21 tips for those looking to run their first marathon

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you are a jogger but have never run a marathon yet, then this is the time to think about it. It is worth choosing a suitable race in advance and start preparing. The advice of elite marathon runners and coaches will help you with this.

Marathon runners know what a beginner can face when preparing for their first marathon of their life. After all, a marathon is a serious distance that requires good physical and psychological preparation.

1. Build a strong base

(Thad McLaurin) recommends running 32-40 kilometers about a month before the main event. If you start to increase the distance too early, the risk of injury or burnout increases several times.

You can also peak too early. After that, your strength will begin to decline, which may come just at the time of the marathon.

2. Strengthen your core and entire body

Marathon runner, certified trainer and author of Running for Health & Happiness Jason Fitzgerald recommends strengthening the muscles of the whole body, especially the core, through strength and functional training.

The physical condition of the core muscles plays an important role in stabilizing the body while running (keeping the pelvis in a neutral position) and maintaining shape when fatigue takes its toll. Plus, you not only reduce your risk of injury, but you also improve your running efficiency.

3. Use a massage roller

Erik Taylor, a certified specialist from the US National Academy of Sports Medicine and author of special workouts, advises not to forget about such a wonderful invention as the massage roller.

If all runners spent only 10 minutes a day on simple massage (such as myofascial massage) on the areas of the body that are subject to the main load, their performance would be significantly increased and the risk of injury would be reduced. In addition, massage reduces muscle inflammation and speeds up post-workout recovery.

4. Do a dynamic warm-up

and photographer Mackenzie Lobby invites you to take advantage of the latest research in sports and medicine. and replace the standard static pre-workout warm-up with dynamic stretching and plyometric exercises.

5. Determine your current fitness level

Running Editor Sabrina Grotewold recommends starting a new training cycle by identifying your fitness level. This will help you build the right training plan that strengthens your weaknesses and prepares you for the race perfectly.

6. Choose the right training plan

After determining the strengths and weaknesses based on the results obtained, you can choose a training plan. Ultra-runner and author of Limitless: A Man's 300 Mile Run to Prove Anything is Possible Justin Levine advises you to time your efforts correctly. Underworking is just as bad as overworking. These extremes slow down the process significantly.

It is important to record all your physical activities and monitor your condition. For example, the Polar sports app keeps track of all your activities and displays the load in graphs, showing when it's time to slow down and recover.

7. Define your goals, but make them flexible

Coach Matt Fitzgerald advises not to go too far and keep a small gap when setting goals for a future marathon. It's good if you decide for yourself to run 10 kilometers in 45 minutes. It is bad if for the sake of this you go to super-efforts and earn trauma and neurosis. Always leave room for retreat, as the outcome depends on too many factors.

8. Find a balance between workout and personal life

Greg Strosaker, runner and author of Running Ahead of the Sun, has learned firsthand the importance of balance. No matter how well prepared you are physically, there is always something that can get in the way: bad weather, illness, injury, problems at work. These events are bound to negatively affect not only your athletic performance, but also your personal life, which will cause even more stress.

The ideal option for anyone preparing for serious competition is balancing these areas of life. Balance will save you from scandals, the reasons for anxiety will disappear, the level of stress will drop. After that, you will be able to productively prepare for the marathon.

9. Make sure to take the time to recover

Every runner must follow the principle of progression. Ignoring the rules can lead to loss of motivation, overtraining, and injury.

If you feel tired, and the effectiveness of your workouts has decreased with the same volume of loads, then it is time to take a break and take time for rest and recovery. A week may be enough. During this time, it is better to sleep more, choose the right food and take breaks for sleep during the day.

10. Don't forget about cross-training

Pete Rea, elite trainer and leader of the ZAP Fitness Team USA, advises learning to listen to yourself and remember that there are other options besides running training.

There are three key factors that can help improve endurance and running performance: training volume, frequency and intensity. All runners have a limit that they cannot exceed without unpleasant side effects. Other types of exercise and training (yoga, strength, functional) will add endurance, make you stronger and more flexible. All of these can be used to improve running performance.

11. Learn to make the right adjustments to your training plan

Sometimes it happens that the training does not go on. The exercises are difficult and difficult to follow the instructions of the trainer. Usually, in this case, they say that this is a bad day for training. Knowing that this day is clearly not yours is another key aspect of successfully completing a marathon.

Trainer Jeff Gaudette advises to slow down in such cases. And if it's really hard, then stop training and continue to follow the plan. You shouldn't try to repeat it the next day. Just forget and move on! Small deviations from the plan are not fatal.

12. Add custom marathon workouts

Another tip from Jason Fitzgerald is to keep in mind workouts designed specifically for the marathon, as most of the time runners only do a few standard workouts (tempo or long distance running). Sure, they will provide you with a good foundation, but developing your running qualities requires a more versatile approach.

13. Decide whether to race before the marathon

In this case, it all depends on your goals. If you are looking to improve on your previous performance then taking part in a half marathon might be a good idea. So you can find out in what shape you are, as well as more accurately determine the time in which you can run a full distance.

If you are a beginner, it is better to leave such thoughts and continue to practice according to the developed running plan.

14. Keep an eye on your running shoes

The result depends not only on your running technique and physical fitness. Running gear is equally important.

If you wear bad running shoes, you will still run badly. So check your shoes.

Determining when it's time to replace your sneakers can be done by testing the stiffness of the materials. To do this, take one shoe in your hands and press your thumb on the shock absorbing part (midfoot) towards the heel. If the material gives in to pressure too easily, then it’s time to change shoes.

Running in new sneakers is also not recommended.

15. Learn to deal with pain while running

Physical therapist Calvin Mayes says the best way to deal with pain is to prevent it from occurring. You need to learn to listen to your body and slow down at the first alarm bells. You may slow down a bit, but still finish the race.

If you run, ignoring the pain symptoms, everything can end in tears - injuries or premature completion of the marathon long before the finish line.

16. Practice snacking on the run

A marathon is a distance that cannot be run without additional recharge. According to research, the best way to maintain adequate energy levels while racing is to drink plenty of fluids and consume 60 grams of carbs every hour.

There are several ways to accomplish this task. You must choose the most efficient and convenient one before the marathon.

17. Reduce the load a few weeks before the start

Before starting, you need to reduce the load. The main thing is to do it right. Your legs need to remember what it's like to run fast, so cutting your mileage well before a marathon is a bad idea. It is best to do this two weeks before the competition and reduce the total distance by 10-20%.

18. Eliminate any problems that may arise before the start of the race

Even the best of us are in trouble. You can never be 100% sure that nothing will happen. Ignoring problems is a bad strategy. You must learn to solve a problem immediately after it arises, otherwise it can pull the next one with it, and you risk being hit by an avalanche. At least that's what Coach Patrick McCrann advises.

19. Learn to keep track of your pace

Any experienced marathon runner will tell you that the pace during the competition is completely different from the one with which they usually train. It all depends on the landscape, weather, you and your condition.

Patrick McCrenn advises learning to monitor your pace and try to adhere to the indicators prescribed by the coach, adjusting them accordingly to the situation (strong headwind, hills, injury).

20. Get yourself a proper break right after the marathon

Immediately after the race, apply a contrast foot shower. Soak them one minute in cold water and one minute in hot water. Then replenish your supplies with a good lunch with plenty of protein and get a good night's sleep.

But by no means spend the next day in bed. You just take a day off, not a day off from running. Get yourself a rehab run and be active without letting blood build up in your legs to help rebuild sore muscles.

21. Start preparing for the next race no earlier than three weeks later

After completing a marathon, you should give yourself two to three weeks to fully recover. This means that you do not have to do any special exercises and intense training. It is worth doing only light recovery jogging.

Many beginners believe that if they shorten their recovery time, they can prepare for another race in 6-10 weeks. This may well work once or twice, but the third time you will have to pay for such a dismissive attitude to your body.