How to Run Your First Marathon

Running a marathon for the first time is not easy, but with the right guidance, you’ll be in the best position possible to achieve this awesome goal. This post will help you prepare for your first marathon, and future marathons if you fall in love with it like I have. 

Let’s make that leap into the unknown and scary together! 

Deciding which marathon is right for you

Additionally, you need to figure out when/where you are racing to determine some key components to your training. For a beginner, I would recommend up to 16 weeks of total training. A lot of great marathons are in the Fall or Spring, so make sure you are also aware of the type of weather you thrive best in and try to pick a race that will match your needs. Personally, I like cooler temperatures so marathons in November and December are typically my favorite.

Commit to the goal

The first step to running a marathon is to commit to the goal. The training will be hard, and the commitment and dedication will at times feel overwhelming. But what is hard is not impossible. Embrace each challenge and know that in the end, it will all be worth it. 
Now that you’ve decided you really want to do this, I would pick a marathon and register. Put in on your calendar; it will help conceptualize the entire process, which will help make everything feel more real and will add a component of accountability to your training. 

Picking a marathon training plan

There are many beginner training plans online so make sure you pick one that excites you and you think you can handle. A few training plans that I trust and recommend are: 

• https://www.halhigdon.com/training-programs/marathon-training/novice-1-marathon/ (For a very novice runner who wants as much guidance as possible at no cost)
• https://runsmartproject.com/training-plans-old/ (For a beginner who is willing to pay for personalized workouts to match his/her training goals)
• http://www.jeffgalloway.com/training/marathon-training/ (For a beginner who has been doing some running/walking in the past few weeks)

Here’s what you can expect: 

Typically, each week you want to include a long run (which I will argue is the most important run of the week), a faster-paced interval run (a run that includes some speed and is broken up into different length intervals), and 2-3 easy runs. The long run is crucial because it will be what most simulates what your actual marathon will feel like. 

The idea of ‘time on feet’ is critical to remember because you want to train your body to be able to handle the cumulative load of being on your feet for many hours at a time. You also want to make sure you include two days a week of supplemental strengthening exercises, which I will get into more detail a bit later. As you progress, you can add more volume/intensity to your week, but I would start with 4-5 days of running and 1-2 days of rest or cross-training (any other form of exercise: i.e. biking, swimming, elliptical, etc.)

What running shoes should I buy for a marathon?

Before you start running, you want to make sure you have the right shoes. In this day and age, there are hundreds of different shoes to choose from, so I would advise going into your local running store and having them fit you for a pair. 

The shoe buying process can be overwhelming with all the options and opinions out there, but one general guideline to follow: if the shoe is comfortable and supportive on your foot, you should be fine.

Additionally, make sure you practice running in the shoes you will be racing in and try to get a new pair every 300-400 miles. This will help to keep your lower half healthy and feeling fresh.

Marathon Training Recovery

Another key component of your training is RECOVERY!! Recovery is not the absence of training, it is training in itself. A lot of runners struggle with this aspect, but the only way to make real progress in training is to let your body rest and adapt to the training. Many athletes have the flawed mentality that the more they train, the more fit they will become. Ultimately, without recovery one will never improve. It is the rest period after a workout that allows one’s body to adapt to the stress you just put it through and come back stronger than before. 

Recovery does not just mean rest. It also means making sure to stretch/foam roll to keep your muscles and tendons loose and pliable, eating immediately or as soon as possible after a workout, as well as strengthening exercises to keep you strong and injury-free. It is imperative to make time in your training for stability/mobility exercises, as well as strength-training to improve running form and decrease your likelihood of injury. Sometimes we think that running an extra mile here or there is going to be the difference to our training, but I strongly believe that reducing a run by 5-10 minutes and using that extra time to do strengthening exercises will benefit you much more in the long run (pun intended ).

Again, there are a plethora of good resources online for flexibility and strengthening exercises, so find one you like and stick with it. Personally, I have found that Jay Dicharry’s books, Anatomy for Runners and Running Rewired, are phenomenal guides for both flexibility and strengthening exercises. If you don’t want to purchase his books, a few key strength exercises to include in your program twice a week are: 

• Squats (2-3 sets of 8-10 reps)
• Lunges (2-3 sets of 8-10 reps each leg)
• Single Leg Romanian Dead Lifts (2-3 sets of 8-10 reps each leg)
• Plank hold (3×30 sec)
• Calf raises (2-3 sets of 10-12 reps each leg)

This leads me to my next important topic, sleep and nutrition. 

Sleep and Nutrition

To have sufficient energy to fuel your body for the training you will be doing, you must take sleep and nutrition into account. Sleeping 7-9 hours a night is ideal and you want to prioritize a sleep routine that keeps you feeling rested and feeling good. 

In regard to food, you need to think in terms of fueling your body. You want to make sure that you are giving your body the best possible nutrients to allow it to perform at its best. A lot of runners struggle with the nutrition component, but one of the best ways to think is to have the majority of your diet be comprised of whole foods (minimally processed foods that are close to nature, such as fruits, vegetables, nuts, beans, etc.), whole-grains, and a variety of nutrient-dense foods. 
Also, the importance of protein for someone training for a marathon is essential. You are stressing your muscles to their limits and you want to replenish them with enough protein to help rebuild them.

Lastly, you never want to go too long without eating and don’t tell yourself any food is off limits. Of course, you don’t want to eat an entire chocolate cake, but if you’re craving a piece, then eat one! By listening to your hunger cues and giving your body what it wants, you will be less likely to binge on something that you have told yourself is off limits.
You will really want to practice eating before big training runs so you can get familiar with what works well for your body before race day.

Typically, some great pre-race foods include bananas, toast with peanut butter and honey, and oatmeal. The night before your race you want to focus on eating a meal that has about 60% carbohydrates (pasta, rice, bread), 30% protein, and 10% fat. Finally, you need to practice fueling DURING your training runs. There are now a wide array of energy gels out there to practice with, as well as some liquid carbohydrate based drinks that work great. Personally, I love the Maurten carbohydrate drink and the Gu energy gels. Just make sure you always practice your strategies and NEVER TRY ANYTHING NEW ON RACE DAY.

The mental component of running a marathon

The last piece of the puzzle that I think is critical is the mental component. In endurance sports, the mind can play many tricks on the body and it is vital to remember that we are stronger than we think. A huge mantra that has helped me in my running career is to ‘control the controllables’. 

We don’t have control over the weather or how other people are doing, but we do have control over our attitude and our effort. Do your best to focus on the factors that will put you in the best position to reach your goal. Everything else is irrelevant.

You can do this!

I’ll just leave you with my favorite quote, “So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.”

Go out there and chase down your dreams my friends!

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