My Journey to a One-Hour Faster Half Marathon in 8 Months

As a newbie trail runner.

In August 2023 when I started my running journey, I could barely jog for five minutes. Now, I’ve shaved nearly an hour off my half marathon time. In March 2024, I completed my first half marathon at 3 hours and 11 minutes. It was a massive milestone, especially given the 2200 feet of climbing on that route. But last weekend (November 9, 2024), I hit a new half-marathon personal best of 2 hours and 16 minutes during a 25k (15-mile) race that I completed in 2:38!

So, how did I do it?

It certainly wasn’t just one single change but a combination of new habits and strategies that made the difference. Here’s how I went from a total beginner to a stronger runner (albeit still relatively slow but better!) in less than a year:

1. Consistent Training - I structured my training around three runs a week:

• 1 track workout focusing on intervals and building speed. This has also been a great way to introduce my body to new paces and show my cardiovascular system that it will in fact survive.

• 1 hilly trail run with a local trail running group. The usual route we do has about 450-ish feet of climb along with plenty of natural obstacles like roots, rocks, and stairs

• 1 long run - the distance for this long run depends on where I am in my training and how I’m feeling. It’ll usually range between 7-15 miles.

• In between my runs, I incorporate some strength training sessions aiming for at least twice a week has also been a game-changer, boosting my stamina and helping prevent injuries. These gym days get shuffled around in the week depending on my schedule.

• Sauna whenever possible. I love the sauna for recovery and try to squeeze it in whenever possible. That usually looks like once a week for at least 3x a month. I use my sauna time to listen to my favorite podcast or this is the time that I let myself doom scroll the internet. Otherwise, doom scrolling is a habit I’m trying to conquer so I will generally only allow myself time to do so when paired with another task.

And here’s my golden rule: no two consecutive days off. Taking a break is fine, but if I rest two days in a row, it’s harder to regain momentum. Even if I’m tired, I’ll at least do some yoga or take a walk—anything to stay in the groove and prevent that dreaded brain and body rot. I find that two consecutive days off with no activity is more harmful than restorative. For days when I feel like I don’t have any juice left, I’ll call upon some active recovery.

Examples of active recovery:

• Walk with the dog at the park

• Yin yoga

• A hike <5 miles

• Cleaning the house

• Light yard work

• Relaxed bike ride

• Stretching + sauna at the gym

2. Dialed-In Nutrition - Nutrition has been another major area of improvement. I know tracking isn’t for everyone but I enjoy it - it makes me feel like I have more control and it helps eliminate guess work. For tracking, I enjoy Cronometer which is a free and easy-to-use app that helps me balance calories, macros, and micronutrients. I aim for protein to make up 25-30% of my daily intake, splitting the rest between carbs and fats. I’m not obsessive about it, but it gives me useful guidelines. Tracking has also helped me gain better insights into my habits. On days when I feel really strong in my training, I’ll look back on my nutrition that day and the day before for some insights - usually the two are tightly correlated.

I also made a few dietary adjustments:

• I know that I have a gluten sensitivity so I try to avoid it as much as possible knowing that it’ll result in discomfort and inflammation. I’m also mindful of my sugar intake to prevent inflammation.

• Reduced alcohol—now it’s a once-a-week indulgence instead of a daily habit. Even on those days when I have an alcoholic beverage, it’s usually just one. This has been a huge change.

• Fuel before training—I avoid fasted workouts, they make me feel terrible. I’ve tried training fasted and fueled and have found that my fasted workouts drastically compromise my effort levels. When I train fasted, I find that my effort level is greatly reduced and that doesn’t support my goals.

• I prioritize staying within a specific caloric window 5-6 days a week as a guideline for maintaining energy levels, fat loss, and muscle development. If I drop too far below this guideline, I notice my energy tanks. If I eat above this guideline, I find that the foods I incorporated that day are usually more of those highly-palatable, processed foods that don’t support my goals. This will usually make me feel bloated and more fatigued. So I’m always aiming for that sweet spot in energy intake.

If you’re interested, I’d love to dive deeper into my training nutrition in a future post (comment down below if that’s something you’d be interested in)

3. Finding a Community - Training with others has changed everything. I joined two local running groups (one for track workouts, another for trail runs), and it’s made such a difference. Not only do I get that extra push on tough days, but I’m surrounded by people who inspire me to keep going. Honestly, the encouragement and sense of belonging make a huge impact.

4. Adjusting My Meds - After thyroid cancer, managing my thyroid levels has been a continual process. In May, I discovered that the meds I was on weren’t working at all, so we adjusted, and I felt a major shift. However, these shifts take a long time, usually 5-6 weeks, to feel a difference just because the nature of those pharmaceuticals. The difference in my energy, recovery, and overall well-being was huge. When my thyroid levels are stable, everything else falls into place a bit more easily.

5. Prioritizing Sleep - I know—sleep is the one thing everyone talks about but few prioritize. But if I’ve learned one thing, it’s that all the training in the world means nothing without rest. I’ve stopped feeling guilty about needing naps or calling it an early night. Proper sleep is like hitting the “refresh” button for my body and mind.

These adjustments weren’t about finding extra hours in the day. They were about choosing smarter alternatives—replacing screen time, for example, with training or winding down earlier to get better sleep. Each day’s effort builds toward something bigger, and it’s incredible how a little progress each day can add up.

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Looking Ahead

I’m working on a video series to go deeper into each of these points because I’ve had so many questions about them. So if you’re on a similar journey, just remember: it’s not about huge leaps. Just focus on today. Can you be a little faster, better, and stronger than you were yesterday? Challenge your self-limiting beliefs, start before you’re ready, and tackle what you can today.

If you’re interested in more strength training and running blogs, let me know! I have some big goals next year and I’d love to help you with yours.