Are you running a marathon for the first time and are asking yourself how hard it is to rain for a marathon? Or have you already run one? If so, I am sure you have very vivid memories of how you felt both mentally and physically during the training. Were you nervous because of the unknown? Did you feel uncertain of your abilities, unprepared and often conquered by the weakness of your own body? If so, I am in the same boat.
The anticipation and training for this special day have had such a powerful impact on my life for months. My nervousness became even stronger in the last few weeks after I started training for the 2022 TCS New York City Marathon. The moment I wake up, I pause for a few seconds to think about the type of run I need to do that day. My main goal is to get to the starting line feeling strong and injury free. The rest will fall into place.
Let’s break down a few important aspects of marathon training for first-timers.
Tips on how to get to the starting line:
- Build your base and add mileage gradually
- Consider hiring a coach or at least follow a plan
- Listen to your body, be vigilant about any signs of discomfort
- Rest and recover
- Provide your body with the right fuel
- Keep your mind calm – it’s ok to have a worse day
- Find a training companion
Build your base and add mileage gradually
Marathon training is a process that can get us carried away. We want to achieve more very quickly. Sometimes we feel like we can, but it can be very deceiving. We want to wake up and run 20 miles tomorrow even though we only ran 10 before. Unfortunately being physically prepared to run 26.2 miles is not as easy as pressing the “Go” button. Running a marathon without training is not a good idea. It is a process. Period.
There are many books about the specifics of how to gradually achieve higher levels of fitness and I will not get into the details of it in this article. However, I want to stress that there is a reason why typical marathon plans are written for 20-16 weeks. Your body needs this much time to become used to the increased effort and weekly mileage. First, you need to build a strong base and keep adding miles weekly at a steady rate. I follow the recommendation of many coaches and increase my weekly mileage by about 10% .
Consider hiring a coach
As a first-time marathon runner, you may benefit significantly from hiring a coach. Not only will he or she prepare a custom plan for your goals and your ability, but also will he/she be overseeing your progress and providing feedback. It is very helpful to be able to communicate during the training because if adjustments are needed, your coach will help you along the way.
Listen to your body, be vigilant about any signs of discomfort
Most runners had situations when they felt pain or discomfort here or there during their runs. Sometimes the pain goes away and sometimes it lingers for a few days. Very often we decide to keep running. Maybe we run slower and reduce the distance, but we keep going.
During marathon training, any signs of discomfort should be treated with more caution. Because of the pressure that we put on ourselves, we may ignore important warning signs. While some of you may normally choose to run with some level of discomfort for shorter distances (which I do not recommend), the pain during marathon training should be more concerning as a potential sign of over-use or inflammation. Subsequently, the repetitive effort can lead to an injury. If it comes to that, it can take time to recover and it will set you back. Don’t let this happen to you. Don’t get carried away. Listen to your body.
Rest and recover
Rest and recovery are crucial elements of your training. You will not be able to become stronger and faster if you do not give yourself time to recover. Any form of exercise causes micro-tears of the muscle tissue. When these micro-tears get rebuilt, muscles become stronger. If you don’t give your body time for proper recovery, the muscles will keep getting damaged. It may result in an injury or increased fatigue impeding your training.
During marathon training sleep should become your best friend. Your body needs it, not only to recover but also to function normally. Have you ever felt depleted or more irritable when you did not have a good night’s sleep? It’s because your brain needs it too.
Provide your body with the right fuel
Even though intuitively you know that your body needs extra fuel during the training, it is important to supply it with the right type of fuel. The trick is to eat the right proportions of macronutrients (carbs, fat and protein). Proper nutrition is very important for every athlete and requires a lot of attention. On average, during the training, you will need meals that consist primarily of carbs (55-60%), 20% fat and 20-25% protein (Source: Gainful). Specific proportions will depend on the type of runs: long runs, easy runs and workouts, and your individual needs and predisposition. Don’t forget about hydration!
Keep your mind calm – it’s ok to have a worse day
As your training gets more intense, you will become mentally tired too. For example, you may feel discouraged by slower runs or inefficient workouts in adverse conditions such as extended periods of hot temperatures. You may have a worse day or feel like you cannot complete the long run as planned.
These moments will happen. They are inevitable. You will experience setbacks. It is normal. It is part of the process. No one is perfect. Not even elite athletes. You are just a human. Remember, one day or a couple of days will not blow up your training. Sometimes you will face a setback and need to make adjustments. Yet, if you keep believing that you can, you will get through it. Take a deep breath. Take a break and then keep going.
Find a training companion
Almost any activity is more fun with others. From my experience, it becomes even more important during marathon training.
- Long runs are so much more fun with another human next to you or even better – a few. When you have to run upwards of 10 miles, it becomes more difficult to stay focused and feel upbeat the entire run, especially when the conditions are far from pleasant. When you have company, you will engage into conversations and get distracted. You will not notice passing miles…
- The rigor of training is easier when you train with someone. You can motivate each other to show up for the runs or workouts and keep each other accountable. It’s harder to bail out when you know that someone is waiting for you.
- A training companion can help you with your motivation. If you feel like you cannot do this last rep but your friend decided to do it, odds are you will join in.
Conclusion:
Running a marathon for the first time is a huge accomplishment. However, getting to the starting line feeling strong and injury-free may be as important! If you put your heart into your training but you let your body give you guidance and your brain keep you at bay, you will get to the starting line of your first marathon strong and injury-free. I wish you good luck! I will need it too!
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Sources:
https://www.everydayhealth.com/fitness/post-workout-muscle-recovery-how-why-let-your-muscles-heal
https://www.gainful.com/blog/what-to-eat-when-training-for-a-marathon/
https://www.runnersworld.com/health-injuries/a20864022/why-rest-days-are-important/