The process of training for your first marathon can be overwhelming at times. Completing a distance of 26.2 miles is quite an accomplishment, and successfully undertaking this challenge demands effort, time, and commitment. However, we assure you that the rewards are always worthwhile in the end!
There are a few options for beginners when it comes to marathon training. One option is to dive right in without any preparation, although this is not advisable. Another option is to conduct research, like you are currently doing, in order to train safely and maintain good health.
By learning from the mistakes of those who have trained for marathons in a less-than-ideal way, you can take advantage of their experiences. This guide will provide beginner marathon tips to support your training and teach you how to successfully complete a marathon and finish with a wide smile.
Without further ado, let’s delve into our compilation of marathon advice for beginners!
Marathon tips for beginners
1. Follow a training plan
By contrast to taking a spontaneous approach and occasionally going for runs, undertaking a well-considered, expertly-designed training program for your initial marathon is the complete opposite. Numerous beginner marathon plans are available for selection, tailored to your existing fitness level and the time you have for training.
At Marathon Handbook, our coaches have developed a marathon training plan database catering to all levels, enabling you to select the most suitable one to commence your training.
To ensure a smooth transition into running, a suitable beginner marathon training plan adheres to the 10% golden rule, where the weekly volume increment is restricted to a maximum of 10%. Moreover, it encompasses cross-training and strength training and effectively assembles all components like a flawless jigsaw puzzle, enabling thorough preparation while minimizing the chances of injury.
2. Don’t focus on pace
When participating in your first marathon, it is important not to prioritize your speed. Instead, enjoy the experience, run at a comfortable pace, and ensure that you reach the finish line feeling prepared and enthusiastic enough to start planning for your future races.
You have probably witnessed marathoners running 3k and 5k tests to determine their projected finish times and to train and compete at a marathon pace. However, this method is more suitable for those who have already completed their first marathon and want to improve their pacing for their next race in order to achieve a personal record.
If you want to know your marathon completion time, you can run a 3k test, but it will only provide a rough estimate. However, it is not essential because as you train and do longer runs, you will get a sense of your finish time.
One of the top tips for beginners in marathon running is to focus on running at a comfortable pace and not be concerned about timing. Embrace your training and marathon experience, and save your worries about pace for another time when you have more opportunities.
3. Respect your rest days
Rest days are included in any marathon training plan for beginners, as well as in any training plan in general.
It is important to respect the designated rest days as they are essential for your health and well-being. Make sure to allocate sufficient time for your body to recover from the stress and exertion of training for your first marathon.
Training for a marathon can be quite thrilling, causing one to feel invigorated and powerful, tempting them to go out daily and vigorously exercise. Nevertheless, this will eventually have an adverse effect on their body, which is something we definitely want to avoid during our training journey.
Follow your training plan strictly, making sure to respect your allocated rest days. Additionally, if you experience excessive soreness, fatigue, or exhaustion that prevents you from going out, it is advisable to incorporate occasional additional rest days. By doing so, you prioritize self-care and give your muscles, joints, and connective tissues sufficient time to recuperate and heal, ensuring optimal condition for your forthcoming training sessions.
4. Strength train
It is important to emphasize this point: strength training is crucial for runners of all distances, whether you specialize in sprinting, marathons, or ultra-marathons. Novice runners gain considerable advantages from incorporating resistance training, as it decreases the chances of getting injured and allows for faster adjustment to running.
The stronger the muscles, the stronger the runners will be.
To adequately supplement your beginner marathon training plan, it will suffice to include two days of strength training. Make sure that these workouts encompass a full-body routine, incorporating a range of exercises like squats, deadlifts, lunges, step-ups, push-ups, rows, and planks.
5. Warm up and cool down
To ensure safety and reduce the risk of injury, it is crucial for novice marathon runners to warm up prior to any workout or run and cool down afterward. Warming up prepares both the body and mind for the forthcoming exercise, preventing potential harm like muscle strains caused by running with cold legs.
Begin by warming up for 5-10 minutes with either brisk walking or light jogging, depending on your fitness level. Afterward, engage in 5 minutes of dynamic stretches such as floor sweeps, heel and toe walks, butt kicks, high knees, goblet squats, and Frankensteins, among others.
Dynamic stretches involve stretching while in constant motion. It is not advisable to perform static stretches prior to running; these should be done after your run when your muscles are already warm.
After completing your runs, make sure to cool down by taking a leisurely walk and then proceed to perform static stretches (holding each stretch for a minimum of 45 seconds). Remember to include post-run stretches for your hamstrings, quadriceps, glutes, calves, IT band, and any other muscle that you feel you have used while running.
To ensure a thorough and effective workout, it is important to follow these steps in a sequential manner, as they play a crucial role in achieving fitness goals.
6. Use the 10% rule
Many beginners tend to begin running too quickly, too soon during their run, which frequently results in injuries such as runner’s knee, shin splints, or muscle strain.
Dr. Silver advises using the 10% rule to gradually increase your weekly mileage. This entails increasing your mileage by 10% each week if you are currently running 10 miles. According to Dr. Silver, training for a marathon should be a gradual process.
7. Wear the right running shoes
One of the most common causes of running injuries is wearing the wrong size shoe or worn out running shoes. Dr. Silver advises visiting a nearby running shoe store to be fitted by an expert. They will assess your foot type and provide personalized recommendations according to your requirements.
8. Focus on good nutrition
Having a well-balanced diet is equally essential to your physical activity. By having a proper nutrition regimen, you can enhance your energy levels, avoid dehydration, and improve your recovery time.
Dr. Silver emphasizes that your diet should include three essential macronutrients: carbohydrates, protein, and fat. Additionally, Dr. Silver suggests consuming carbohydrate snacks one hour prior to running in order to provide fuel for your body.
9. Stay hydrated
Both drinking excessive amounts of water and drinking insufficient amounts of water can have negative effects on your run. Consuming too much water can result in a sloshing feeling in your stomach, while consuming too little water can result in dehydration.
Dr. Silver suggests consuming sufficient water one hour before you go for a run. As a general guideline, it is advised to consume 64 ounces of water daily. When running long distances, you can sip on small amounts of water every 20 minutes in order to stay hydrated.
10. Don’t run through pain
It’s crucial to recognize when to take a break from running due to the prevalence of running injuries. If experiencing pain or discomfort, Dr. Silver advises utilizing the R.I.C.E method, which involves resting, applying ice, compression, and elevating the affected area. Additionally, taking a three-day break and substituting running with swimming or light walking is suggested. In the event that symptoms persist after two weeks, seeking medical attention is recommended.
11. Get ahead of any niggles
Continuing from our advice about respecting rest days, it is important to understand how your body responds to the training regimen. If you are a novice runner and gradually increasing your training volume for your inaugural marathon, it is natural to experience muscle soreness and fatigue as your body adjusts to this unfamiliar strain.
Feeling sore and tired is quite different from feeling pain.
If you experience pain, it is advisable to see a physical therapist as a precautionary measure to ensure your well-being and address any possible injuries promptly. It is important to be proactive in safeguarding your health and avoiding any potential harm.
The reason why warming up, cooling down, and strength training are crucial is because they, along with other methods such as foam rolling, ice baths, sports massage, and cross-training, can effectively reduce the likelihood of injuries during the entire process.
12. Cross-train
Beginner marathon training plans usually consist of cross-training activities, which refer to exercises other than running. Examples of such activities include cycling, swimming, elliptical, rowing, and yoga.
The purpose of cross-training in your marathon training plan is to enable you to engage your cardiovascular system without subjecting it to the strenuous impact and pounding that running entails. Select something you find enjoyable for these sessions, as it will not only introduce diversity to your training but also ensure the well-being of your body.
Race day success tips
- Take a carbohydrate snack and fluids an hour before your run
- Take a sip of water every 20 minutes during your run
- Don’t run too fast in the beginning, you want your first mile to be slower than your last mile
- Warm up before the start
- Don’t wear new clothing or shoes during race day
- If you start to get tired or fatigued, slow your pace until you can catch your breath
- Most importantly, have fun!
