5 simple tips for running your first marathon
There are a lot of things to think about when running (and training for) your first marathon. Here are 5 things that are the most important to me.
1. Have a plan
Start by creating a training plan that suits your current fitness level and gradually increases your mileage over time. Include a mix of easy runs, long runs, speed workouts, and cross-training activities to improve your endurance and prevent injuries. Follow the golden rule of keeping 80% of your runs easy(zone 2).
Incorporating cross-training activities such as cycling, swimming, or strength training into your routine can help prevent overuse injuries and improve overall fitness. Strengthening your core and leg muscles through strength training can also enhance your running performance. And incorporate some kind of vertical training, at least every now and then. Hills will kill your legs in a race if you’re not used to running uphill.
2. Gradually increase mileage
Avoid the temptation to increase your mileage too quickly, as it can lead to overuse injuries. Gradually increase your weekly mileage by no more than 10% per week. This approach allows your body to adapt and minimize the risk of injury, and might mentally make it easier as you’re not making too big of a jump in mileage.
3. Stay consistent
Consistency is key when training for a marathon. Stick to your training schedule as much as possible, even when you’re feeling tired or unmotivated. Regularly running and following your training plan will help you build the necessary stamina and mental toughness for race day.
Besides the mental aspect of staying consistent, I personally feel like staying consistent benefits my running more. What I mean is I think it is better to run shorter runs more often than running fewer but longer runs.
4. Prepare for race day
Fueling your body with the right nutrition is essential during marathon training. Eat a balanced diet rich in carbohydrates, healthy fats, and proteins to support your energy levels and aid in recovery.
During long runs, practice your race-day nutrition and hydration strategies to find what works best for you. You never want to experiment with nutrition on race day! Therefore, find out what’s being served at the aid stations and try those things during your long runs as well — even if you don’t plan on consuming what they offer during the race. Sometimes, at low moments, the plan goes out the window. So it’s better to be prepared.
The same thing goes for race-day gear, don’t wear anything for the first time during the race. Test everything during training.
In the weeks leading up to the marathon, familiarize yourself with the race course and logistical details. Plan your pre-race meals and gear ahead of time. On race day, start conservatively and pace yourself throughout the race. Listen to your body, stay mentally strong, and enjoy the experience!
5. Recovery and taper
Proper recovery is crucial during marathon training. Incorporate rest days into your schedule to allow your body to repair and rebuild. Include active recovery activities such as light stretching, foam rolling, and gentle yoga to improve circulation and flexibility. Get enough sleep to aid in muscle recovery and overall well-being.
The taper period is the phase of reduced training volume and intensity leading up to the marathon. Embrace this period as a time to allow your body to recover fully and recharge for the race. Trust your training and resist the urge to squeeze in additional miles. Focus on staying healthy, mentally prepared, and maintaining a positive mindset.
