So you’ve conquered all of the other races – 5K, 10K, half-marathon… now, it’s time for the big show: your very first marathon! First, congratulations on making the plunge into one of the most difficult and rewarding achievements for any athlete. Read on for our top 5 training tips for you as a first-time marathon runner!
After the feelings of registration elation subside, you need to make a plan. As a first-time marathon runner, you’ll need to train harder, and most of all, smarter than you ever have in your life. You can’t roll out of bed and knock out a marathon (like you did with that fun run.) A marathon is all business.
Finally, make sure to tell your family and friends about your new goal. The marathon officially becomes a reality when you tell people, due to two things:
- Telling others holds you accountable for completing your marathon journey
- You will receive instant support which will motivate you
Read on for some other top tips that will help you as a first-time marathon runner!
Set a goal.
Simply having the goal of “just finish” is a bit broad and could lead to a training regimen that lacks focus. For instance, if you’re hoping to finish the marathon in under 4 or 5 hours, you might need a specific training program to help make that happen.
Develop a training schedule.
This is critical for preparing your body for the rigors of a 26.2 mile race. You want to make sure you don’t add too many miles too quickly, or else your body won’t properly progress. Start training for a marathon at least 5 months prior to the race and gradually increase your miles every week. You can find a variety of solid training plans online or by speaking to a running coach/club.
Related: don’t forget recovery!! Here are some tips on foam rolling & why you need it.
Mix it up.
Marathon training doesn’t have to exclusively be about the running. Most trainers encourage including a combination of cross-training and strength training to your schedule a few days a week. Rowing and swimming are two good aerobic conditioning exercises. Hitting the weight room or doing yoga once or twice a week will strengthen your muscles and help you in the long run.
Rest.
Training for a marathon is… well… a marathon – not a sprint. As a first-time marathon runner, you definitely, 100% need to rest properly during your training. You’ll need to accept that you’ll have some bad runs and that’s probably because you are very sore. If that happens, take a day off. Maybe even two days. Always allow at least one day per week where you don’t train at all. If you’re having a hard week physically, take two days off. Your body will thank you.
Simulate the marathon ahead of time.
This is where some solid research ahead of time will make you more comfortable during the race on the big day. Become familiar with the route of the course. Maybe there are a few sections of the course that have hills. You’ll want to mentally prepare for those sections of the race so they don’t cause you any stress during the race.
Have a favorite race tip we forgot? Share it with us in the comments!
