Running a marathon is a huge feat for anyone. If you’re looking at taking on the 26.2-mile challenge for the first time, you may want to train properly for it. A marathon is not an easy task. It’ll take training, dedication, and some proper fueling to complete it. After many years of running, I’ve boiled it down to five main steps. So, here are five simple steps to defeating your first marathon.
Create/Follow A Training Plan
If you already have an upcoming race and have been following a training program, great! But for those who are new to the game, you should follow a training program so you don’t end up injuring yourself from overtraining.
I recommend the runDisney training programs, created by Jeff Galloway, as they have well-thought-out plans for any distance. They break it down week-by-week and slowly increase the mileage every week.
To properly train for your first marathon, you need to have a proper timeline. Don’t sign up for a marathon next month if you’ve never run. The runDisney beginner plans recommend 29 weeks of training.
Figure Out Your Fueling
This is one department I struggled with all the time. I never gave myself proper time to learn what fuel works for me. What I ended up doing was shoving electrolytes down my mouth and wishing for the best. That’s not the proper way of doing this.
Fueling is vital for completing your first marathon. If you don’t figure out a plan, you’ll cramp early on and have a rough time getting to the finish.
I recommend testing out fueling options, such as gels, bars, etc., leading up to your race. What sits well in your stomach? Figure out and answer all fueling questions before your marathon. Don’t try anything new on race day, as it can be disastrous.
Hydration is also important for completing your first marathon. See what powders work for you and figure out how much water weight you lose while you run. It’s important to know because you have to put those liquids back.
You can figure out your water weight loss by weighing yourself before a one-hour run and weighing yourself afterward. However many pounds you lose is what you have to drink per hour. Ensure you are training in the same type of weather as your event. You may not sweat as much during a cold winter run.
Rest and Recover
If you’re like me, you love getting down to business; resting is not in your vocabulary. However, resting is the most important part of preparing for your first marathon.
When we rest, we let our muscles recover so we don’t get injured. It helps us improve performance and prevent muscle fatigue. The last thing you want is for your legs to give up halfway through your marathon because you didn’t let them rest before.
I was bad about resting because I couldn’t sit still. But I can attest to how important rest is because when I took a week off of training and came back to it, I came back stronger and faster than ever.
For example, I trained up to my Ironman 70.3 in December, and shortly after that event, I had my Disney marathon (3 weeks later). I took two weeks off because I felt absolutely exhausted and needed the rest. On the third and final week before the marathon, I came back with a ton of energy. I took it easy that week, but on marathon day, I completed it without cramping and with a smile on my face (kind of). That was the first time I was ever able to do that.
Join a Run Club
I added this to the list because I think it’s important to have a small social group to run with. It not only lets you make friends with similar hobbies but also helps everyone stay accountable and on track with your training plans.
I’ve done all my events by myself because I’m a bit of a lone wolf; however, I was part of a couple of run clubs where I met some great people who helped push me.
Your first marathon could take several hours; my runDisney marathon took 6:15. It helps and is more fun when you have other people to talk to during this challenge.
Discover the Run-Walk Method
If you’re actually reading the article and not just the titles, you will notice I mentioned the name Jeff Galloway. Aside from creating the runDisney training plans, but he also came up with the Run-Walk method.
The Run-Walk method is an interval running method that is beginner-friendly. It helps your muscles keep fatigue at bay, allows for quicker recoveries, reduces your core body temperature, and helps reduce the chances of injury.
In marathons, there will usually be someone with a flag and a finish time on it. If you stay with that group, you’ll finish around that time and have people to talk to. During the Disney marathon, these groups utilized the Run-Walk method. All I can say is that it was an effective method.
Personally, I chose to try and run the whole marathon. I started off near the 5:30 group and slowly started following behind. How could this happen when I was running the entire time? I’m not sure. But I saw the Run-Walk group get away from me. As I kept going, I just saw group after group pass me, 5:45… 6:00… Maybe I should have switched to that method. Instead, I ran until I got tired and walked until I felt ready to go again.
I can testify that the Run-Walk method works. If you want to learn more about the Run-Talk method, I’ll link Jeff Galloway’s site here.
Conclusion – Complete Your First Marathon
Running your first marathon will be an unforgettable experience. With a proper training plan, dialed-in fueling, and rest, you can conquer your 26.2-mile venture. Having a social club is extremely helpful for staying accountable and for enjoying the distant challenge. Finally, if running for 5+ hours seems a bit daunting, try Jeff Galloway’s Run-Walk method for an easier and more enjoyable time.
If you’re thinking of signing up for a marathon, DO IT! And if you are already signed up, I wish you the best of luck on your first marathon.
Let me know how it went in the comments below or if you have any extra tips for beginners that you can think of.