Training for Your First Half Marathon in Kalamazoo? Avoid These Common Mistakes

Kalamazoo and Portage are home to an incredible running community, and there's no better way to get involved than training for your first half marathon. Whether you're eyeing the Zeigler Kalamazoo Half Marathon, Battle Creek Half Marathon or the Grand Rapids Half Marathon, preparing the right way is critical—not just to finish the race, but to enjoy the process, stay healthy, and maybe even get hooked for life.

Here are some of the most common mistakes new runners make—and how to avoid them.

1. Running Too Much, Too Soon

One of the most common mistakes new runners make is ramping up mileage or intensity too quickly—often without a structured plan. This “too much, too soon” approach is a fast track to injury. In fact, studies show that 60–70% of recreational runners experience an injury each year, with rapid mileage increases and excessive intensity being two of the most significant risk factors.

A well-designed training plan helps you build endurance gradually while protecting your body from overuse injuries. It should balance the core variables of training: frequency, duration, and intensity.

Here’s how to keep your training sustainable:

• Increase weekly mileage by no more than 10% to allow your body time to adapt

• Make 80% of your runs easy or conversational pace—you should be able to hold a conversation without gasping

• Keep harder sessions (speed work, hill repeats) to 20% or less of your total weekly volume

• Include a "drop week" every 2–4 weeks where you reduce mileage to allow recovery and adaptation

Whether you're logging miles on the Kalamazoo River Valley Trail or exploring the trails in Al Sabo Land Preserve, training progression is key. Running should feel sustainable—not like you're constantly pushing your limit. The right plan helps you stay consistent, stay healthy, and arrive at race day feeling strong and prepared.

To learn more about running strategy, watch my 30-minute mini-webinar on “Running 101: Basic Strategies to Become a Better Runner.”

2. Neglecting Strength Training and Injury Prevention

Running is a high-impact, repetitive movement that places significant stress on the body—especially when done several times a week over months of training. Without adequate strength and stability in the hips, core, and lower legs, runners are far more vulnerable to common injuries like IT band syndrome, patellofemoral pain, Achilles tendinopathy, and plantar fasciitis.

To build a body that can handle the demands of half marathon training, supplement your weekly runs with 1–2 days of focused strength training. You don’t need hours in the gym—just 30–45 minutes of strategic exercises can make a significant difference in performance and injury resistance.

Recommended Strength Exercises for Runners:

• Goblet Squats – Builds strength through the quads, glutes, and core in a controlled pattern

• Single-Leg Deadlifts – Improves balance and strengthens the posterior chain (glutes, hamstrings)

• Split Squats or Reverse Lunges – Reinforces stability, control, and quad/hip strength

• Hip Bridge with Marching – Targets the glutes, core, and strengthens the posterior chain

• Single Leg Side Plank – Enhances lateral core & hip strength, critical for pelvic control

Running Drills for Mechanics and Coordination:

• A-Skips and B-Skips – Reinforce proper running posture and rhythm

• High Knees & Butt Kicks – Build neuromuscular control and stride frequency

• Marching Drills – Improve running form, teach foot placement to prevent overstriding, and build single leg stabilization

Strength training isn’t just a bonus—it’s the foundation of a resilient, efficient, and injury-resistant runner. When done consistently, it enhances performance, reduces compensatory movement patterns, and helps you recover faster between runs.

Want to learn more about how to incorporate strength training to improve your running? If so, watch my 60-minute webinar: “Strength Training 101.”

3. Underestimating the Importance of Sleep, Nutrition, and Recovery

Training for a half marathon is a stressor. To adapt and improve, your body needs:

• 7–9 hours of quality sleep per night

• Proper fueling before and after runs (don’t skip the carbs!)

• Scheduled rest days and lower-intensity weeks to recharge and avoid overtraining

Neglecting these essentials can lead to more than just sluggish runs—it can put you at risk for injury or Relative Energy Deficiency in Sport (RED-S), a condition that occurs when your energy intake doesn’t meet the demands of training. RED-S can negatively impact metabolism, hormone function, bone health, and recovery, especially in endurance athletes. If you’re often fatigued, recovering slowly, or experiencing irregular cycles (for female runners), it may be worth evaluating your nutrition and training load.

When you’re out on your long runs near Celery Flats, the Portage Creek Bicentennial Trail, or other favorite Southwest Michigan routes, use them as an opportunity to dial in your race-day fueling strategy.

Here are a few practical guidelines:

• Fuel every 30–45 minutes during runs longer than 75–90 minutes

• Aim for 30–60g of carbohydrates per hour, which could come from:

  • Sports gels (e.g., GU, Huma, Maurten)

  • Chews or gummies (e.g., Clif Bloks, Honey Stinger)

  • Real-food options like bananas, dates, or applesauce pouches

• Hydrate with water and electrolytes, especially in warm or humid weather. Aim for 3–7 oz of fluid every 15–20 minutes, adjusting based on sweat rate.

Dialing in your sleep, fueling, and recovery isn’t just a bonus—it’s the foundation for sustainable, injury-free training that helps you show up strong on race day.

Watch a 30-minute Fireside Chat I hosted with Registered Dietitian, Jill Merkel, on: “RED-S and Nutritional Considerations for Endurance Athletes.”

4. Ignoring Pain Signals

While some muscle fatigue and soreness are expected during half marathon training, it’s critical not to ignore signs of injury. Many runners brush off early symptoms, only to find themselves sidelined by more serious issues weeks later. Understanding the difference between normal soreness and problematic pain can save your training cycle—and your health.

Common overuse injuries among runners include:

• Plantar Fasciitis: Heel or arch pain, especially with the first steps in the morning

• Medial Tibial Stress Syndrome (Shin Splints): Achy, diffuse pain along the inner shin that worsens with running

• Achilles Tendinopathy: Stiffness or tenderness in the lower calf or heel, especially with uphill running or speedwork

• Patellar Tendinopathy ("Runner’s Knee"): Pain just below the kneecap, often triggered by hills, squats, or jumping

A key distinction lies in the type of tissue affected:

• Tendon or soft tissue pain (like the injuries above): Some discomfort is okay—up to 3–4/10 on a pain scale, as long as it resolves within 24 hours and doesn't progressively worsen

• Bone pain (typically sharp, pinpoint, and felt early in the run or with impact): Should always be 0/10. Even mild bone pain may indicate a stress reaction or stress fracture, which requires immediate rest and evaluation

Pain that’s localized, persistent, or worsens over time should never be ignored. Regularly check in with your body before, during, and after runs—don’t wait for it to become unbearable. If something feels off, especially in the same area for several runs in a row, modify your training and consider scheduling a professional assessment.

Ignoring pain may not only delay your training—it could end your race season altogether. Listen early, act smart.

Are you experiencing pain while running? Read my article: “Training with Pain: Key Principles for a Smart Approach.”

5. Winging It on Gear and Footwear

Your running shoes are more than just gear—they’re your first line of defense against injury. Choosing the wrong pair, or running in shoes that don’t match your foot type and gait, can lead to common issues like plantar fasciitis, shin splints, and knee pain.

Instead of guessing based on looks or brand, get fitted at a local running specialty store like Mitten Running Company or Gazelle Sports Kalamazoo. Their experienced staff can perform a basic gait analysis, evaluate how your foot moves, and recommend a shoe that matches your foot structure, running mechanics, and training goals. Every runner’s needs are different—some benefit from neutral cushioning, others from stability or motion control shoes, depending on how their foot behaves under load.

Want a deeper dive into what makes a running shoe right for you? Check out my article: “Your Feet, Your Foundation: Why The Right Shoes Matter.”

And remember, never try new gear or shoes for the first time on race day. Give yourself at least a few runs to break them in and ensure everything feels right. The same rule goes for fuel—test your race-day nutrition plan during long runs to avoid surprises.

Ready to Train Smarter and Stay Injury-Free?

Garrett McLaughlin specializes in helping runners of all levels prepare, perform, and recover with a smarter, more individualized approach. Whether you're training for your first half marathon or chasing a new personal best, you’ll benefit from working directly with a professional who blends athletic training/sports medicine, strength & conditioning, and injury prevention.

Services include:

• Slow motion running analysis to identify and correct inefficiencies

• Strength training & rehabilitation programs tailored specifically for runners

• Injury risk screening and orthopedic evaluations

• One-on-one running coaching and training plans built around your goals, lifestyle, and injury history

With a background in sports medicine and performance, Garrett has worked with runners of all levels, helping them train smarter—not harder. Let’s make sure your first half marathon is the start of something great, not the cause of a setback.

Ready to take the next step? Contact Garrett to schedule your evaluation. Your body (and your race results) will thank you.