We’ve already talked about the basics—your age, gender, and training history. But those are just the starting points. There’s a whole bunch of other stuff that can make or break your race day time. Some of it you can control. Some you can’t. But all of it matters. So let’s dig in:
Training & Fitness Level
Let’s not sugarcoat it—this is the big one. How you train, how often you run, and the quality of your workouts? That’s your foundation.
If you’re logging smart mileage, mixing in quality stuff like tempo runs, intervals, and long runs, your odds of running a strong race go way up. Research even backs this up. One study showed runners doing interval workouts finished faster than those who skipped them. Another one linked higher weekly mileage and longer long runs with better half marathon times. No surprise there.
If you’ve prepped your body to run 13 miles, you’ll crush it more confidently than someone whose longest run was five miles. Trust me—I’ve coached runners who knocked 10 minutes off their times just by adding one smart long run per week.
Bottom line: Consistent, purposeful training is the number one thing you can control.
Your turn: What does your training look like right now? What’s one area you could improve?
Pacing and Race Strategy
You could be the fittest person out there, but if you blow up at mile 3, it won’t matter.
The best pacing plan? Even or slightly negative splits. That means start a little slower and finish strong. Research shows half marathoners who stick to even pacing finish faster, especially compared to marathoners who start fast and fade hard.
I’ve seen it firsthand—runners who didn’t get any fitter but raced smarter and beat their old times. Don’t chase the pack at the start. Let ‘em go. Stick to your pace and reel them in later. That’s how you win the mental game.
Coach’s Tip: Practice pacing in training. Don’t wait until race day to figure it out.
Body Type & Genetics
Let’s be honest: genes matter. Some folks just have a natural engine.
Two runners can do the exact same workouts but finish minutes apart. Why? One might have more slow-twitch muscle, better biomechanics, or just a lighter build. A leaner body means less weight to carry, and that usually equals faster running—within healthy limits, of course.
But that doesn’t mean you’re doomed if you’re not built like a pro. I’ve never been naturally fast. I had to claw for every second. Most of us do. Don’t use genetics as an excuse, but also don’t beat yourself up if someone else trains less and still runs faster. Your race is your own.
Reflection question: Are you training smart based on your strengths—not someone else’s?
Age & Gender
Yep, these count too. Men tend to run about 10–15% faster than women due to biology—higher muscle mass, testosterone, and red blood cells help carry oxygen.
And age? Most of us slow down gradually after 40. That’s just part of the game. But here’s the cool part: many races now give you age-graded results, which compare your time to world-class runners in your age group. So a 60-year-old running a 2:00 half might actually score better than a 30-year-old running 1:45.
I love those stats because they remind us—context matters.
Reality check: Don’t compare your raw time to someone younger or from another gender. Use age-graded scores to see your true progress.
Course Terrain
Flat course? You’ll fly. Hilly trail? Get ready to grind.
I’ve raced on rolling courses where one nasty hill at mile 10 stole 7 minutes off my time. And I’ve run pancake-flat routes that gave me PRs with room to spare. Choose your course wisely—especially if you’re chasing a personal best.
Want a fast time? Look for races known to be flat and fast—like Houston or Berlin. But if your local race has trails and climbs, respect it. Don’t compare that time to your buddy’s fast road half. Different game entirely.
Pro move: Always study the course map before race day. It’s free time just waiting to be saved.
Weather Conditions
This one can absolutely ruin your day if you don’t plan for it.
Perfect racing weather? Around 50°F (10°C), low humidity, cloudy skies. But how often do we get that? In places like Bali where I train, it’s more like 85°F and sticky. That alone can slow me down by 2 minutes per mile. No joke.
Wind, humidity, rain, even elevation—they all play a role. I once ran a half in Solo and ignored the insane heat. No pace adjustment. No extra hydration. I ended up collapsing and losing memory of the finish.
Lesson learned: Respect the weather gods.
Quick tip: If the weather sucks, slow down your expectations. A slower time in tough conditions might be a bigger win than a PR in perfect weather.
Fueling & Hydration
Fuel smart. Even in a half.
You might not bonk like in a full marathon, but if you’re running longer than 90 minutes, some carbs mid-race can keep you steady. Same with water—don’t wait until you’re dying of thirst. Even small sips every couple miles can keep the fatigue monster at bay.
I’ve seen runners fade hard at mile 11 just because they skipped nutrition. One gel could’ve saved them. It’s not magic, but it is momentum.
Reminder: Practice your fueling strategy in training. Race day is not the time to try new tricks.
Mental Toughness
Your mind is the real X factor.
If you go into a race second-guessing yourself, your legs will follow. That voice in your head—“I can’t do this” or “I’m falling apart”—it can rob you of minutes. But if you flip the script and stay calm, positive, and focused, you’ll go further than your fitness alone would predict.
In my early races, I let my head talk me out of strong finishes. Now, I run with mantras. I think about who I’m doing this for. I repeat, “One mile at a time.” It helps. A lot.
Ask yourself: What’s your go-to thought when things get hard out there?
A Few More Factors
- Injury/Illness: Running with a cold or a sore leg? Your time will suffer.
- Sleep: Poor rest = poor race.
- Shoes: Some of those carbon-plate “super shoes” really do give a slight edge (if they work for you).