The Half Marathon Guide by Tifosi

Half Marathon Training Tips from Tifosi Sports CEO Nick Zografos

Training for a half marathon is exciting—especially if it’s your first “big” event. Whether you’re aiming for a new personal best or enjoying the journey, preparation is key.

Tifosi Sports CEO Nick Zografos recently ran the 2023 Mizuno Half Marathon in Amsterdam and is preparing for The Athens Marathon on 12 November 2023—both in the Cloudmonster Lumos. Based on his training experience, Nick offers these insights for runners tackling 21.1 km:

“You have got to give yourself enough time to get fit. You need to strengthen your body and mind. Avoiding injuries and staying healthy is imperative. Most importantly, you must remember to have fun during training and in the event itself.”

Choose the Right Shoes

Nick advises: “Buy a good road running shoe—ideally two pairs. Picking the right shoe for your body is important,” and recommends testing On’s Cloudrunner, Cloudgo, Cloudstratus, Cloudmonster, or the latest Cloudflow 4.

Prioritise the Right Gear

A good technical running outfit can make the difference between comfort and distraction. Nick suggests: “Buy good socks, shorts, and a shirt for race day—you want to avoid chafing or risking not finishing because of the wrong gear.”

Follow a Structured Plan

Your training should span 12–14 weeks, with gradual increases in mileage, strength training every 10 days, and weekly long runs, recovery and interval sessions. Include rest and cross-training to balance effort and recovery.

“This variety will get your body ready for race day. If you're unsure how to train, consider hiring a coach or finding an experienced running partner.”

Listen to Your Body

Rest is crucial. Feeling exhausted? Opt for an easy walk instead of a run—walking during a half marathon is still part of the training process. “Listen to your body.”

Fuel and Recovery

Balanced nutrition—lean protein, whole-grain carbs, and sports drinks or gels—is essential. In the final 10 days, taper your training, reduce stress, and prioritise sleep to arrive at the start line fresh and strong.

Race Day Strategy

Start steady and soak in the atmosphere. Follow a pacing group for the first 5–10 km, monitor your time and heart rate, and reassess at 18 km to finish strong.

“The better you finish your half marathon, the more ready you’ll be for your next event.”