According to surveys by relevant organizations, the number of marathon enthusiasts in the United States is steadily increasing. Maybe you also have plans to run a marathon, but are you ready to run dozens of kilometers?
We consulted three marathon experts—Jenny Hadfield, Matt Fitzgerald, and Jeff Galloway—and summarized some tips on how beginners can complete their first marathon.
Here are some suggestions for your first marathon.
Give Yourself Enough Preparation Time
For beginners, the biggest problem is running too fast and too much in the early stages of training, which puts too much stress on the cardiovascular, endocrine, and neuromuscular systems, greatly increasing the risk of injury.
"Signing up for a marathon is easy, but training for only four or five weeks is not enough," says columnist Jenny Hadfield. "I recommend training for 12 to 14 weeks before attempting a half marathon, and 18 to 20 weeks for a full marathon. Usually, my training period is even longer because we have lives, vacations, get sick, etc. If you rush it, you usually won’t get very far."
Create a Training Plan That Suits You
A quick Google search will show you that there are tons of training plans available online—enough to keep you busy all night.
The trick to choosing a plan is to pick one that fits your lifestyle so you can stick with it. For example, do you usually have plans on Thursday nights? Do you work overtime on Sundays? Choose a plan that doesn’t conflict with your regular schedule.
"You want to make sure the first week of training isn’t too different from your current exercise habits," says Jenny Hadfield. "If you’re currently running three to four times a week for three to six miles each time, your training plan should be similar to your current habits. If you suddenly increase your mileage, you’re very likely to get injured or feel fatigued."
Everyone Doing Well Is What Matters
Marathon training is long and slow, and it can easily lead to mental fatigue. Training with friends can be much more fun and give you extra motivation.
Olympian and author Jeff Galloway has one tip: make sure to choose running partners who run at a similar pace as you. He says, "If your friend runs fast, ask them if they can slow down to match your pace. If they think your pace is too slow, be honest and tell them you want to run at your own speed because you don’t want to get injured."
Make Training Enjoyable
It’s important to progress gradually and not try to cover too many miles too quickly.
Author and coach Matt Fitzgerald says, "The most common mistake people make is running too often and too intensely. Aerobic training needs to be easy, time-consuming, and cautious while running."
Jeff Galloway suggests beginners start with a run-walk approach. He says, "Start with an easy run-walk method, which allows the body to gradually adapt to long-distance running. It’s best to keep the distance shorter at first, and you can slowly build up to race distance two to three weeks before the marathon."
Train Your Body, Not Your Speed
Many people like to use their iPhones or GPS to check their speed, then find they’re sometimes fast and sometimes slow. You should choose a pace based on how your body feels, even if it’s slower than last time—as long as it feels comfortable.
All three coaches recommend using your ability to talk as a way to gauge pace. Jenny Hadfield says, "If you can speak in full sentences while running, you’re at a comfortable pace, which is good. If you can only answer with single words, you’re going too fast. The right pace may change daily depending on where you’re running, how much energy you’ve taken in, and how you’re feeling physically."
Vary Your Training Methods
Don’t run every day. Run every other day, and choose other forms of training during the off days. Activities like cycling can give your joints a break while building strength.
"Cycling or swimming are also aerobic exercises but with much less impact on the body," says Jenny Hadfield. All three coaches agree that strength training is important for improving balance, power, and endurance.
Plan your diet and clothing before race day
Don’t change your eating habits or try new clothes on race day. Stick with what worked well during training. Is a sports drink better than an energy bar? Are shorts better than long pants? You need to know the answers to these questions during training.
Treat training as a dress rehearsal for the race. Try different fueling options and outfits to find what works best for you.
Jenny Hadfield suggests dressing for temperatures about 11 degrees warmer than the actual forecast, but it’s best to wear shorts and a short-sleeved shirt, because once you’re warmed up, the outdoor temperature will feel more like the 20s.
Race-day tips
First-time marathoners often make the mistake of starting too fast, especially when excited by the music and cheering crowds.
But don’t do it. Going out too fast leads to a quick drop in energy, and when your blood sugar gets too low, your mental state can crash. It’s better to run slightly slower than your average pace at the start, then speed up later in the race.
Jenny Hadfield says, "Pace yourself. For the first half, maintain an easy conversational pace. After the first half, if you're feeling good, you can start to pick up the speed. The key is to conserve energy and then release it when needed."
Also, if you're running a summer marathon, take the temperature into account when choosing your pace. Jeff Galloway says, "People who train in the winter are likely to race in hot summer conditions. When the temperature is above 15°C, you should slow down by about 30 seconds per mile for every additional 3°C."
Post-race advice
Congratulations, you’ve completed your first race. But don’t sit down right away. Here are five things you should do after finishing a marathon:
1. Walk for 10–15 minutes to help your body transition out of race mode. Jenny Hadfield says, "This helps clear lactic acid and aids recovery while bringing your circulation back to normal."
2. Drink a protein-rich beverage and eat something. Jeff Galloway says, "Within the first 30 minutes, aim to eat a 300-calorie carbohydrate snack to help replenish muscle glycogen. Choose something very easy to digest—even candy or soda can help."
3. Soak in an ice bath with your sweats on for five minutes to reduce inflammation.
4. Wait three to four hours before getting a massage, if you plan to get one. Massaging too soon can spread the lactic acid around and make you feel more fatigued.
5. Eat a big meal. Matt Fitzgerald says, "Go for a greasy burger and a beer. It won’t speed up your recovery, but who cares? Relax—you’ll have plenty of time. You’ve got at least four months until your next marathon. So go ahead, have that burger."