It’s quite the distance — 26.2 miles (42.2 kilometres!) but tackling your first marathon can leave you with a huge feeling of accomplishment. If you’re currently a couch potato, perhaps plan a bit further out than this coming season, but if you’re ready for the challenge here are 12 tips to help make it happen.
Set your goals
It’s important to set a target goal for your first marathon. It could be just getting it done, it could be a time goal. The goal will help in setting your training plan.
Talk to experienced marathoners
In case you didn’t know, you’re not the first person to ever run a marathon. That means there are loads of blogs, news stories, Reddit threads, and Instagram Reels that document the experience well. Beyond that, connect with local runner groups and train en mass to make things easier.
Pick a training plan
Do the research and choose a training plan to fits your schedule and goals. These are not rigid guidelines, but try to stick to it as best you can, most importantly slowly increasing mileage and distance week to week while also being sure to take rest days. Be sure you pay close attention to nutrition.
Pick a good race
There are plenty of marathons from which to choose, be sure to pick one with few additional stresses and distractions. If there is one where you live that’s a good idea. Leave the destinations marathons for next time.
Get the right gear (hello new shoes!)
Obviously, shoes — and shoes that fit well — are critical to the success of a new marathoner. You want your shoes to be broken in, but not worn down. Are your shoelaces in good shape? Are there any holes or tears? If you’re purchasing new shoes, make sure you get ones that are comfortable — and that you get them far enough ahead of time that you have time to break them in. Beyond shoes, there are a few more important pieces of gear to pay attention to. You need good socks (think wool, for moisture-wicking purposes), but you also need socks your feet are used to. Train in your intended gear. For running gear reviews check out Get Out There’s YouTube channel.
Put in the practice
Everyone will train differently, but training for a marathon isn’t just about running constant 26.2s. You still need some casual 5ks, a few 10ks, and even some longer-than-26.2 miles to make sure you’re in the best running shape for the big day. If you haven’t done any races before, be sure to sign-up for a 5K or 10K just to get those first race jitters out of the way.
Add some strength training
Run, run and run some more — and then lift some weights. Okay, it doesn’t have to be straight-up weight lifting, but some cross-training will also go a long way to avoiding injuries and being in the best shape for the race. Think twice about exercise with quick jerk motions (squash, basketball, etc.) but add in some yoga, swimming, or cycling into your training plan too.
Include some recovery time
Simply put, you can’t run every day. Not only will you wear yourself out before the actual race, but you’re also at a high risk of injury without a day off here and there. Listen to your body and take time when you need it to rest, along with getting eight hours of sleep a night.
Learn how to fuel on the go
Can you chew while you run? Do gel packs make you gag? You need to know this before the day of the race. Head to your fave local shop and purchase a handful of options, from gels to bars to jellybeans. Don’t just snack at home — take them out on a run to see how you handle it while you’re in motion. The best fuel is a combination of glucose and fructose, but the most important part is that you can get it down the hatch.
Find your mantra
Who are you running for? Why are you doing this? Training for a marathon is one thing, running it is an entirely separate matter … what’s going to stop you from quitting halfway through either? Some runners like a repetitive phrase, others sing, others recite poetry. Find what works for you and stick to it throughout training and the race itself.
Plan the pre-race morning
What are you going to have for breakfast? Do you know what it does to your body? (yep, thinking about No. 2 here!) What’s the best early-morning sweatshirt so you’re not cold, but also not too hot? Do you have safety pins and anti-chafe cream handy? Getting yourself organized for race morning can start as early as the day you decide to run a marathon, even if that marathon is months away.
Pack your post-race bag
Ah, something to dream about. As you’re training, what do you crave post-run? Is your first move to rip off your shoes and socks? Pay attention to how you react during the lead-up to the race, and pack a happy goodie bag for yourself post-race.
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