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If you saw last week’s post you know that I signed up for what will be my 40th marathon in January 2025. That post was about returning to the marathon after a few year’s layoff. One of the tips I shared was to think more like a beginner than an intermediate. Since it’s been over four years since my last marathon, reviewing tips for running that first marathon seemed appropriate.
So you finally went and did it. You signed up for your first marathon. Congratulations! Now, before the panic sets in let’s talk about how you’re going to get there. Marathons are challenging, which is why completing one is a significant accomplishment. You can do it though. Here are some tips for training (and completing) your first 26.2.
Your First Marathon: Tips for Training (and Completing) Your First 26.2
Are you thinking about running your first marathon? Here are some tips that will help you get to the finish line of your first 26.2! #running #marathonClick To Tweet
First Steps
Build a running base before you start training
Most beginner marathon plans are about 16 weeks long (sometimes 20), but you should have a decent running base of 18-20 miles per week before you start training. Here are some tips for building a running base.
Pick (and sign up for) a race
Now that you know the time frame, select and sign up for your marathon! Before you pick it, think about location, course, and weather (both for training and the actual race). Is it hilly? Will it be hot and humid? Will you have to travel? All things to consider before you pull out your credit card and make that commitment.
Follow a training plan
A training plan is designed to take you safely and successfully to your race. Follow it as closely as possible, knowing though, that setbacks can happen. There are free, cookie-cutter programs available on the internet. Make sure to pick a plan that is designed for beginner marathoners (even if you’re a more experienced runner) and was created by a reputable coach. Or think about hiring your own coach to create a personalized training plan.
Don’t worry about your time
Most first-time marathoners just want to finish and that is a fine goal. A marathon is much more than twice as long as a half marathon, it is a whole other animal.
On the other hand…worry about your time…if you want
While your number one goal is to finish, that doesn’t mean you can’t have some type of a time goal. If you’re an experienced runner who has completed races of shorter distances, including the half marathon, you probably have an idea of what time you’d like to finish. Just don’t be disappointed if it doesn’t work out. A marathon is a journey and sometimes we get a little off track.
Your First Marathon Training
The long run is the most important
For your first marathon, gradually building your long run mileage is the most important aspect. If you think that might get boring here are some tips to keep it interesting.
Build your mileage throughout the week
As you build your long run mileage, you should also build your mid-week mileage. Your long run should be about 20-30% of your total weekly mileage, though that can vary as you build up to an 18-20 mile long run.
Try some hill workouts for strength
Whether your race route is hilly or not, hill workouts will make you stronger. Here are some great hill workouts.
Tempo workouts
Even if your goal is just to finish, tempo workouts improve your lactate threshold, which will help you run stronger during a long endurance event like a marathon. Here’s my favorite tempo workout.
Don’t increase your mileage too quickly
Adding mileage too quickly is a sure path to injury, so be sure to follow your plan and gradually increase your mileage.
Eat like an athlete
You might be surprised to hear that sometimes people gain weight when they train for a marathon. A combination of things, including burning a lot more calories, feeling hungry all the time, and the feeling that I earned this, can contribute to weight gain. Treat yourself like an athlete, fuel your body with good, clean food, and you’ll not only feel better you will train better.
Take your recovery seriously
Recovery is an important part of your first marathon training plan. In fact, it is when we get stronger, as our bodies recover from their hard efforts. Don’t skimp on it, and don’t worry if you occasionally feel like you need a little extra. Here are some tips to improve recovery during training.
Start with a pair (or two) of new shoes
You are likely to run 500 miles or so during your marathon training, so start with a new pair of shoes. A second pair is always a good idea. Alternating shoes makes both pairs last longer. Then think about buying a new pair a week or two before your race, giving yourself enough time for a few runs in them before your event.
Give yourself two or three weeks to taper
After months of hard training, you will need to gradually cut down your mileage and intensity in the last two or three weeks before your race. Here are some tips on the Art (and Some Science) of the Marathon Taper.
Plan a race or two during your training
Running a half marathon or 10-mile race is a great way to get an idea of how your training is going. It may also give you new marks for your tempo runs.
Your long runs are your practice runs
Throughout your training, your long runs are dress rehearsals for race day. There you will perfect your nutrition and hydration plans, make sure that your shoes feel good and fit properly, test out the clothing that you will wear on race day. They will also give you a chance to figure out your pre-race meals as well as your recovery plan. Here are some tips and tools for the long run.
Learn about Hydration and Nutrition
Over the course of your training, you will have the opportunity to try out and learn what nutrition and hydration methods work for you both before, during, and after your race. This includes your pre-run meal, gels or bars that you use on the run, electrolyte and carbohydrate drinks, and the best ways to refuel and rehydrate after your run.
Alternate hard days with easy or rest days
Avoid running two hard efforts back to back. Your body needs time to recover between tough workouts. Allow a rest day or an easy run in between.
Strength Train
Support your running with some strength training. This will help you improve your form, reduce the risk of injury, and run faster. Total body workouts don’t have to take a lot of time during marathon training to be beneficial. Here are the 5 Most Important Strength Exercises for Runners.
Long runs (and easy runs) should be slow
Running too fast on easy and long runs is a mistake that many runners make. Take it easy, run slow. For your first marathon, in particular, these runs should be completed at an easy, slow pace.
Staying Healthy
Expect to feel tired sometimes
In all honesty, marathon training is hard. You are putting a lot of stress on your body, spending a lot of time running, eating, living your goal of running a marathon. Expect to feel tired or even burnt out sometimes. Do make sure that you’re eating correctly, getting enough sleep, and following your recovery plan. If necessary, take an extra day off. That should help you get back on track.
Don’t ignore small injuries
Most big injuries, those that may sideline a runner, start out as small injuries that were ignored. Here are 10 Ways to Cause a Running Injury.
Take a cutback week every few weeks
Again, marathon training is hard (have I said this enough?). Cutting back a little every few weeks will give you a chance to recover and refresh. This should be written into your training program.
Take care of your body
With all the stress you’re putting on your body, make sure to take care of it. Stretching and foam rolling are important components of a good training program. An occasional massage or fascial stretch will also help you feel good, perform better, and reduce the chance of injury. Check out the Body First Video Series for tips on foam rolling plus this Interview with Dr. K about Foam Rolling for Runners.
Race Day
Nothing new on race day
The number one rule for race day is “nothing new!” That means don’t wear that cute outfit you bought at the expo, don’t use the gels or carbo drink they hand out on the course (unless you practiced with them during training) or anything else that you haven’t tried before race day. Here are 5 Race Day Rules to Help You Reach Your Goal.
Prepare for race day the night before
Lay out your outfit (and take a “flat runner” photo!), get your gear ready, and basically be ready to walk out the door as soon as you’re dressed. Here are 29 Things You Should Do the Night Before Your Big Race. It includes a checklist!
Start slow
It is so easy to get caught up in the excitement and run much faster than planned your first mile or two. Whoa! Slow down, start slow, and save your energy for later in the race.
Trust your training on race day
Yes, it will be hard. You will have moments when you wonder if you can do it. But trust in your training. Remember those tough runs. Yes, you can do this!
Have fun
Whatever you do, don’t forget to have some fun. Connect with your fellow runners, thank the volunteers, just enjoy the experience, no matter how hard it is. Because once you finish, you will be a marathoner! Your friends and family will be so proud and all your co-workers will say things like, “I can’t even drive 26 miles!”
Wear that medal proudly
Yes, you earned that medal. Wear it all day. Bring it to work. Post a photo on Instagram (#MedalMonday)! You earned the right!
Review and recap
Whether or not you’re a blogger, recapping your experience will not only let you enjoy your success all over again, it will help you figure out your mistakes and what you can do to improve things for your next marathon. Because the odds say there will be a next marathon.
Final Tip
Hire a coach
When you hire a coach, you place most of the thinking in their hands. Your coach will create your plan, make sure that you’re ready to start training, keep an eye out for potential injury, ensure that you take your recovery as needed, and much more. You will just have to do the work! Learn more about Coach Debbie Runs coaching!
Okay, so if you took the time to count, you know that there are actually about 30 tips. But you have to admit that 26. 2 tips sounds better!
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
So many great tips here! Running a marathon for the first time can be pretty scary. I agree its best to just focus on finishing, although having a goal range in mind is ok.
It really depends on your running experience. I’d say someone who has raced a lot, has done half marathons, would be fine setting a time goal. Of course, knowing that so many things can change (go wrong lol) in a marathon is an important consideration.
I’ve just started marathon training again and immediately I notice that I need a lot more sleep.
And yes, hire a coach! It has made a huge difference to my training and I feel more confident.
I sure sleep better when I’m marathon training!
These are great tips that can be applied to training for shorter races too!
That’s true. They’d be especially good for a first half marathon.
You always lay it out there so perfectly! I will never take on 26.2 again, but you hit all the important points!