The first time that you run a marathon it can feel daunting. Perhaps even overwhelming. This is normal, because there are often some unknowns. Running the furthest distance you have ever covered is a big deal.
But there are things that we can put in place to help alleviate those race day nerves. Whether your goal is to finish smiling, hit a specific time, or simply prove to yourself that you can, the way you approach your first marathon can make all the difference.
Some ways to set you up for success include:
KNOW YOUR WHY
Before you lace up, ask yourself why you’re doing this. Is it for fitness? A personal milestone? To raise money for charity? Knowing your reason will keep you motivated when training gets tough, and you can also lean on this in tough parts of the marathon itself.
GIVE YOURSELF ENOUGH TIME
A typical beginner-friendly marathon plan is between 16–20 weeks. That’s four to five months of consistent training, gradually increasing mileage to prepare your body (and mind) for the distance. If you’re starting from a low running base, build your fitness first before beginning a marathon-specific program.
FOCUS ON CONSISTENCY, NOT PERFECTION
You don’t have to hit every workout perfectly. Life happens! You will miss a session or two. What matters most is showing up regularly, week after week. Consistency beats the occasional “perfect” run.
TRAIN AT DIFFERENT PACES
Your training should include:
- Easy runs for aerobic base building
- Long runs for endurance
- Speed work to improve efficiency
- Recovery runs to keep your legs happ
Avoid doing everything at “medium-hard” pace.
PRACTICE YOUR RACE-DAY ROUTINE
Your long runs are the perfect time to test the gear, shoes, nutrition, and hydration you’ll use on race day. Never try anything new on race day.
ON YOUR RACE DAY: START FLOW, FINISH STRONG
It’s tempting to get caught up in the excitement, but starting too fast is the number one mistake first-timers make. Instead, I recommend that you run the first half feeling like you’re holding back.
Your first marathon isn’t just about the finish line. It’s about the hundreds of small victories in training, the discipline you build, and the resilience you discover in yourself. Whether you run, jog, or shuffle across that line, you’ll never forget the moment you become a marathoner.
Written by Steph Humphrey
