How to Train for Your First Marathon
How to Train for Your First Marathon
How to Anticipate and Deal With Termination
September 22, 2021
Albert Einstein Quote I
October 1, 2021You’ve taken the huge first step of deciding to run a marathon. Congratulations! Running a marathon is one of the most fulfilling activities you can do. If you’re new to running or have never run more than a few miles, this post is for you. We’ll look at the most important things you’ll need to consider as you start preparing for this challenge, with tips and tricks you can use all the way up to race day.
Preparations before marathon training
The key to a successful first marathon is committing to a training plan. The internet is full of free resources that you can use to help guide you through the daunting task of preparing your body to run 26.2 miles. It’s best to have a plan when you’re ready to start training. Some new runners think they just need to run a lot and build up slowly to the marathon distance. This strategy never works! Tons of research has been done into the marathon training process, so make sure you spend time selecting a plan that is right for you.
Choose a training plan
When it comes to choosing a training plan, we recommend the ones available at HalHigdon.com. Hal is an expert running coach and has run dozens of marathons in his life. He has created training plans for all experience and fitness levels and provides them for free on his website.
For your first race, your goal should just be to finish. Don’t try to set a time goal. It doesn’t matter if you come in sub-4, sub-5, or sub-8. Just finish! Most online training plans will offer a ‘Novice’ level plan that won’t require you to work towards a specific pace. Remember, you are doing this to have fun and to get in shape. The harsher training plans and practices can be pulled in once you’ve got a race or two under your belt.
Set realistic goals
There are a couple of key things to think about before setting your goals for the race. The first is that your pace doesn’t matter. All that matters is that you finish the race without overdoing it or getting injured. The internet is full of opinions about pace and heart rate measurement and macronutrient balancing. Those are valuable data points for experienced runners, but a novice doesn’t have to get caught up in all that information. Remember, your first time out is just to finish and have fun. You have the rest of your running career to worry about your pace!
Get running shoes
Another vital pre-training consideration is to check your shoes. If you’ve only casually run a few miles here and there, you’ll need to invest in a new pair. Getting a well-fitted pair of shoes will be necessary, preferably from a running store where the knowledgeable staff can help select the right shoe for you. You should also track how many miles you run in your shoes, as the consensus from running coaches is that a shoe will wear out after running around 300-400 miles. You aren’t likely to put that level of mileage on your shoes in the first training season, but keeping track will be important for your next pair.
Marathon training
Your training plan will give you specific instructions to follow each day. It will be organized in a calendar view that tells you how many miles to run each day, which days to rest, and which days to cross-train.
As long as you follow the training plan and don’t get injured, you’ll be in good shape to finish the race. You can do several things to give yourself an advantage and stay injury-free throughout the training season.
Stretching
Stretching is important. Many new runners assume they know how to stretch, but stretching is a process. To do it properly, you need to include several different positions and long holds. There are plenty of videos online that give demonstrations of the best stretches for runners. Just remember that stretching should take at least 10 to 15 minutes after each run and can take even longer. It’s not something you can squeak out in a couple of minutes. This is not an area to skip! MarathonPal offers a very extensive stretching guide, particularly for runners training for a marathon.
Nutrition
Nutrition throughout the training season is another crucial area to help you get the most out of your race. While in training, you’ll find that you’re burning thousands of more calories than you’re used to. Try not to fall into the trap of getting “run-gry” and overindulging while going through the training process. An increase in carbohydrates, particularly complex carbs, is essential for endurance training. Some complex carbs, typically known as good carbs, to incorporate into your diet are:
- Legumes: beans, peas, and lentils
- Whole grains: brown rice, oatmeal, quinoa
- Veggies: broccoli, spinach, potatoes, onions
- Fruits: apples, blueberries, pears
You can find a thorough complex carbohydrate list here.
Discipline
Plans can only be effective if they’re followed. There will be days that you don’t want to get out of bed. There will be days when you want to go further and harder than the plan calls for. Stick to the plan! Following your plan will be critical to making it to the start line. In the end, self-discipline and a commitment to achieve your running goals will aid you in your journey. You need to make sure you are blocking off time each day you commit to run. Your family and friends will need to know that your running time is non-negotiable. Having a set time to run and making sure your support system keeps you free during that time will help get you to the finish line.
Taper your training
You may have heard of tapering before and are wondering how necessary this practice is. It’s crucial to taper your training when the date of the marathon draws near. Tapering is the gradual reduction of your typical running mileage in the weeks leading up to the race. The purpose is for your body to rest and recover, allowing you to gain peak performance come race day. It may seem counter-productive to reduce your runs, but rest assured, the consensus among veteran runners is that tapering 2-3 weeks before a marathon is very beneficial.
The eve of the marathon
You’ve made it! It’s the day before your race! Weeks and months of training have all come down to this. The reality of the feat you’re attempting to accomplish is setting in and you find yourself feeling the nerves. There are a few things you can do to put your mind at ease and prepare you for the next day.
The Expo
The day before your race will usually involve an expo. Depending on the number of participants in the race, this could be a massive event at a convention center, or it might consist of a picnic table with a few volunteers on hand. The expo is where you’ll go to pick up your race number, get your race swag, learn about the route, and much more. Big races like the Chicago Marathon have expos that fill up entire parking lots. There are rows and rows of booths full of vendors trying to sell you all sorts of gadgets and running gear.
A sacred rule you need to apply when walking through the expo is, “Nothing new on race day!” You’ve been training for weeks. You’ve broken in your shoes and have gotten used to your gear. It’s not wise to buy anything unless it’s something you’ll try out after the race. Race day is not the time to try something new.
Carb-loading for dinner
Most elite runners know how vital carbohydrates are before a marathon. Carb-loading is a dietary strategy used by endurance athletes to increase the amount of energy stored in their bodies. Ideally, you want to have a carb-heavy meal the night before the race so that your body has enough time to digest the fuel you give it. But not all carbs were created equally, and the amount you should ingest depends on the individual. Runnersworld.com has a great article that outlines how to properly load up on carbs to enhance your running performance. They cover topics from what carbs you should eat to when you should incorporate them into your diet.
Morning preparation
It’s a good practice to organize and prepare everything you might need the night before. The last thing you want to be doing the morning of a race is scrambling around for your lucky sweatband. Here are a few things you can do to prep for the race:
- Layout all your gear: shoes, socks, accessories, bib clips, or safety pins
- Charge your electronics: phone, earphones, fitness watches, etc.
- Plan your breakfast: bagel or toast with peanut butter, oatmeal, yogurt, or banana
- Pack post-race needs: change of clothes, snacks, and water
- Get directions to the event
- Finalize running playlist
A good night's rest
Your main job the night before the race is to eat well, stay calm, and rest. Don’t worry if you don’t get a good night’s sleep. Most people don’t, especially if the race has an early start time. Just make sure you’ve gotten good sleep a few nights leading up to the marathon, and you’ll be fine.
Run your marathon
You’re ready to run 26.2 miles. The true measure of success is that you made it to the start line, and your only goal should be to just finish. Less than 1% of the world population has completed a marathon, so congratulate yourself for striving to be among elite company.
While a marathon, by its definition, is a race, that doesn’t mean you have to concern yourself with the pace of other participants. Marathon runners enter with different levels of fitness and experience. When running your first few marathons, the only competition should be yourself. There will be times when your body is begging you to quit. This is the time to dig deep and remember all the grueling days you persevered to get here. This is your journey, so run your marathon. Good luck!
