A beginner’s guide to the marathon
The Virgin London Marathon, April 2012
You’ve probably seen a marathon on TV and you may also know a few people who have successfully run one — but could you complete the great 26.2-mile marathon distance? If you’ve ever considered preparing for and completing a marathon or have just received news that you’ve got entry into one through a ballot, then congratulations! The start is just accepting the challenge, but perhaps you now need a bit more insight into what it’s all about and what it takes to run one. Here I’ve written a guide to running your first marathon, which will answer the following questions:
How do I get started training for a marathon?
What should I wear to train for a marathon?
What should I eat and drink during my marathon training?
How much training do I need to do?
How long will the race take me?
What happens on race day?
How do I get started training for a marathon?
Simply follow the three-step checklist below to get off the mark:
Step 1. Check that it’s safe for you to begin exercising. If you’ve not exercised for some time, get a check-up with your doctor before you begin or get some advice from a fitness professional.
Step 2. Evaluate your fitness levels. You need to know where you are fitness-wise before you can progress, so sit down and honestly assess where your running and general fitness levels currently are.
Step 3. Select a training plan. Trying to prepare for a marathon without a training plan is almost like trying to find your way to a new town without a map and signposts! To successfully set off and ultimately complete your journey towards marathon success, you need to follow a structured training plan that is right for your fitness levels and will take you safely towards your marathon goal. In terms of length, this could be a training plan that lasts around 6 months if you are at beginner level, though it does depend on your fitness level.
What should I wear to train for a marathon?
To start your training, basic shorts/running leggings and a t-shirt (and/or a sweatshirt) are pretty much all you need. There is an excellent range of running-specific kit available from all the different sports brands that will keep you dry, help you to avoid any chafing problems, and is light and comfortable to wear — but to begin with, you’ll probably find that you already own enough gear to get you started. However, you shouldn’t compromise when buying your training shoes, and it is definitely worth investing in a proper pair of running-specific trainers. Seek out a specialist retailer who can advise you and assess your gait, so that you have the most suitable shoe for your running style. Remember that a good pair of running shoes is an investment in comfort and injury prevention, and will repay you again and again long after your initial purchase and use. To get some top tips on buying running trainers, see my other blog post here.
What should I eat and drink during my marathon training?
Correct nutrition and hydration is an essential part of your marathon preparation and the race itself. Without the correct fuel (and enough of it!), you will be unable to complete the longer runs — so paying close attention to your diet is key. To get you thinking as a runner, you need to be consuming plenty of ‘slow release’ carbohydrate to provide energy, so choices such as porridge and wholemeal pasta are ideal. Also, don’t neglect your fluid intake because your requirements will increase both for storing fuel in your muscles and because you will lose more through sweating. Don’t worry about introducing gels or sports drinks just yet — these will only be needed for your training runs that last longer than an hour and a half, as that’s about the time when the body’s glycogen stores will have depleted.
How much training do I need to do?
Up to a point, the more training that you are able to complete, the better. However, you should always remember that the most important component of any training plan is rest — and so a correct training plan will balance building up your marathon-specific fitness with sufficient recovery time. Your training plan should comprise a careful blend of long runs (usually done on the weekend), recovery sessions, strength and conditioning workouts and interval training (HIIT, for example), as you build up your marathon-specific endurance, so that you will eventually be able to run for several hours.
As it’s likely to be your first marathon I really wouldn’t worry about your time, and rather focus on enjoying the experience of the event.
How long will the race take me?
Of course, your race may be faster or slower depending upon the weather conditions on the day, what may happen during the race, and whether or not you pick up any strains, get the stitch, need the loo and so on. It’s also important to remember that you will actually be out on the road for longer than your target time — for example, it can take up to 20 minutes simply to make it to the start line at a mass participation marathon. However, as many marathons use modern computerized timing systems, the organisers will be able to record your personal race time from when you cross the start line to when you cross the finish line — so you don’t need to worry about not getting the right finishing time.
What happens on race day?
The day of the race is a fantastic experience that no runner ever forgets, and completing your first marathon will make the build up and the culmination of your training all worthwhile. You should pack for the race a day or two beforehand. On race day itself you will need to rise early so that you can top up your energy stores before heading for the start.
At mass participation marathons there will often be over 30,000 runners on the course on race day, which always makes for an amazing atmosphere. There will be times when the crowds are a little overwhelming from all the cheering and noise, but just try and take it all in and enjoy it. The crowds are cheering you on and trust me, it’s the best motivation in the world!
Pace judgement is also very important during the race, and your training plan will have helped you prepare for running at an even, consistent pace. Each mile or kilometre will be clearly marked along the course route so that you can check your progress.
There are usually big crowds at the finishing line of a marathon, and so crossing the line and achieving your goal is a memory that will stay with you forever. Once you have finished, you will receive your medal (most importantly!), food and drink, and often a goody bag with a souvenir race t-shirt and other products. The day after your race you can expect to receive the race results and often also a selection of photographs taken around the course of you in action.
For tips on how to be race-day ready, have a read of my blog post on the subject here.
The marathon — can I really do it?
The answer to that question is an unequivocal yes! Progressing from non-runner to marathon finisher is always a real success story, and one that is genuinely achievable by following a correctly structured training plan that will help you towards your marathon goal. Even if you’re stepping up your distance from a 10K or half marathon, though it might seem a daunting task to run twice the distance, it is absolutely achievable. Remember, running a marathon is 50% training and 50% the right mindset. If you start your training right and with a positive attitude, all those early morning long runs on the weekend will be worth it when you’re standing at the finish line with that medal around your neck. And as well as achieving your goal, there is a great spin-off benefit too: improved general health and fitness. So, if you’re considering taking the marathon plunge, then do it — I guarantee that it’ll be the experience of your life no matter what your finishing time is.