1) Set Realistic Goals:
It’s your first marathon and that means it’s presumably your first time running long hauls. Your body will be challenged, indeed after the stylish training.
So set realistic dreams – many first- and second-time marathoners aim to finish. That is a fantastic thing, and one to be so proud of!
Don’t try to be an elite runner for your first marathon.
Don’t try to run a swift pace because your friend did it ahead and now you want to.
DO start by selecting an option that is realistic for your body. Allow yourself to train for the distance without the added pressures of fresh goals like pace or finish time.
2) Get the Time Commitment:
Someone once told me that preparing for a half marathon or marathon is like having a moment job.
And it is.
It’s brilliant and a few days feel phenomenal and you’re the most joyful runner in the world. You cherish marathon preparation! It fits into your plan perfectly.
But for a few days…running feels like a job.
It takes hours of your day, nearly every day. You’re tired, active, the climate stinks, you’re sore, you didn’t plan, etc. How do you fit a run in today?
So, what takes so much time? you might inquire. Here’s a brief list:
- Preparing for a run (getting up early or fitting it into your day or evening, working around family plans or work)
- Going to Bed Early & Waking up Early – numerous runners incline towards morning runs (few as early as 4:30 or 5 am) and that implies going to bed early too
- Actual Running time (long runs can be hours at a time)
- Figuring out nourishment (marathon coaches require the right nourishment before, during, and after workouts)
- Washing Running Gear (I do a stack of laundry every 2-3 days and it’s ALL rancid RUNNING GEAR)
First-time marathoners discover it helpful to have strong family/significant others/friends who understand how much your first marathon implies to you and will offer assistance and assist in the Planning around workouts.
Don’t let the time commitment deter you though, you got this! It just takes some planning. 🙂
3) Find a Good Training Plan:
Don’t train willy-nilly. Find a well-thought-out marathon training plan that will work for your body or engage with a running coach.
I know some people cringe at the cost of a running coach but they add so much value to marathon training!
Running coaches provide RRCA-certified advice (so they know what they’re talking about) and customize plans for your body. They can easily react to how training feels and revise plans as needed.
Either way, find a plan stick to it, and remember that each day of a marathon plan has a purpose. I’m talking to you, cross-training-avoider…or you, the guy who doesn’t want to take a rest da
Side note: marathon training incorporates various specific workouts (like tempo runs, interval training, hill workouts, cross-training, sometimes yoga, and more) that you may not have focused on during previous race training.
And, a marathon requires increased endurance and strength…more than, say, a 10K or half marathon requires. So don’t ignore those workouts! They are crucial to marathon running success.
4) Pick the Right First Marathon for You:
Make your first marathon memorable by choosing the right one for you.
Things to take into consideration when selecting your first half marathon:
- Time of year – will it be hot or cold during the marathon? What weather will it be during training? Is this compatible with your preferences?
- Location – is the marathon local, or will you have to travel to it? What do you prefer to do?
- Course description – is the course hilly or flat? On a scenic route or not? Will crowds be cheering you on or not? Many first-time marathoners rave about how helpful crowds are for boosting motivation throughout the course (so perhaps consider a popular marathon for your first one)
- Entry criteria – do you have to qualify to enter? If so, what are the criteria and how can you achieve it (and does that fit into the timetable you’re working with)?
5) Review the Course Early:
Ok, you selected your first marathon, congrats!
Now take a peek at the course.
Are there hills? If so, integrate training routes will similar grade and length hills to prepare your body for race day. The last thing you want is to train on flat surfaces your whole training cycle and then be surprised by rolling hills (or worse, a couple of giant steep-grade hills) on race day.
Are there trails or non-paved roads at any point? If so, make sure to train for that too.
6) Run for a Cause:
Make your miles count even more by running for a cause!
Some marathons require minimum fundraising thresholds for runners or teams. If your marathon is one of them, then have some fun raising money for charity.
Plus, running for a cause helps get you through tough patches or low-motivation days. Just remember you’re doing even greater good than just going for a run.
7) Wear the Right Running Gear:
If you’re a long-distance runner then you probably already know this.
Cotton = bad.
Wicking material = good.
That applies to socks, shirts, undergarments, and pants or shorts.
Get the full lowdown on essential running gear with Running Gear for Beginners (for the basics for all seasons) and The Best Hot Weather Running Gear of the Year.
Training for your first marathon will be so much easier with the right running gear.
8) Get Fitted for the Correct Running Shoes:
Running shoes merit their first marathon tip. They are that important.
Go directly to your local running store and get fitted by a professional.
Why?
They know their stuff.
From gait analysis to pronation, many factors go into which running shoe fits your foot the best. And ordering the cheapest running shoes online is not gonna fly for marathon training, sorry.
Do yourself a HUGE favor and find the RIGHT running shoes before training starts.
Then, once they’re tested and approved, buy another pair (or two) to rotate in.
You don’t want a worn pair of running shoes on race day! Make sure the pair you’re going to wear is well under 300 total miles on race day.
9) Train for Proper Pacing:
One of the best first marathon tips you’ll ever see: train physically and mentally to pace yourself evenly throughout the race.
One of the biggest mistakes first marathoners make is getting overly ambitious out of the gate and burning out too early.
Conserve energy. Pace yourself. Even when you feel great.
To prepare for successful marathon pacing, use long training runs to practice your pacing.
I use Runkeeper and set the voice reminders to tell me my current pace every 5 minutes. It helps keep my pace in check with audio cues rather than making me fixate on my fitness tracker for pace.
10) Train in Your Race Day Outfit:
Simulate race day as much as possible during one or two of your last long runs.
Wear the running gear (or “outfit”, though my Wife would roll his eyes at that term if related to running) you plan to wear during the marathon to make sure everything feels comfortable.
11.) Train for Probable Race-Day Scenarios:
Mostly meaning: weather.
If your first marathon takes place in Arizona in May…you will certainly want to do long training runs in sunny, hot weather (if possible).
Same thing for rain, snow, humidity, etc.
Specifically rain.
No one likes to run in the rain, but train for it anyway. Run at least 1 long run in the rain. You’ll be happy you did if race day turns out to be a wash.
12) Have a Race Day Fueling & Hydration Plan
Speaking of preparing for race day…let’s not forget fuel and hydration.
Make a plan and test it throughout training.
Plan for: pre-race food, mid-run fuel, and post-run recovery food (and drink).
Does your body like GU? Or gummy blocks? Or whole foods like medjool dates? (More on Long Run Snacks here).
13) Food is Also Fuel – Eat Healthfully:
Worth noting – while it’s important to figure out your race day fueling plan, it’s also crucial to fuel your body properly throughout training.
Runners Food 101: The Ultimate Guide to Nutrition for Runners guides nutrition for runners to feel their best and perform optimally.
Basics: stay away from greasy foods, fast foods, and processed foods.
Do eat the right combination of lean protein, healthy fats, and good carbs.
14) Prepare for Race Day:
Find a great marathon checklist (like this one here).
Prepare things like:
- Bib packet pickup – where? when?
- Pre-race fuel – I eat oatmeal with honey and drink coffee before a race (but do whatever you normally do…nothing new!), which is hard to prepare in hotels, and requires prep…
- Race day gear – what you’ll wear before, during, and after the race
- Sunscreen, Aquaphor/Body Glide – avoid chaffing and sunburns
- Cell phone, charger, armband (if necessary)
- Race day directions and parking/transportation – don’t be late to the marathon, it will through off your whole mental state and won’t be a good first marathon experience. Plus, porta-potty lines can get long the half hour before the start so plan this into your timeline.
- And more – figure out your list ahead of time and print it
