So, you’re thinking about running your first marathon, huh? Tackling 26.2 miles (or 42.2 kilometers) for the first time can feel pretty intimidating, even for seasoned runners.
But guess what? With a bit of planning and a healthy dose of patience, it’s an absolutely achievable goal—and one you’ll be incredibly proud of.
Training for and completing a marathon is not just a physical feat; it’s a rewarding journey that everyone should experience at least once, including you!
We’re here to guide you through this exciting adventure with some practical advice and tips. Our goal? To transform that “maybe someday” thought into a concrete plan and get you to the starting line.
Just have faith in your training, believe in yourself, and let’s dive in!
Let’s dive right into it…
How to Run Your First Marathon
Running a marathon requires quite a bit of respect. While you might wing it through a 10K or even survive a half-marathon with minimal training, a marathon is an entirely different beast.
But before we dive into all things marathon training, let’s take a quick look at the fascinating history behind how the marathon came to be.
Related: Best Running Books for Beginner Runners.
History of the First Marathon
Legend has it that back in 490 BC, ancient Greece was under threat from the powerful Persian Empire. The city-state of Athens rallied its troops to meet the Persians at Marathon, while sending a professional running courier, Pheidippides, to Sparta to request reinforcements.
This guy ran an incredible 150 miles (240 kilometers) to Sparta and back in just two days. Talk about endurance!
But Pheidippides didn’t stop there. He then ran 25 miles (40 kilometers) from the battlefield at Marathon back to Athens to deliver the news of the Greek victory over Persia.
He arrived, proclaimed “νικῶμεν” (nikomen, “hail, we are the winners”), and then, exhausted beyond belief, collapsed and died. Yeah, we definitely want to avoid that last part!
The marathon race we know today was born at the first modern Olympic Games in 1896, held in Athens. To honor Pheidippides’ epic run, competitors raced from Marathon to Athens.
This event quickly gained popularity and became a staple of the Olympic Games. Major cities began hosting their own annual marathons, and the distance was eventually standardized to 26 miles 385 yards (42.195 kilometers), roughly the distance from Marathon to Athens.
Without a solid training plan, you’re getting nowhere in your marathon dream…
Training Plan
Why do you need a training plan?
A training plan is your best friend when prepping for a marathon. These plans, typically spanning 12 to 20 weeks, give you the structure you need because, let’s face it, building up to 26.2 miles isn’t something you can rush.
Once you’ve circled that marathon date on your calendar, you can start planning backward from there. Your starting point will depend a lot on your current fitness level.
If you’re already hitting the pavement four or more times a week, and maybe you’ve knocked out a 10K or a half-marathon, your body is probably in a pretty good shape to handle the increased training load. But if you’re relatively new to running, no worries—we’ve got you covered.
To play it safe, we recommend a 16-week plan to gradually ramp up those miles. Slow and steady wins the race, right?
If you’re already in great shape and have a solid running base, you might get away with a 12-week training plan, but I wouldn’t go any shorter. You want to be fully prepared for this challenge.
A good training plan also keeps things interesting. It mixes up your workouts so you’re not stuck in a boring routine. You’ll get to do fun stuff like interval sessions while sticking to the 80/20 rule—80% of your runs at an easy pace, 20% at a faster pace.
Following a training plan takes the guesswork out of your preparation and boosts your confidence. By the end, you’ll feel amazing knowing you’re ready to tackle a marathon.
Here’s our favorite marathon training plan. Remember, you’ll need to tweak it to fit your unique running background and history.
Key Takeaway: Training Plan
A marathon training plan provides structure, gradually builds your mileage, and keeps workouts engaging. Whether you’re seasoned or new to running, a well-designed plan boosts confidence and prepares you thoroughly for race day. Aim for a 16-week plan for optimal results.
Where To Start Your Training
Let’s be real—figuring out where to start is where most people trip up. You might think you need to be a seasoned runner, regularly smashing out 5Ks, 10Ks, half marathons, and hitting personal records to even consider a marathon. But guess what? That’s totally not true.
You don’t need to start running 30, 40, or 50 kilometers a week right away. It’s all about building on what you’ve got. The key is to match your training plan to your current fitness level and gradually increase from there.
So, to answer the question “Where do you start?”, it depends on where you are right now. If you’re running 3K twice a week, great—that’s your starting point. If you’re already doing 30K a week, that’s where you begin. The important thing is to start where you are and build up from there.
But let’s assume you’re not starting from scratch. If you’re a bit impatient and want to jump straight from a 10K, that’s doable, but give yourself more time to train.
The best starting point, however, is if you can already finish a half-marathon. If you’re not there yet, it’s a good idea to train for a half-marathon first. Nail that, and then come back ready to tackle the full marathon.
Key Takeaway: Training
Start from your current fitness level and gradually increase your mileage. Whether you’re running 3K or 30K weekly, build up from there. If you’re already completing half-marathons, you’re in a great spot to aim for a full marathon.
Type of Runs You’ll Need for Your Marathon Training
For this article, we’re sticking with a 16-week training plan. Don’t freak out—four months might sound like ages, but it gives you plenty of time to build up your training at a sensible pace.
Marathon training boils down to running regularly and progressively.
Regularly means getting back out there as soon as you’ve recovered from your last run. Keep challenging your body with the next run.
Progressively means upping the ante as your body gets fitter and more accustomed to running. This usually involves adding more distance to your runs or even sneaking in an extra run each week to boost your overall mileage and volume.
As you get fitter, you’ll see your week gradually shape into a regular schedule. Two runs become three, then four, your long run stretches out, and you’ll start mixing in some intensity. Before you know it, you’re in the groove!
A good rule to keep in mind is the 10% rule—don’t increase your training by more than 10% each week. This applies to both time on your feet and the mileage you’re covering. Sticking to this rule helps your body adapt to the training load and minimizes the risk of injury.
Aim for five to six sessions per week, depending on your schedule. If you have more time and your body can handle it, you can go for seven sessions a week, but make sure to include a double-run day so you still get one rest day.
Your weekly runs should include:
- One long run
- One tempo run
- An interval or speed run
- One to two zone two runs
- The rest should be easy, aerobic runs
Long Runs
Don’t put all that time and energy in jeopardy by neglecting one crucial element of your training plan: the long run.
The long run is the cornerstone of your training, and it’s simply your longest run of the week. It’s fantastic for building endurance and boosting your aerobic capacity.
But approach it with caution and tailor it to your needs. You shouldn’t dive straight into a long distance.
For example, elite marathoners clock around 100 miles (160 km) per week, with their longest run being close to marathon distance.
If you’re an amateur runner putting in around 50 miles (80 km) a week, your long run would be around 15-16 miles (25 km).
As race day approaches, aim for long runs between 17 and 22 miles (30-35 km). Once you hit that range, there’s no need to push it any further.
We also measure long runs in minutes rather than miles. If your run starts stretching beyond three hours, it’s a good idea to cut it short.
Here’s an interesting thing I found surprising in this study:
The overall weekly mileage is actually more important than the long run itself. The study shows that runners with higher weekly mileage tend to have better marathon finishes.
However, running longer than 35 kilometers (21.7 miles) doesn’t offer a performance boost compared to runs between 30 and 35 kilometers.
Based on this, if your training plan currently has you running only three times a week, consider gradually increasing your frequency to four or five times a week. This approach helps build up your weekly mileage sensibly.
Can you work out in your long runs?
Absolutely! This is where you can get creative by adding a workout in the middle of your long run. It’s like a two-for-one deal: you’re still logging those important long miles while incorporating a focused session. Whether it’s a threshold run, intervals, or hill repeats, you’re adding variety and intensity to your routine.
What pace should your long run be?
Your long run should be at a conversational pace. This means running in Zone 2 of your heart rate zones, or about 60 to 70% of your maximum heart rate.
To put it in perspective, your long-run pace should be about 10-20% slower than your marathon pace. This way, you’re building endurance without overdoing it.
When can you do your long runs?
Everyone’s different, so finding the right timing for your long runs might take a bit of tweaking as you prepare for your race.
Typically, doing a long run once a week works best, and it often falls on the weekend when you have more time. For the training plan we shared, Sundays are ideal for your long runs, with Saturday reserved for rest.
Keep in mind, it’s not about how far or how fast you go. Have a plan, and like the rest of your training, build up your distance gradually.
If you’ve found a system that works well for you, we’d love to hear about it! Share your tips in the comments below to help out the community.
Tempo Sessions
Tempo sessions are key for marathon training. They help you get comfortable running at your planned marathon pace for extended periods. These workouts can be mentally challenging, but they bring significant gains in your fitness.
For a standalone tempo session, start with an easy 15-minute warm-up. Then, gradually ramp up to your marathon pace over another 15 minutes.
Hold that pace for 20 minutes to start, and increase the duration as you progress, eventually aiming for up to an hour.
Alternatively, you can mix tempo work into your long runs. For instance, you might do seven 2K segments at your marathon pace, with a 1K recovery run at a pace that’s 30 seconds slower. Repeat this seven times.
If you’re just starting out, begin with three to four segments and build from there.
These are some great tempo-day running shoes for you.
Interval Sessions
Interval sessions are a fantastic way to shake up your training and push yourself harder than your marathon pace.
In the first part of your training block, try focusing on hill reps. For example, tackle five to six sets of three-minute uphill sprints, followed by an easy jog back down for recovery. You can adjust by increasing the number of reps or extending the duration of each rep.
For faster intervals, work on 1K or 1-mile repeats at a pace closer to your 10K or half-marathon speed.
A good starter workout might be six 1K repeats with a 90-second jog recovery in between. Begin with fewer repeats and gradually build up as your training progresses.
Steady Sessions
Steady sessions are fantastic for boosting your aerobic capacity and simply piling up those miles. These runs should feel comfortably challenging—think of it as a 3 to 4 on the Rate of Perceived Exertion (RPE) scale, or Zone 2, which is about 70 to 80% of your maximum heart rate.
Start with steady runs around 40 minutes long, and gradually increase them to up to 90 minutes. Aim to include these steady runs once or twice a week to build up your endurance without overloading your training.
Recovery Runs
With all the stress and strain you’re putting on your body, recovery becomes even more important.
Recovery runs are your chance to take it easy—pace is secondary, as long as you’re not pushing too hard.
These runs should be at a super easy, conversational pace, with an effort level of 2 to 3 out of 10. The goal is simply to get your legs moving and pump oxygenated blood back into your muscles.
Recovery runs are actually something to look forward to because they’re low-key and don’t require a watch.
For instance, if you’ve had a tough workout the night before, a recovery run in the morning can help loosen up your legs and get you ready for a quality session later in the day.
As we mentioned earlier, recovery sessions aren’t limited to running. You can mix things up with a swim, an easy bike ride, running-focused yoga, or even some time on the elliptical trainer.
If you’re sticking to running, keep your recovery runs capped at 40 minutes. For cross-training, an hour is a good maximum.
To keep things interesting, consider adding short bursts of speed. Three to four sets of 80-meter strides are a great way to stay sharp and prevent sluggishness, plus they help prep you for your next intense workout.
If you have gym time available, include some weighted squats, deadlifts, or upper-body exercises. These will help strengthen your body and make it more resilient to the stresses of training.
So, you’ve put in the hard work, and the taper period is here. With just seven days to go until race day, what’s next?
Key Takeaway: Types of Runs
In a 16-week marathon training plan, it’s crucial to include a mix of run types: Long runs to build endurance, tempo sessions to get comfortable at marathon pace, interval sessions to boost speed and strength, steady sessions to enhance aerobic capacity, and recovery runs for muscle healing.
If you’re wondering, there are actually some really good running shoes for recovery days. Check them out!
Let’s dive into how the final week before the marathon should look…
What To Do In Peak Week
Training:
According to our marathon training plan, the final week of training should look like this:
- Monday: Rest day
- Tuesday: 30-minute easy run
- Wednesday: 30-minute easy run, followed by 4×100 meter strides
- Thursday: Another rest day
- Friday: Shakeout run—1K at an easy pace, 3K at your goal marathon pace, 1K easy again
- Weekend: Race day!
The goal during this peak week is to avoid burnout while staying active. You want to keep your body moving without pushing too hard. This approach ensures you’re fresh and ready for race day.
This is called tapering, that golden period where you ease off the training to let your body hit peak performance on race day. Think of it as a luxurious cooldown before the big show!
Believe it or not, according to this study, the magic of tapering can boost your running performance by up to 3%, which is the same benefit that Nike promises if you wear one of their racing shoes.
So, if you tweak your training volume, intensity, and frequency right, you’re set for a nice little performance bump.
But don’t go completely idle! Keep a dash of speed work in your routine to keep your legs feeling fresh and ready. Just remember to throw in some extra recovery between those speedy intervals.
Maintaining these runs will help manage any pre-race jitters and give your week a solid, structured vibe. It’s all about striking that perfect balance before you crush it on race day!
A quick final run at race pace (but not the full distance) can work wonders for your confidence and rhythm.
It’s like giving your legs and mind a sneak peek of race day, helping you lock in that pace and feel the speed. If you’re gunning for a specific time or a new PR, this run makes everything click into place!
Many marathons come with vibrant expos leading up to the big day. They’re a blast—filled with energy, swag, and the excitement of race day. Just a heads-up: try not to wander too much or pick up anything you haven’t used before. Save the new gear for another race!
During this final stretch, ditch the interval training and threshold runs. Stick to easy runs to keep your legs fresh and ready to roll.
And here’s a no-brainer tip for you: sleep! It’s your best friend in the tapering phase…
Sleep:
Sleep is your secret weapon for recovery and is as important as your training. Your body does its best repair work while you’re catching those Z’s, so don’t underestimate the power of a good night’s sleep.
The night before the marathon, nerves or unfamiliar surroundings might make sleep tricky, and an early wake-up call might add to the challenge. That’s why it’s key to bank plenty of quality sleep in the days leading up to race day.
Set a consistent bedtime, and wake up at the same time each day—ideally, the time you’ll need to get up on race day. This helps your body adjust and avoids any rude awakenings.
And speaking of preparation, let’s talk about the marathon buzzword: carb loading…
Carb Loading:
Ah, carb loading! It’s a topic that gets mixed reviews, but for many runners, it’s a game-changer. Taking on some extra carbs in the week leading up to your marathon can help top off your glycogen stores, giving you the energy boost you’ll need on race day.
Glycogen is your body’s go-to fuel during endurance runs, so making sure those stores are full is key. But hold on—no need to turn every meal into an all-you-can-eat pasta party!
Since you’ll be tapering and using less glycogen, just add a bit more carbs to your meals in the last 48 hours before the race.
Keep it balanced and avoid going overboard with pizza and pasta every time you sit down to eat. The goal is to feel energized, not sluggish, when you hit the starting line.
Hydration:
Hydration is critical, but here’s a common misconception: many folks think they need to double or even triple their water intake in the days leading up to the marathon, especially if they sweat a lot. Even if it’s a chilly day, this isn’t necessary and can actually backfire.
Unlike glycogen, your body can only store so much fluid. Over-hydrating is a real thing, and no one wants to be running to the bathroom ten times a day.
Use the trusty pee color test to gauge your hydration levels—aim for a pale straw color, and you’re golden.
Now, here’s a nifty tip: some evidence suggests that sodium preloading can help you retain more water. This means upping your sodium intake in the 24 hours before the marathon, maybe with a high-sodium sports drink, can help you hold onto more fluid. The science is still emerging on this, so the key is to be sensible and find the right hydration balance.
Remember, it’s all about staying hydrated without going overboard. Find that sweet spot, and you’ll be in great shape both leading up to and during the race.
Plan Everything:
The last thing you want on race day is any nasty surprises, so make sure you’ve planned, planned, and then planned some more.
If possible, scout out the course or at least research the terrain and route. Know what you’re up against!
Check the weather forecast and make sure you’ve got the right gear for the conditions on race day. Rain or shine, you’ll be ready.
Got your race number? Know whether you need to pick it up at the expo or if it’ll arrive in the mail.
Familiarize yourself with the location of toilets, aid stations, and parking.
Think about the essentials: will it be cold? When and where do you drop off your bags? Do you have enough clothing to stay warm after the race? Can you leave it somewhere safe?
If you’re taking the train, book your ticket in advance and figure out how long it’ll take to get from the station to the start area.
When race day arrives, you want to feel as relaxed as possible, and thorough planning is your secret weapon (well, besides training, of course).
Give yourself more time than you think you’ll need. That way, if any hiccups occur, you’ll handle them with ease, and race day will be smooth and stress-free.
Headspace:
Running a marathon takes a lot of training and time, but by race week, the hard work is done. There’s not much more you can do physically, so it’s time to shift gears and focus on mental preparation.
Spend a few minutes each day sitting quietly, visualizing yourself at each section of the race, especially crossing that glorious finish line. This mental journey through the race will be a lifesaver on marathon day when the going gets tough.
Think about some mantras that could get you through the rough patches. Personally, mine is “a smile a mile.” What about you? Are there any mantras that have helped you power through those longer training runs?
Check out what your favorite runners or celebrity heroes use for inspiration. There’s nothing like borrowing a powerful phrase for a tough race.
Focus on all the reasons you’re excited to run and why you’ll perform well. Now isn’t the time to dwell on anything that didn’t go perfectly in your training. Look forward and concentrate on the exciting positives for race day.
Key Takeaway: Peak Week
Focus on tapering to ensure peak performance. Your schedule should include rest days, easy runs, and a shakeout run at goal pace to keep you fresh. Prioritize quality sleep and consider carb loading and hydration adjustments to top off your energy reserves.
How To Run A Marathon in 24 Hours!
You might think that to test whether you’re ready to cover the full marathon distance, you need to run those 26.2 miles in your training. That’s a big no-no, and here’s why…
If you run the marathon distance during training, you’ll likely need an entire week of complete rest afterward.
Then, you’ll need another two or three weeks to get back to higher-volume running, completely flipping your training plan upside down.
It’s far better to keep your training momentum with higher-volume training and shorter long runs. Running beyond 20 miles and ignoring the necessary recovery time can not only disrupt your training but also increase your risk of injury.
This all ties back to the concept of diminishing returns. The longer the run, the greater the recovery time needed, which can outweigh the benefits of the long run.
Luckily, there’s a hack! We recommend a 6 to 10-mile medium-effort run the day before your scheduled long run. This creates a pre-fatigue in your legs, allowing you to cover close to the marathon distance within a 24-hour period.
We also recommend you run 5 to 10 miles within your long run at your predetermined race pace.
Here are three options for doing this:
- Option 1: Run 18 miles with miles 3-5 at your goal marathon pace.
- Option 2: Run 18 miles with miles 4-10 at your goal marathon pace.
- Option 3: Run 20 miles with the last 10 at your goal marathon pace.
Key Takeaway: Marathon in 24 Hours
Instead of a single 26.2-mile run, do a medium-effort run the day before your long run to pre-fatigue your legs. Then, incorporate 5 to 10 miles at your goal marathon pace into your long run. Options include running 18 miles with varying marathon pace segments or a 20-mile run with the last 10 miles at pace.
20 Marathon Tips For First Timers
Pick the Perfect Marathon for You
There’s a lot to consider when picking your first marathon. Do you want the electric atmosphere of a big city marathon or something more local and low-key? Are you up for the challenge of a hilly course, or would you prefer a flatter route to ease you in?
I’ve done a couple of marathons, and both were big city ones. I absolutely loved the energy from the crowd – it’s amazing how much of a boost you get in those final miles when people are cheering you on.
If you’re considering an international race, remember to factor in jet lag. Book an evening flight so you can get enough sleep on the way there, or plan to arrive a few days early to adjust to the new time zone.
Ultimately, choose a race that fits you. Consider the location, terrain, cost of entry, and the time of year.
Embrace the Challenge: Prepare for Discomfort
Running a marathon is a unique achievement—so unique that only about 0.01% of the world’s population complete one in their lifetime, according to this report.
Why? Because running 26.2 miles is a monumental challenge. It’s not always fun, and it demands a level of dedication that pushes you to the very edge of your physical and mental capabilities.
But guess what? That’s precisely what makes it so rewarding.
Know Your Course: Navigate Like a Pro
Yes, you know how far you’re going to be running on race day with the marathon, but nobody wants to get lost or miss an aid station.
So,
- Are there any hills?
- Do you know what the course looks like?
- Where does it start?
- Where’s the finish line?
- How are you going to get to the start in the morning?
- Is it worth doing a bit of a dress rehearsal from wherever you’re staying to the start line?
- Where are the toilets, and aid stations?
Finally, if there’s going to be a half marathon and a marathon going on the same day, stay focused as you might mistakenly take the half marathon route.
Train Hard, Rest Smart: Balance for Success
When it comes to marathon training, you need to push your limits and then give your body a well-deserved break. Think of your training like a see-saw: you stress it with hard workouts, and then you balance it out with rest.
So, one day a week, it’s essential to hit pause and take a rest day. But don’t go full couch potato. Instead, embrace active recovery—take a leisurely walk, stroll with your dog, or indulge in a gentle yoga class. It’s all about keeping the blood flowing.
Also, foam rolling helps to knead out lactic acid and release muscle tension. It’s like giving your muscles a soothing massage after a tough workout.
Here’s my go-to rest routine: After a run, I whip up a delicious smoothie, then sink into a bath with Epsom salts. I soak for about 45 minutes, then emerge feeling like a new person.
After drying off, I slip into my cozy compression socks, don some comfy clothes, and hit the yoga mat for a solid half-hour stretch.
Master Your Hydration and Gear: Practice Makes Perfect
Remember, “Failing to prepare is preparing to fail.” Did you know that your long runs are the perfect playground for testing out your race-day nutrition and hydration strategy?
Start by experimenting with different types of race-day fuel and hydration to find out what your stomach tolerates and what flavors your palate enjoys. If something goes awry during training, it’s no big deal—this is about finding what works so that race day goes off without a hitch.
Don’t be surprised if someone tells you that you need to practice drinking while running. It might sound simple, but mastering the art of sipping on the go can be trickier than it seems. Consider carrying fluids and nutrition in a backpack or stash them along your running route if you’re doing loops.
Here’s a nifty tip for drinking from a cup while running: Grab the cup, usually half full, then squeeze it to form a small triangle. Use this makeshift spout to pour water directly into your mouth without missing a stride.
And don’t forget about your kit! Test it thoroughly to ensure it has enough pockets, doesn’t chafe, and is suited to race-day weather.
- Don’t rehearse the full marathon distance
Many first-timers feel the urge to tackle the full marathon distance in their training, thinking it will boost their confidence. But here’s a pro tip: skipping this step might actually be a better idea.
Running 26.2 miles on your own, without aid stations, cheering crowds, or the sweet reward of a finisher’s medal, can be a grueling experience. It’s far tougher than race day, where you’ll have the adrenaline, support, and motivation to push through.
Instead of solidifying your confidence, running the full distance in training can leave you questioning your readiness. It’s better to focus on maintaining your training momentum and trust in your preparation. The marathon itself will be the ultimate test of your fitness and determination.
Create a Shoe Rotation: Mix It Up for Better Runs
Many runners think building a shoe rotation is complex and costly, but it doesn’t have to be. You don’t need a vast array of shoes—just a few versatile pairs can do the trick, like the Endorphin Pro, which excels in both training and racing.
First, what are the benefits of having a shoe rotation?
1. Injury Prevention: Constantly running in the same pair of shoes exposes your feet to the same stresses and strains, increasing the risk of repetitive stress injuries.
By rotating your shoes, you give your feet and legs a break from these repetitive impacts, reducing the risk of injury and promoting more balanced muscle development.
2. Enhanced Durability: Alternating between several pairs of shoes extends the life of each. It allows the midsoles, uppers, and outsoles to recover from the daily wear and tear, and helps moisture escape, which keeps your shoes in better shape for longer.
3. Discover Your Perfect Fit: A shoe rotation is also a fantastic way to figure out what works best for you. Testing out different brands and styles throughout your running journey helps you find the ultimate shoe that perfectly matches your needs and preferences.
Here’s a quick example of a running shoe rotation:
Daily Trainers: These are the workhorses of your running shoe rotation. Look for affordability, durability, and comfort. Since you’ll log most of your miles in these shoes, they should be replaceable and comfortable without needing to break the bank.
You don’t need carbon-plated marvels here; a good pair with decent cushioning that suits your feet and running style will do.
My top picks for daily trainers are the Asics Novablast and the Nike Pegasus.
Long-Run Shoes: For those grueling long runs, opt for shoes with a higher stack height, durability, and a touch of speed for those fast finish miles.
The New Balance Fresh Foam More and the Asics Superblast fit this bill perfectly. They’re so good they might almost double as daily trainers.
Recovery Shoes: After those intense workouts, you’ll want a shoe that’s all about comfort and softness. Look for a large stack height and a softer foam to protect your legs and aid recovery.
The Asics Gel Nimbus 26 is a great choice here. I love the large stack height and I love how soft the foam is. The upper is extremely comfortable and the outsole is durable.
Tempo/Speed Day Shoes: These shoes are designed to be light and fast. They often double as race-day shoes and training partners for speed work.
Options like the Nike Vaporfly, Nike Alphafly, or Saucony Endorphin Pro fit the bill. Remember, these are also great for training blocks and should be broken in before race day.
Important Tip: Stick to the “nothing new on race day” rule—never debut brand-new shoes during a marathon.
Ensure your shoes are well-tested and broken in during your training. Also, most shoes last about 300-500 miles (450-600 kilometers), so keep track of their mileage to avoid running in worn-out footwear.
Go Solo for Fuel: Be Self-Sufficient on Race Day
It might seem tempting to hand off your nutrition to friends or family stationed along the course, but it’s not the best strategy. Spotting them in the crowd can be incredibly tricky, especially at big marathon events.
Make sure you’re fully equipped with all your gels and any other nutrition you need. If you’re using a hydration vest, stock it with your preferred drinks for the race. There will be aid stations along the way, but don’t count on spectators for your essential fuel.
Let your supporters handle the cheering and sign-making, but keep your nutrition needs self-sufficient.
- Run Your Race: Stick to Your Plan and Pace
It’s a common trap to burst out of the start line at breakneck speed, feeling on top of the world, only to hit the wall around 30k. Believe me, we’ve all been there, including myself.
For your first marathon, aim for even pacing throughout. Whether you’re chasing a time or just aiming to finish, keeping a steady pace is key.
Many say the real race begins around 20 miles (32k)—this is where the effort starts to feel more intense. Those final 6 miles (10k) can be tough, but that’s what makes the marathon so memorable.
It’s perfectly fine to take short walking breaks if needed, but ultimately, don’t get distracted by the crowd or other runners.
Stick to your pacing plan, trust your watch or pacing strategy, and remember: finishing is the main goal. You can tackle your PR once you’ve got your first marathon under your belt.
Set Your Ambitious Goals: A, B, C
Some people are one-and-done when it comes to marathon and others are clocking over 100 times of 26.2 miles. Whatever your approach is, it’s always good to have a goal.
The marathon can feel daunting no matter how many times you’ve tackled it, and your goals will be your guiding light when the going gets tough.
And don’t just set one. Often, people set A, B, and C goals:
“A” Goal: This is your dream target, the ambitious time or milestone you’re aiming for. It’s a stretch, but with dedicated training, it’s within reach.
“B” Goal: A more realistic target, something you can achieve with a bit of effort. It’s still a solid goal that keeps you motivated.
“C” Goal: This is your safety net—something achievable on the day that will still leave you feeling satisfied.
Remember, achieving a marathon is a monumental accomplishment in itself.
Think of your goals like this: “A” for Ambitious, “B” for Barely, and “C” for Comfortable.
Goals aren’t limited to pace. They can also be about how you feel or what you want to experience—like enjoying the race or simply finishing with a smile.
Discover Your Why: Find Your Marathon Motivation
Remember why you signed up for this marathon journey in the first place. Keeping motivation and discipline through the entire training block can be a challenge, so why not get a little help from your “why”?
Write down your reasons for running the marathon—whether it’s to stay fit and healthy for future generations, to prove to yourself that you’re capable of more than you ever thought, or simply to achieve a personal milestone.
Stick these reasons on a post-it note and place it somewhere you’ll see it every day, like on your fridge or next to your bed.
This daily reminder can be a powerful nudge to get you out the door, even on those cold, dark mornings.
Maybe you’re running to show up for your past self or to embrace a challenge you once thought was beyond your reach.
Remember, it’s not always about winning; it’s about showing up and doing something you once believed was impossible.
And don’t forget to share your marathon plans with a friend. Vocalizing your goal will help you stay accountable and boost your motivation. Sometimes, just saying it out loud is enough to make it real and keep you on track.
Beat the Heat: Adjust Your Training in Hot Conditions
When running in the heat, it’s smart to adjust your expectations for pace and timing. Heat can make hitting your usual paces significantly more challenging.
Don’t overexert yourself trying to match your typical pace; it’s more important to stay comfortable and listen to your body in the heat.
Join the Pack: Train with Friends for Extra Motivation
If possible, team up with a training buddy, whether it’s through a club, a local group, or a friend for your long runs. Having company can make the time fly and boost your motivation.
Spring and autumn marathons often attract many runners, so you’ll likely find a community of people training for the same event. This shared commitment can be incredibly motivating and help keep you on track.
Savor the Experience: Enjoy Every Step of Your Journey
Think of the marathon as the ultimate victory lap of your training, but to stay motivated, you need to savor the journey too.
There are plenty of ways to make both training and race day enjoyable. One of my favorites is joining a run club. You’ll meet like-minded people, make new friends, and have fun while you train.
Music and podcasts can also make a huge difference. Save certain podcasts just for your runs—this makes early mornings and dark runs much easier.
If you’ve dreamed of visiting a particular destination, check if there’s a marathon happening there. Book your trip around the race and turn your marathon into an adventure.
Running is one of the best ways to explore a new city or country, so why not combine travel with your marathon?
Stick to What Works: No New Gear on Race Day
Stick to what you know and avoid trying anything new on race day. This means no brand-new shoes, no unfamiliar gels, and certainly no experimental breakfasts.
The shoes you’ve been training in, the gels you’ve used on your long runs, and the breakfast you’re used to—these are your best bets. Stick with what’s worked for you during training.
Here are some top best race-day breakfast ideas we got from 27 elite runners, including Tina Muir:
Weather-Proof Your Race: Prepare for Any Conditions
Don’t forget to pack a throwaway hoodie, sweatshirt, poncho, or even a foil blanket. It might be chilly at the start line, so keeping yourself warm until the last minute is crucial. Just strip it off a couple of minutes before the race begins and you’ll be all set!
Beat the Bathroom Rush: Queue Up Early
As soon as you arrive at the start, head straight for the bathroom line. It’s a smart move to bring a spare toilet roll, too, because the supply always seems to run out right when you need it most.
- Race Day Ready: Make a Comprehensive Checklist
Race day can be chaotic if you’re scrambling to find your bib, safety pins, or the nearest toilet. Avoid the panic by creating a comprehensive checklist.
Ensure you have everything you’ve used in training and restock any essentials you’re running low on. You can download your race-day checklist here.
Lock in Your GPS: Secure Your Signal Before the Start
As soon as you get to the starting area, give your watch a head start. Turn it on and let it lock onto the GPS to ensure it syncs with the satellites.
With 5 to 7 minutes left before the race begins, double-check that your GPS is locked in. Given the crowd, it might take a little longer, so by the time you’re at the start line, you’ll have a solid GPS signal ready to go.
Drink Regularly for Optimal Performance
Water stops or aid stations can be quite chaotic, so don’t feel the need to dive in straight away. If you do miss one, there’ll be another one along very soon.
With all things drinking and hydration, just drink to thirst. You can also just walk to the water stations, have a little breather, and then get back running again
Post-Race & Marathon Blues
Once you’ve crossed that finish line and proudly wear your medal, you’ll feel a tremendous sense of accomplishment. But, be prepared—your body will remind you of the effort in the days following the race.
Resist the urge to lace up your running shoes again right away. Take it easy and allow yourself to fully relax during that first week. Gentle walking is excellent for maintaining blood flow and preventing stiffness.
If you’re stuck at a desk job, make sure to stand up and stretch regularly to keep from getting too tight. Enjoy your well-earned recovery and bask in the glory of your achievement!
Experiencing post-marathon blues is completely normal. After 16-18 weeks of intense focus and dedication, it’s natural to feel a void when the race is over.
Use this time to reconnect with old friends, dive into other hobbies, and enjoy a short break from running.
Don’t forget to share your marathon triumph with those around you and thank everyone who supported or sponsored you. It’s a great time to celebrate your achievement and appreciate the journey.
Wrap Up
In summary, preparing for a marathon involves a mix of smart planning, disciplined training, and self-care.
From choosing the right race and developing a solid training plan to practicing your nutrition and hydration strategies, every step counts.
Emphasize rest and recovery, stay adaptable to weather conditions, and avoid trying anything new on race day.
Set realistic goals, enjoy the journey, and remember to celebrate your achievement while taking time to recover.
With these tips, you’ll be well-equipped to tackle your marathon and embrace the incredible accomplishment of crossing that finish line. Now, this is how your run your first marathon, isn’t it?
If you are currently training for a marathon, let us know how that’s going in the comments section below.
