By Marnie Kunz,
Certified run coach and trainer

If you’re running a marathon for the first time, these tips will help you train for and run 26.2 miles. The marathon is the crown jewel of all race distances, and running one is a lifetime achievement. A marathon takes a lot of training and discipline, but the feeling you get when crossing the finish line is worth all the hard work. Knowing the basics of marathon training can help you train smart and prevent injuries as you embark on this exciting journey. I am sharing my top tips as a running coach and marathoner to help you have the best marathon experience possible - from your first training run to crossing the finish line.

The Basics: Marathon Distance and Stats

A marathon is 26.2 miles or 42 kilometers. The time it takes to run a marathon can range from a little over 2 hours (for elite runners) to up to 8 hours for run-walkers. While a marathon is the most challenging distance for most runners, almost anyone can run a marathon with the right training program.

The most popular race distance is the 5K, but many runners strive for the ultimate goal of running a marathon. Over 1 million people worldwide run a marathon in a year, according to RunRepeat. Marathons occur all over the world - from New York City to the Great Wall of China.

Who Can Train for a Marathon?

Although running a marathon is challenging, it is doable for most people with the right training plan. As long as you have your doctor’s approval to begin a marathon training program, you can run a marathon.

You’ll need a base level of fitness before training for a marathon. You should be able to run regularly (at least three to four times a week) for six weeks and complete a 5K run. The 5K does not have to be a race (it can be a training run) and demonstrates you have a base fitness level.

Related Post: Training for a Marathon for Beginners

How to Train for a Marathon

When I train runners for their first marathons, they often ask me what they need to do. Here are my top guidelines that will help you prepare for a marathon:

Find a training plan.

A training plan offers you a map to get to the finish line successfully. A marathon training plan will build your endurance gradually with a weekly long run and many base runs (at a relaxed pace). Make sure your program is designed by a certified running coach and considers your fitness level and goals.

Visit our Training Center for a Customized Marathon Training Plan designed by me, a certified running coach and trainer.

Related Post: How to Run a 4-Hour Marathon

Schedule your runs.

Once you have your training plan, you can schedule your runs so you make them a priority. Most people do their long runs on the weekends when they have the most free time. Long runs can take up to several hours as you get closer to the end of your training program, so consider the distance when you block out time.

Track your workouts.

Use a running watch or running app to track your runs. This will allow you to see your progress and ensure you get in your weekly mileage. Knowing your pace will also help you take your easy runs at an easy pace and avoid the common mistake of running too fast on easy days when you should have a lower intensity.

If you have a goal marathon pace, tracking your runs will help guide you in your speed workouts like tempo runs or intervals to help you stay on course to achieve your time goal.

Strength train.

Distance runners often skip out on strength training. However, it’s crucial to building your lower body and core strength and preventing injuries. Strength training can help you run more efficiently, making a huge difference when you're running as far as 26.2 miles.

Fuel your runs.

Good nutrition is essential for marathon training. Ensure you eat plenty of nutrients so your body has the energy to run far. Eat a diet rich in whole grains, lean protein, and minimally processed foods. Learn more about how many grams of carbs to eat before your long-distance running workoouts with our Guide to Carb Loading for Runners.

Also, you’ll need to take running fuel on any long runs over an hour to replace the glycogen your body uses for energy. Training is the best time to experiment and find a energy gels, bars, or snack that works best for you on long runs. Stay hydrated by drinking fluids with electrolytes or a sports drink during your long runs and when running in heat and humidity.

Take recovery days.

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Recovery is an essential part of training. Complete rest days and light, active recovery days (such as walking or cycling) are crucial to helping prevent injuries and giving your body a break from running.

Taper before your race.

You'll need to taper and gradually decrease your weekly mileage in the weeks leading up to your marathon. Do your longest run about three weeks before running the full marathon distance. This allows your body time to fully recover from training so you can hit your peak on race day.

Running a Marathon: Race Day Planning Tips

So you’ve put in the miles, checked off all your long runs, and now race day is approaching. How do you prepare for running a marathon? Try these tips to help you have a smooth race day that you’ll never forget:

Stay low-key on race day weekend.

It’s easy to get caught up in the excitement of the marathon expo and all the events on marathon weekends, but try to stay chill. Get your bib and supplies for marathon day, and then relax.

Plan your clothes.

Check the weather forecast and plan your clothes accordingly. Dress in layers and wear a top layer to keep you warm before that race that you can discard or stash at the start. Do not try any new clothes or shoes on race day. Stick with items you’ve run long distances in that work for you.

Prepare your fuel.

Pack your race day fuel, so you have it on you during the marathon.

Get to the start extra early.

Last-minute issues always come up - an extra bathroom trip, needing some food, etc. So get to the start early so you are not rushed.

Coordinate cheering.

Before race day, let your people know where or how to find you in the race so they can cheer for you. You can send a photo of your race-day outfit or post it on social media so people can look for you.

Make a post-race plan.

Figure out how you’ll get your bag and where you’ll exit the race to get home as quickly as possible.

Shower and eat as soon as you can after the race.

This will improve your marathon recovery time and nourish your sore muscles.

Race Day Running Tips

Worried about how to run your first marathon? Check out these racing tips to help you stay consistent and strong throughout the race:

Start SLOW. Especially for beginners, starting slow is crucial. You will be excited, nervous, and tempted to run faster at the beginning of the race, but you’ll need that extra energy once you hit mile 16 and beyond.
Break down the race into smaller segments. This makes your distance seem more manageable and gives you milestones to focus on. You should focus on each mile or every 10 kilometers.
Watch your footing. There can be a lot of legs around you, so be mindful not to trip or get too closed off during the race. Also, watch for discarded runner’s items and fuel cups along the route.
Use aid stations as opportunities to get some hydration. Take your running fuel regularly as you would during a training run, and stay hydrated throughout the race.
Give yourself pep talks. Periodically check in with yourself and deliver some positive self-talk. I often have the urge to cheer for other runners around me in races (my inner coach!) and have to remind myself to use those words for myself, too.
Use mantras. Pick a mantra before your race and repeat it whenever you need an extra boost while running. Something short and rhythmic will work best. Try “I can and I will” or “I run tough, I run strong.”
Focus on your running form. When you get tired, your form can fall apart, slowing you down and increasing your risk of injuries. Do regular check-ins with yourself about your form. Keep your head and chest up, shoulders and arms relaxed, and reduce any sideways movement in your running.

FAQs

How do you run a marathon for beginners?
Training for a marathon takes about a 4-month commitment for beginners. Follow a professional training plan that increases your mileage gradually. Include a rest day following each long run.
What to do while running a marathon?
You can listen to music if you’d like (check the race rules to be sure), run with someone, or let your mind wander and relax. If you’re running with someone, you will probably be able to keep up a conversational pace, so you can chat sometimes during the race. Also, don’t forget to use a mantra and give yourself some positive self-talk.
What do you need to run a marathon?
A training plan, good running shoes that work well for you, and endurance. You will need to complete at least a few months of training leading up to a marathon to build your endurance with weekly long runs.

Are you running a marathon? Share your training by following and tagging @Runstreet on Instagram to get cheered on for your runs. Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

Tips for Running a Marathon for Beginners