me feel like an ivy league college rower. The point is, schedule cross training days and enjoy them!
5) Celebrate your success!
Plan to run your second race at a leisurely pace. There are many opportunities for a personal record in speed on your journey of running a half marathon in every state, but running back to back half marathons is probably not that opportunity. Enjoy both runs at a comfortable pace, enjoy the scenery and congratulate yourself for this unique personal record of back to back mileage.
Running back-to-back half marathons is no small feat, so take the time to celebrate your success. Whether it’s sharing your accomplishment with friends and family, treating yourself to a post-race meal, or simply basking in the glory of your achievement, enjoy the moment. Reflect on what you’ve learned, how far you’ve come, and start planning your next adventure.
Shop Travel Essentials
Carry on packing cubes Vitamin case Refillable water bottle Sony camera Portable charger
Remember, the journey is just as important as the destination, so embrace each step, enjoy the process, and savor the success of crossing both finish lines. Happy running!