It’s Global Running Day! Since running is my first fitness love, I always like to honor this day with a running-themed post. This year I’m chatting marathon running and sharing 15 training tips for your first marathon. I’m pretty sure the remainder of 2024 is going to be heavy on the marathon training talk as I have 26.2 on deck in November when I run the Every Woman’s Marathon in Savannah. This is the inaugural year of the Every Woman’s Marathon and it will take place in lovely Savannah, Georgia on November 16. I am teaming up with PET Dairy and joining Team Milk. I can’t believe my training cycle will be kicking off in just a few weeks. It’s going to be a long, sweaty summer of running and I can’t wait!

RUNNING YOUR FIRST MARATHON

I ran my first marathon in Birmingham, Alabama in 2009 and what an experience that was! To this day, I would say it was one of the top three most physically and mentally challenging things I’ve ever done in my life. If I’m completely honest, I had absolutely no idea what I was doing. I followed Hal Higden’s Novice Marathon Training Plan to the best of my ability but looking back there are many things that I could have done to better support my training cycle and to have a more positive experience on race day. Don’t get me wrong, I had an okay race and the sense of achievement I felt in completing the marathon and crossing the finish line was incredible but the wheels definitely fell off out there and many bathroom trips were made and tears were shed.

I don’t think I truly had a grasp on how to best take care of my body during the training cycle or how to run a smart race once I was out there. Looking back, I could have greatly benefited from a coach, training group or at least a more detailed training program that included strength, stretching and recovery.

I went on to run a second marathon in 2010 when I participated in the Marine Corps Marathon. That overall experience was better but again, I didn’t run a smart race. I definitely went out too fast and hit the proverbial wall around mile 18…which made the last 8 miles of the race brutal.

I haven’t run a marathon since 2010 but I have run consistently and completed a good number of races ranging from 10ks to 15ks to half marathons. I am in a night and day different place with my running and absolutely THRILLED for the opportunity to take all that I’ve learned and make my third marathon my best marathon yet!

15 TRAINING TIPS FOR YOUR FIRST MARATHON

Keep reading to the end of the post for details on a virtual fall training group that I’m hosting but for now, let’s dive into 15 training tips for your first marathon. These are things I wish I wouldn’t have known or focused on for my first marathon.

1. NAIL YOUR NUTRITION FIRST

Figuring out what foods work best for you pre-run, what your hydration need are and what fuel you like for long runs is such a process of trial and error. I would encourage you to start ASAP with figuring out what your body likes and tolerates so that your first few weeks of training (especially long runs) aren’t miserable with bonking or cramping. I will try very hard to get dedicated posts written soon addressing the best foods for pre- and post-run, how to hydrate for summer running and fueling for long runs.

Solid nutrition is one of the most important foundations of training. It’s imperative to figure out how to not only adequately but optimally fuel your body for training.

2. CHOCOLATE MILK IS LIFE

One place to start is with chocolate milk! If you haven’t heard, it’s quite the trendy recovery drink among distance runners and it’s so easy and affordable to keep on hand! Try a cold glass of chocolate milk made with PET Dairy milk for post-run recovery. Milk offers the perfect blend of electrolytes, carbohydrates and protein. We’ll talk about all of this more in the upcoming nutrition posts!

3. BUILD YOUR BASE

Do not start marathon training at zero. I can’t encourage you enough to build a solid running base before you embark on your training plan. What does that look like?

• 6-12 months of fairly consistent running
• A weekly total mileage of 15-20 miles spread over 3-5 runs
• A single run distance of 6 miles

Building a running base will help with injury prevention and making the first few weeks of your training cycle more pleasant.

4. CHOOSE A TRAINING PROGRAM 

A plan targeted towards beginner marathoners will feel more approachable. You might also consider hiring a coach, joining a local training group or my virtual training group! 🙂 Whatever you do – DON’T WING IT! You 100% need a plan to follow to prepare to run 26.2 for the first time.

5. GET SUPPORT

This ties in closely to the previous tip on choosing a training plan – it’s also incredibly helpful to have support. Marathon training is long and mentally/physically challenging. It’s nice to have others to share the process with. Everyone has a different style so for some of you that might be recruiting a friend to train with you. Others might prefer in-person training groups in your area where you can meet up for runs. If virtual support is your thing, there are options for that too.

6. SET REALISTIC GOALS 

Instead of setting a time goal for your first marathon I really, highly, super recommend that you put your focus on finishing and having a positive experience. Completing a marathon is a huge deal. I believe that for a first marathon it’s wonderful to celebrate the achievement without the pressure of hitting a certain time.

7. MAKE SURE YOUR TRAINING PLAN INCLUDES STRENGTH TRAINING, STRETCHING/YOGA AND REST DAYS! 

Honestly, the strength training and stretching/yoga are equally as important as the running. It’s a wonderful trifecta for a strong, balanced body and injury prevention.

8. RESPECT YOUR REST DAYS 

More is not more. Let me say that again – MORE IS NOT MORE! This especially applies to marathon training. When your plan says rest – REST! Remember, rest is when your body repairs itself and rebuilds stronger. You need the rest to continue to build your training and strengthen your body for the race.

9. EASY PACES ARE YOUR FRIEND – ESPECIALLY FOR LONG RUNS

Your training plan will likely include runs of various paces – and many at easy paces. These runs are important. They give you time on your feet and you need a whole lot of time on your feet to run 26.2 miles. Every run can’t be a push effort (remember, more is not more).

10. CONSISTENCY IS KEY 

Try your best to follow your training plan closely. Sometimes you might need to move runs or workouts around or even skip them – don’t stress. Life happens. A few missed workouts because you’re having a crazy day or your body is run down will not impact the overall success of your training. Missing weeks at a time or completely bypassing the strength training or yoga will.

11. GIVE YOUR BODY LOTS OF TLC 

Your first marathon training cycle is a great time to invest in regular massage or bodywork sessions. Personally, I aim for alternating chiropractor one week and sports massage the next week. It doesn’t always happen but I feel good when it does! At a minimum, spend more time with your foam roller and other mobility tools like therapy balls or a TheraGun.

12. PRIORITIZE QUALITY SLEEP

Remember how we just talked about how your body recovers, repairs and gets stronger when you rest? This is especially true for when you sleep! Everyone has unique sleep needs but aim for 7-9 hours per night. You may find that you need more sleep than normal and that’s okay! Listen to your body and when in doubt…go to be early. 🙂

13. GET FITTED FOR SHOES AT A RUNNING STORE AND INVEST IN QUALITY RUNNING SOCKS 

If you haven’t gone through the process of being professionally fitted for running shoes, now is the time! Running in the right style of shoes will make all the difference when you’re logging lots of miles on your feet. This is another important area for injury prevention. I recommend visiting a local running store if you have one instead of a big box store. Stores like Fleet Feet have special foot scanning machines that can map your foot to help you find jus the right size and style.

On a related note, pairing running shoes with high-quality socks makes all the difference. I like Feetures when I’m running in regular socks and compression socks for long runs (not everyone likes compression socks but I love them for long runs and races).

14. TEST EVERYTHING BEFORE RACE DAY AND DON’T DO ANYTHING NEW ON RACE DAY

Test your nutrition. Test your hydration. Test your fueling. Test your outfit. Test your gear. And test many, many times before race day. Marathon day is NOT the day to wear a new pair of shoes even if they’re the same exact model you’ve been running in. It’s NOT the day to try a new gel or to take Gatorade at an aid station if you’ve trained with a different hydration source. Don’t even wear a new shirt on race day! I have a long run uniform and I stick to it!

15. HAVE FUN! 

Training for a marathon is a significant undertaking requiring a massive amount of time, energy and dedication. While the process isn’t easy, it’s worth it for the deep sense of accomplishment that you will feel when you cross the finish line. It’s the pinnacle of your months of hard work! That said, HAVE FUN and BE PROUD OF YOURSELF not only on race day but throughout the whole process!

JOIN MY VIRTUAL MARATHON TRAINING GROUP 

I am hosting a virtual training group for the Every Woman’s Marathon (or any fall marathon of your choosing). We have nearly 100 women signed up so far and training will commence in just a few weeks. It’s not too late to join us!

Here are all the most important details to know:

• Participants will receive a four-month training plan that incorporates running, strength training and stretching/yoga/mobility.
• We will have a Facebook group for motivation, questions, accountability, etc.
• This training plan will be geared towards beginner/intermediate runners who are looking for more of a “feel good/have fun” kind of training cycle.
• No previous marathon experience is necessary but I do recommend building a solid base of running 3-4x/week (15-20 miles total) and being comfortable with a distance of 6 miles before we start the plan.

You can drop your email here and I’ll add you to the list to receive updates and information about the virtual marathon training group!

If you’re ready to sign up for the Every Woman’s Marathon, you can register and join my team Peanut Butter Runners using this link.

CHECK OUT PAST GLOBAL RUNNING DAY POSTS 

15 Running Questions for Global Running Day
A Letter To Running
A Running Survey for Global Running Day
10 Things I Love About Running for Global Running Day

QUESTIONS 

What did I miss!? What would you add to this list of training tips for your first marathon? 

Have you run a marathon? Will you do it again? 

What are your running goals/race plans for the remainder of 2024?