How To Train For Your First Marathon

So, it’s finally happening: you’re joining your very first marathon, and it’s one of the biggest physical challenges you’ve set for yourself to test those limits or go the distance – quite literally. But how do you properly prepare for a marathon and stay motivated to do well?

Know the different kinds of marathons

The distance may be well-established, but marathons could range from low-key community races to much-celebrated ones that see thousands of spectators. It may be best to choose a marathon that’s close to home, as it will entail running on familiar roads and routes. To identify what you want, run a few shorter races with a friend or volunteer at marathons.

Find the right training plan

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Follow a plan that will help you slowly build up your mileage and endurance while integrating enough rest to avoid injuries. This plan will consider your background and experience and will make room for enough recovery time so as not to get to the finish line beat up (or worse, not get to it at all). 

 

Know the four building blocks of training

Base mileage is about building your weekly mileage over time, such as running three to five times a week. The long run, on the other hand, is done every seven to 10 days to help the body adjust gradually to long distances. Then there’s speed work or practicing intervals and tempo runs to fortify cardio capacity, and then rest and recovery to prevent injury as well as mental burnout.

Have the right equipment

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Choose running shoes that are light, flexible, and comfortable. Go to specialized stores for advice and try on several different pairs. Get high-quality socks, too, for optimal protection. Prevent blisters by applying a thin layer of Vaseline on your feet.

Build mental toughness

Mental preparation is just as important as physical preparation, so build your confidence by achieving good results in training runs and tune-up races. Use maps or see the course for yourself and try to be as relaxed as you can on race day. Have fun!

Steven Rindner is a business and corporate development executive with expertise in media, technology, real estate services, and healthcare businesses. More articles like this on this page.