Pro Runners' Tips for Your First Marathon

I vividly recall running my first marathon during the 2021 lockdown. Desperate to break free from confinement, I took to running—a pursuit many chose when options were limited.

At that time, I was in decent shape, with training and work being the main activities. If you haven’t yet experienced running 42.2 kilometers, it’s an incomparable challenge that tests your endurance.

The true reason my first marathon left such a lasting impression is because of the lessons it taught me for my second marathon.

After navigating the ups and downs of Sydney’s hills, I felt exhausted long afterward. My legs were sore, my shoulders inexplicably ached, and my stomach felt like it was being churned by dirt bikes in a steel globe.

I had, rather foolishly, neglected proper nutrition and preparation, relying on sheer frustration and pandemic-induced restlessness as my fuel.

Despite this, I decided to participate in an official marathon, complete with timing, crowds, and the right gear.

Learning from past mistakes, I adhered to a structured training plan, focused on proper nutrition, and paced myself wisely.

I even carried energy gels to sustain me through the race. Unsurprisingly, my second attempt was far more successful.

Running a marathon is a serious endeavor. While it is a humbling experience, approaching it with the respect it deserves makes it infinitely rewarding.

This is why my first marathon stands out—it was so distinct from my second. With less than 1% of the global population having completed a marathon, it’s a notable achievement.

Three-time NYC Marathon winner Alberto Salazar likens marathon racing to bullfighting, emphasizing the importance of how one competes over merely winning.

While some may coast through a marathon aiming just to win, Salazar champions a more courageous approach—pushing hard and challenging others, regardless of the outcome. To race well, one must have both the stamina and the determination.

Before adopting this daring mindset, though, preparation is key. Training involves more than just long runs; it requires recovery time and strategies to prevent injuries, like rest days and stretching. Success on race day begins well before the starting gun goes off.
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This guide aims to offer the insights I lacked before my first race. Beyond training tips, it highlights common pitfalls first-timers face when relying solely on adrenaline and ambition.

We consulted professionals, including one who completed the grueling 200 km Tian Shan Mountains ultramarathon, to share their expertise.

Tips for Your First Marathon and Pitfalls to Avoid

Before the Race

• Start Slow: Even before training begins, it’s essential to build a foundation. Rory Warnock, a seasoned ultramarathoner and wellness coach, advises against pushing for personal bests in training. “Take it slow and steady,” he says. Gradually, you’ll run faster at the same heart rate, known as Zone 2 Base Building.
  
  
• Create a Training Plan: Allow ample time to build your fitness. Listen to your body, gradually increase distance, and incorporate interval and cross-training. Consider consulting a digital or personal coach. Many race organizers offer training plans to registrants, and local running clubs often welcome newcomers.
  
  
• Prioritize Rest: Training non-stop won’t lead to success. A balanced schedule with rest days is crucial. Warnock shares, “Adaptation occurs with a balance of stress and rest. I use saunas, ice baths, and breathing techniques to aid recovery.”
  
  
• Stay Calm: Maintaining composure, especially at the start, is vital. Warnock recommends nasal breathing to control heart rate. Amidst the excitement and noise, it’s easy to get swept up in the moment.
  
  

On Race Day

• Pace Yourself: Ben Lucas, TCS Sydney Marathon ambassador, warns against starting too fast. “Begin at your trained pace, or slower. It’s better to finish strong than to exhaust yourself early,” he advises. Find and stick to a comfortable pace during training.
  
  
• Fuel Strategically: Proper nutrition begins days before the race. Warnock suggests a nutritious breakfast and taking energy gels every 30 minutes during the run.
  
  
• Have a Plan: Approach the marathon with a strategy. Consider pacing, fueling, and course logistics, like elevation and aid stations. Treat it like an F1 race, knowing every twist and turn.
  
  
• Monitor Your Heart Rate: Keep tabs on your heart rate with a sports watch. Ben Seymour, after completing a challenging ultramarathon, emphasizes staying within target zones to conserve energy. If your heart rate spikes, slow down and use nasal breathing to stabilize it.
  
  
• Stay Hydrated: Don’t overlook hydration. Plan water intake 48 hours before the race, focusing on plain water. Determine your sweat rate during training to gauge how much water you’ll need per hour, typically 400ml to 800ml.
  
  
• Recover Correctly: Public health nutritionist Michael Chapman advises the “half hour/two hour rule” for post-race nutrition. Consume a small snack within 30 minutes, followed by a substantial meal two hours later, focusing on carbohydrates, protein, and electrolytes for recovery.
  
  

Relish the Experience

I once came across a tweet that amusingly suggested, "If smoking weed makes you feel anxious and paranoid, it's likely because you approached it with negative thoughts and unresolved karma." This idea can also apply to running a marathon.

Engaging in a marathon with questionable motives will undoubtedly diminish your enjoyment. Accept the peculiarities of running long distances without a specific purpose, immerse yourself in the shared atmosphere, and connect with your thoughts.

"As Warnock advises, if it's your first marathon and your main goal is simply to finish, take it slow," he suggests. "Appreciate the course, the spectators, and the entire experience. You've put in significant effort to reach this point."

During these runs, many participants enter a state of tranquility, and the sense of triumph over physical discomfort often extends beyond the race itself.

You might even be tempted to participate in another. That's the elusive runner's high.

Source: gq

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.