With a blend of emotions that often fluctuate between excitement and fear, running your initial marathon can be an exhilarating and nerve-wracking experience. However, by undergoing proper training and preparation, the marathon can become a thrilling and fulfilling voyage to the finish line, despite its difficulties.
Molly Seidel, an Olympic Marathon medalist, advises to approach the race with a sense of joy and gratitude, rather than treating it as a matter of life and death. She emphasizes that it is important to strike a balance between being serious and maintaining a sense of enjoyment during the race.
To make it through a marathon, take a deep breath and keep reading for our top tips, techniques, and professional guidance.
The Golden Rules of First-time Marathon
1. Identify Your Goals But Do Not Lock Them In
If you are new to distance running, you may lack understanding of your capabilities, fitness level, and how marathon training will affect you, resulting in the absence of a specific goal to strive for.
Begin by setting aside any predictions and focus on gradually immersing yourself in your training regime. As you progress and gain more experience and confidence, you can then reevaluate your goals.
For those who have more running experience, especially those who have run half-marathons before, it is probable that they have a sense of what they can accomplish. They should determine the desired finishing time for their marathon and assess if it is a feasible goal.
Reflect on your past achievements in longer runs and analyze your training by breaking it down into different components. Analyze any mistakes made and evaluate successful strategies. Consider aspects such as your diet, the number of long training runs completed, and the efficiency of your training schedule. Critically assess previous attempts and establish a commitment to enhancing weaker areas.
2. Give Yourself 20 Weeks to Train
According to Andrew Kastor, coach of the Asics Mammoth Track Club in Mammoth Lakes, California, those who are new to marathon running should begin their training 20 weeks prior to the race. This training cycle, which lasts for 4.5 months, helps develop endurance and aerobic capacity, which are crucial factors for success in a marathon.
Rob Watson, the former professional marathoner and head coach for Mile2Marathon in Vancouver, British Columbia, emphasizes that while many individuals can complete a 5K with minimal effort, undertaking a marathon without prior training is significantly more challenging. He believes that allocating more time to prepare for the event ensures better readiness on race day and discourages last-minute cramming for a marathon.
3. Get Comfortable Running at Least 18 Miles
According to Kastor, long runs serve two purposes. The first one is to build confidence, and the second one is to train the body to familiarize itself with running on tired legs. This is crucial because during a marathon, when you reach approximately 20 miles, your legs feel excessively tired.
In order to gradually increase your long runs, Kastor suggests adding one or two miles every week from your most recent long run until reaching at least 18 miles. For instance, if your longest run is currently 10 miles, you should run 11 miles the following week, then 13, and subsequently 14, and so on.
According to Kastor, after reaching at least 18 miles, reduce the distance to around 13 miles for three weeks. Then, increase the distance again for one final 18-mile run, concluding the training cycle.
4. Find a Support System
To maintain the same meaning, here is the rephrased text: Having a running group or a coach alongside you will be beneficial in going the distance. According to Watson, there are times when you lead the group and times when you follow, but in both cases, your training partners are there beside you, exerting equal effort while breathing and working hard. To find the suitable team, inquire at your local running store or explore social media.
Moreover, collaborating with others offers the benefits of accountability, structure, and confidence. According to Watson, even if your marathon training plan appears flawless on paper, unexpected factors such as illness, work stress, or personal stress may arise. In such cases, modifications to your plan are necessary, and having a coach with experience can provide guidance and reassurance that you are still on the right track.
5. Take Two Days a Week Off From Running
According to Watson, it is important to give your body enough time to adjust. Even though skipping a day of running may not seem beneficial, it actually allows your body to recover from any slight muscle tears or tissue damage that may have occurred during your training. Additionally, it helps your body become accustomed to the strength it has gained. Moreover, taking a break also helps refresh your mind and maintain high motivation. All these factors contribute to achieving a faster race time.
According to Kastor, for new marathoners, it is recommended to set aside a day for cross-training such as biking, swimming, or yoga, and to also have a complete day off every week. During these rest days, it is important to engage in activities like foam-rolling and stretching, as well as maintain a healthy diet and adequate sleep, in order to allow the mind and body to recover from the exertion of marathon training.
6. Add Marathon Pace to Select Long Runs
According to Kastor, achieving success on race day depends on completing long runs, training, and becoming accustomed to the pace. Incorporate six to eight miles at marathon pace into your long runs. Gradually, your body will become more efficient and familiar with the race pace, even when fatigued.
According to Jeff Gaudette, a coach and former Hansons-Brooks Original Distance Project pro runner, it is advisable to include only two or three marathon-pace long runs in your training cycle. Additionally, these runs should be spaced out by a minimum of two weeks, with the last one taking place at least three weeks before your race.
Gaudette suggests a progressive long run as an alternative for an 18- to 20-mile run with marathon pace. In this run, you start off easy for the first few miles, then run at a pace that is 15 seconds slower than your desired marathon pace for miles 4 to 12. From miles 12 to 18, you run at your goal pace, and for the last 8 miles, you run at a pace that is 10 seconds faster than your goal pace. It is recommended to include this run in the last eight weeks of your training plan.
Many beginners are anxious about running out of energy before reaching the finish line. Gaudette suggests that the progressive long run is an excellent method to train your body and mind to overcome the most challenging section of the race, which is the final few miles. Additionally, this is a beneficial choice for runners who follow longer training plans and wish to rejuvenate their marathon preparation as they approach race day.
It is important to be both realistic and committed.
When considering this question, it is crucial to ponder how much time you can genuinely allocate to accomplishing your desired objective.
While it’s admirable to be fully committed from the beginning of a project, it’s important to keep in mind that the training process is a long-term endeavor, not something that can be rushed through. Therefore, it is crucial to maintain dedication throughout the entire training program instead of treating it like a seasonal gym membership.
Experienced coaches advise running whenever it’s possible, as there will inevitably be days when you cannot run and will regret not doing so.
Running consistently, even when you lack motivation, is essential because unforeseen circumstances like bad weather can occur during training. These instances can make it unsafe to venture outside on certain nights. By being committed to your training, you will have the ability to be adaptable and make necessary adjustments when unexpected situations arise.
Let’s not exaggerate it as a transformative moment, but you are expected to dedicate a minimum of 12 weeks to your training and diet. This means you still have approximately 40 weeks in your year for other activities.
8. Distribute the suffering.
Consider finding a running partner early on to accompany you during your training. It can be extremely challenging to run alone in unpleasant weather, so why not distribute this discomfort by running with someone else! This is especially beneficial if your partner has previously completed a marathon and understands the requirements.
Consider finding a companion for your runs, or alternatively, explore the possibility of joining a welcoming running group. Engaging in group runs can be enjoyable and provides an excellent opportunity to make acquaintances.
Ensure that you carefully monitor your diet and drink enough fluids to maintain proper hydration.
It is crucial to conduct basic research about your diet. This is significant not only for enhancing performance but also for aiding recovery. Prioritize consuming carbohydrates prior to long runs, opt for protein-rich meals afterward, and keep your breakfasts uncomplicated.
It is important to stay hydrated during your training regime. Energy drinks contain many calories, so consume them in moderation and seek an alternative option. At this stage of your training, it is advisable to avoid using gels. It may still be early in your training, but ensure that you begin to educate yourself about carbo-loading and properly fueling your body for the race.
