How To Train For Your First Marathon And Have The Most Fun!
Running a marathon will seem like an impossible feat until the moment you cross the finish line.
I almost didn’t get out of bed the morning of my first marathon. I was paralyzed with fear. I just lay there, staring up at the ceiling, imagining all the ways that I was going to hurt myself. I thought about how I didn’t know what I was doing and thought about backing out.
My Dad peaked his head into my room and looked concerned that I wasn’t dressed. He told me that we needed to leave or I’d miss the start of the race. I told him I didn’t think I could do it. He asked me if I’d eaten. I said no. He asked if he could make me something and I told him that I didn’t know what you were supposed to eat before you run a marathon. He suggested I Google it so I Googled, “What do you eat before you run a marathon” and “Can you drink coffee before a marathon?”.
I had scrambled eggs, toast with peanut butter, a banana, water, and coffee. (Yes, you can drink coffee if you normally drink coffee. And I now know that you should practice your pre-race day meals and what you’ll eat the morning of your race during training.)
I made every single mistake you could possibly make when I ran my first marathon. Every single one. And it still was one of the most life-changing days of my life.
If you’re getting ready to run your first marathon and feeling overwhelmed because you just committed to something that feels terrifying and impossible, here are 11 tips to help you train for your first marathon.
Only Run A Marathon if You Feel Compelled To Run A Marathon
I went for my first run on Thanksgiving Day, 2012 and ran my first marathon six months later. Was I ready to run a marathon? NO WAY.
HELL NO.
I was wildly underprepared for my first marathon.
But I had to run that marathon. I felt COMPELLED to run my first marathon.
Becoming a runner and then running my first marathon gave me purpose, direction, and a sense of worth. It helped me move through a really, really difficult time in my life and help me see that I was stronger than I thought.
Too many runners feel like they have to run a marathon because that is what real runners do. Or because that’s the progression: 5K, to 10K or Half Marathon, and then a marathon.
The marathon is just another distance. Is it an incredible accomplishment? YES. It takes a ton of work, determination, and patience to train for and then run a marathon. But it’s just a distance.
I advise all my athletes not to run a marathon unless it’s something they feel like they really want to do or absolutely need to do.
You don’t have to run a marathon. It doesn’t make you more of a runner or more impressive of a runner. The marathon is a very personal achievement but no more impressive or meaningful than any other running feat.
2. Be Realistic About How Long You Need To Train For A Marathon.
How long do you need to train for a marathon?
Some runners should think about committing to 5-6 months of marathon training but, everyone is different. If you have a strong base, 16 weeks is more than enough time. (What’s a base? A base is your aerobic capacity, general fitness, strength, and endurance. If you are consistently running 15-25 miles of weekly mileage and have put in the work to comfortably and confidently start with an 8-10 mile long run, a 16-week training plan is perfect. If not, no worries, just opt for a 5-6 month training plan and take those 4-8 weeks to really build up your base mileage.)
I went from couch to marathon in about 6 months. I was crazy un-prepared, experienced over-use injuries from building too quickly, and had no idea what I was doing, but I finished in one piece and it changed my life. Do I recommend you run a marathon unprepared? No. ABSOLUTELY NOT. It’s painful and dangerous. But I understand that people are going to do what they need to do. Which is why you need to…
3. Get a Really Good Training Plan
A good training plan is one that fits your needs. Not every runner needs to run 5-6 days a week. And not every runner needs 2 days of speedwork or quality work.
Do you only have 16 weeks to train for your marathon? Don’t jump into a plan that has you starting with a significantly higher weekly mileage than you’re at now. If you’re currently running a weekly total mileage of 10 miles (you get this number by adding up the kms or miles you run in 7 days), then don’t choose a training plan that starts you out with a 10-mile long run and 20 total weekly miles. If you run 10 weekly total miles, opt for a plan that starts you at 10 total weekly miles and builds from there.
I know 5-6+ months is a long time to train for one race. Make sure your training plan makes training interesting with smaller micro-goals throughout your marathon training cycle. Things like 5K check-ins to work towards so you can see the strength you’re building. Create monthly goals throughout your training so that you don’t go insane and lose your drive.
A good marathon training plan is one that offers a strong strength training program from a physical therapist. (More on that later.) It should offer one day of speed play/quality work to help you strengthen your running economy. Things like hill repeats, tempo and threshold runs, and track sessions. Speed play isn’t necessarily about running faster. It’s about challenging yourself, building your running economy, becoming a more efficient runner, and breaking up the monotony of training for a marathon.
Before you get started, sit and write down what you want to get out of your journey training for a marathon. Then, pick a plan that fits those needs. From working on your mental game, journal prompts, strength work, tips, and tricks from a coach, variety, feasibility, to pep talks, there are a lot of plans out there and though they may seem similar, no two plans are the same. You’re in the driver’s seat so invest in a plan that is going to do more than just train you to get across the finish line in one piece.
Invest in yourself. Don’t just run a marathon. Develop tools that you can use in your professional and personal life as well. (Sounds crazy but that’s the entire point of the marathon. You become a stronger, more confident, and patient human.)
3. Don’t Train Alone
Can you train alone? Absolutely! I trained for my first marathon all by myself because I felt so insecure about being a runner. I lived in fear that someone would tell me that I wasn’t a real runner.
Even if you connect with other runners online, having a community to commiserate with, connect with, and trade stories or training tips with can be incredibly helpful. In need of a badass online community to connect with? Join the Badass Lady Gang online community! Then, join our Marathon group. There is nothing marathoners love more than talking about running a marathon so you’re in good hands! Ask for tips and tricks and then find what works for you. But you aren’t alone. Not when you’re with the BALG.
Find local running buddies by checking to see if there’s a Badass Lady Gang chapter in your area. Or use the “near me” feature in our online community. Or, check in with your local running store to see if they have a fun run or know of any nearby running groups you can join or train with. I know it’s intimidating to join a group run but it’s such a game-changer.
4. Invest In Anti-Chafe Cream and Anti-Chafe Tactics
KT tape or medical tape on your bra line and Body Glide anywhere and anything that rubs. THOSE are the two most important things to take away from this article. If you love it, lube it.
5. STRENGTH TRAIN
When you train to run a marathon, it is not a matter of if you will get hurt, but when. We want to make sure that when that happens, it’s a tiny speedbump that requires a few days off and not something serious that requires weeks off of training.
Strength training does two things:
It prevents injuries.
It makes you a stronger and more efficient runner.
Get a marathon training program that has a strength training program. BEST CASE SCENARIO, get one that is designed by a physical therapist. Like my marathon training programs! Every training program has a strength training plan (with videos explaining the exercises) created by Finish Line Physical Therapy that are created specifically for runners.
6. Cross-Train
What is cross-training? Cross-training is any exercise that isn’t running but works your aerobic fitness while working complementary muscles. Think of a spin class, swimming, rowing, deep water running, swimming, or the elliptical. Make sure you’re including cross-training in your plan. How often you’re cross-training depends on your plan. Sometimes, you can swap out a recovery run with a cross-training day. Or if you’re a runner who is really getting after it, you can add it on top of a recovery run. Every runner is different. More is not always better. Listen to your body and absolutely include cross-training in your training program.
7. Define Your Why
Take some time before and during training to write about why you want to run a marathon. What is the driving force that is getting you out the door and pushing you through those intimidating milestones? What does running your marathon mean to you? Write it down. Embody it. Remember it.
Your why is going to be the thing that keeps you going when the going gets tough. And let me just say, the going is going to get tough.
Running a marathon will kick your ass and show you what you’re made of.
Remember your why whenever you doubt yourself and just remember that all you can do is your best. Give yourself your personal best effort every single day. Do that, and regardless of what happens, you’ll walk away feeling like a winner.
8. Focus on This Week
It doesn’t matter if you’re using a 16-week training plan or spending 12-months training for your marathon, it’s really hard to stay focused and excited for that long. That’s why it’s important to grab your calendar every Sunday and write down when, where, what time, and why you’re going to get your runs and workouts in. Then, focus on each week and more importantly, the day at hand.
Give yourself little games and check-ins throughout your training to look forward to. Gameify it.
Because you’re going to lose focus. It will start to feel like a job. And there will come a point where you just feel totally and completely over it.
It’s up to you to find the fun every single day. It’s up to you create challenges to keep it interesting.
But focus on the week at hand. Don’t worry about that longest run a few weeks out or those scarier, more intimidating runs down the line.
Focus on this week, remember your why, and give yourself your personal best today.
9. Find What Works For You To Keep You Motivated On the Run
Music, podcasts, audiobooks, or just your own thoughts, every runner is different. FIND WHAT WORKS FOR YOU. I love running with music or running with my friends and listening to music on a speaker. But sometimes, when marathon training starts to get really tiresome, the only thing that excites me to get out the door is a bangin’ playlist.
Find what works for you and don’t apologize for it. Some runners like to be with their thoughts. That’s great. That works for them, not for you. Focus on what works for you.
10. Practice Your Fueling and Hydration Strategy
Every long run is an opportunity to practice and tweak your hydration and fueling strategy.
Your hydration strategy is the sports drink and water you’ll drink during your race.
Your fueling strategy is the fuel (energy gels, carb sources, gummy bears, fig newtons, orange slices, etc.) you’ll take in during your race.
Everyone is different and your body will require a different hydration and fueling strategy for when it’s cold then it will when it’s hot. Take the extra 10 minutes a week to sit down and write a strategy every week. Not enough runners do it and dialing in your hydration and fueling strategy will make running easier.
DID YOU HEAR ME? YOU WILL FEEL BETTER AND STRUGGLE LESS. STOP LEAVING IT UP TO CHANCE AND TAKE THE TIME TO START TO FIND OUT WHAT WORKS. YOU’LL HAVE MORE FUN! YOU HEAR ME? YOU. WILL. HAVE. MORE. FUN.
I don’t care if you’re training to run your first 5K or if you’ve run 100 marathons. EVERYONE can benefit from a fueling and hydration strategy.
Not sure where to start?
SWEAT TRACKING:
I HIGHLY recommend sweat tracking. For 5-10 of your runs that are between 45 minutes and 90 minutes, weigh yourself completely naked right before you head out for your run. (If you need to go to the bathroom, do it before you weigh yourself.)
Write that number down.
Then, when you get back from your run, stip down again, towel off any sweat from your hair and body, and weigh yourself again. Subtract the two numbers and that is the amount of sweat you lost during your activity. (If you drank water/sports drink during your workout, make sure you include how much you drank in your calculation.) Then, convert that number to ounces and you’ll be able to see how much you lost.
I know it sounds complicated and superfluous.
It’s not.
And it makes a HUGE difference. Doing this LITERALLY makes running easier and more enjoyable. DO THIS. The more you do it, the more accurate you can get about how much fluid to take in on the run.
(A note on weighing yourself: I know for so many of you, you don’t want to weigh yourself. I felt the same way. Then, I realized that my weight often fluctuates 7-10 from one day to another. Seeing that and knowing I was weighing myself so that I could run stronger helped take the power away from the stupid number on the scale. Your worth is not attached to that number. This isn’t about weight loss. It’s about running as strong as possible. AND, I sometimes would lose 7 pounds of sweat during one run. Dialing in my hydration strategy changed how I feel when I run. I wish I would have done it sooner.)
Sports Drink:
Before you workout, drink 10-16oz 1-2 hours before and then 4-8oz of fluid or sports drink during your workout. Again, everyone’s sweat rate and the salinity of their sweat is different.
If your workout lasts longer than 45 minutes, include a sports drink. (Not a fan of sports drinks? Try 20 oz water with a dash of sea salt and 1 tsp. of maple syrup.)
Pre-Load:
I often can’t get to a sports drink during harder mid-week runs so I pre-load before the workout about an hour before.
Before my long runs, I’ll drink a sports drink with dinner and then again at breakfast. When you pre-load, you’re starting your run properly hydrated which means you not only fight of dehydration, but you feel better and perform better.
FUEL:
As the miles start to build, you’ll start incorporating energy gels/carb sources to make sure your body is getting the energy and glycogen it needs to perform. There are lots of different brands out there for you to choose from: GU, Clif, Maurten, Huma, Honey Stinger, Generation UCAN, etc.
(I use 1-3 servings of Generation Ucan before my longer long runs, more around the 90-minute mark, before switching to a faster-digesting carb source like Maurten and switch between a normal Maurten and a caffeine Maurten later in a marathon.)
But everyone is different.
I highly recommend using a carb source with caffeine later in the long run or race.
Practice with your fuel. Get specific about when you’re taking what.
I know it sounds complicated but you will only learn by doing.
Some people like chews while others like gels or drinks. Some people opt for gummy bears, peanut butter and jelly sandwiches, or fig newtons. The rule of thumb with energy gels is that you take them during efforts longer than 90 minutes every 30-45 minutes.
Try not to use fuel for activities under 90 minutes. You want to train your body to become as efficient as possible. For anything under 90 minutes: Sports drink, yes. Energy gels, no.
But write this all down. Write down what you eat the day before your long run and the morning of. Or how you fueled during your run. Keep track of what you drink the day before, the morning of, and during your run.
Then compare what felt good and tweak what didn’t work.
It’s important to practice your fueling strategy during your long runs to see how everything sits with your stomach. What works for some may not work for others. And there’s nothing worse than spending months working for a goal only to have your race day blow up because you didn’t realize that a gel would leave you running for the bathroom instead of the finish line.
Running a marathon is really, really intimidating. I ran scared every single week training for my first marathon. Want to know my only regret going into my first marathon? (And let me just say, I made every single mistake you could possibly make when I ran my first marathon. Just watch that video above.) The only thing I regret is not spending more time believing in myself. It’s ok to doubt yourself. Just know that you don’t have to do the thing before you can believe in yourself.
The only thing you have any control over is right now. Not yesterday, not tomorrow, not race day a few weeks or months out. Just today.
And if you just do what you can, care enough to show up for yourself, and give yourself your best effort every single day, it doesn’t matter what happens in training.
Anyone can run a marathon. It’s an incredible feat and something that will truly change your life. But fight the urge to define what you think you are and aren’t capable of and instead, give yourself permission to explore and discover what you’re capable of.
You can do anything you set your mind to. Anything.
That marathon is yours. It really is just one foot in front of the other.
If you’re looking for support from a coach and team, train with the Badass Lady Gang! From running plans, training experiences in the Spring and Fall, to the training team, we offer affordable marathon training plans and coaching for everyday badass runners. JOIN US! You won’t regret it.
Kick ass and take names BALG,
