Taking on your first marathon can be an equally exciting and daunting challenge! Whether you’ve been mulling over the idea for years or recently made the impulsive decision to stick your name down, it means you’ve found your “why. So we’re here to guide you through the “how” with insights to help you build mileage, finish strong, and recover like a pro.
1. Preparation
Training Smart
Training for a marathon starts with building a solid base. If you're not a regular runner, begin with 6 - 12 weeks of base training. This phase acclimates your body to running regularly, with a focus on gradually increasing your long run to about 6 miles. Establish a routine of running and walking intervals to build endurance safely. Once you’re progressing, combining long runs with speed work each week is the way to go, and don’t forget to incorporate strength training. What’s most important of all is to get out on the road/grass/sand/treadmill every day.
The key is to avoid rushing the process and progress at a pace that feels comfortable for you. You won’t be surprised to hear a 2021 study monitoring 731 marathon runners revealed that sharp spikes in training increased the risk of injury and should be avoided. But guess what lots of marathon runners do every single year anyway? Yep… they get caught up in the excitement (or the panic!) and their training basics go out the window.
Getting in consistent, balanced training with sufficient recovery time is the best way to stay injury-free, even if it means setting your sights on next year’s race or adjusting your goal for completion time.
Fueling Your Body
Having your diet on point is one of the most important parts of your training. Prioritize complex carbohydrates, lean proteins, and healthy fats to fuel your runs and aid in recovery. Forget anything negative you’ve ever heard about carbohydrates - they’re your best friend if you want to avoid hitting that dreaded “wall” during a marathon. Carbs are your body’s primary energy source during long runs, so aim to include whole grains, fruits, and vegetables in your meals. Carb-loading 2-3 days before your race is also a necessity, which basically means stuffing yourself with carbs to build up those energy reserves for go-day!
But it’s not all about one food group. You’ll also need lean proteins for muscle repair and recovery, so include sources like chicken, fish, beans, and tofu in your meals. And don’t forget healthy fats from sources like avocados, nuts, and olive oil help maintain energy levels and support overall health. Needless to say, you’ll want to stay away from junk food!
Hydration is equally crucial for performing at your best. You need a consistent intake of water and electrolytes throughout the day, and not just during runs. A general guideline is to drink half your body weight in ounces of water daily and this should be adjusted based on climate and training intensity.
Mindset Matters
Running a marathon is as much a mental challenge as it is a physical one. Building mental resilience will go a long way towards helping you push through the tough parts of your training and the race itself. If you’ve ever seen the clip below. you know what resilience looks like.
Set realistic goals to keep yourself motivated and always celebrate the small victories along the way. Positive visualization can also be powerful; picture yourself crossing the finish line and focus on the positive outcomes of your hard work. It might sound silly, but give it a go next time you’re out for a run and getting fatigued. Imagine that you’re running the last lap of your race and you can see your friends and family up ahead at the finish line… I bet it’ll speed you up! And on that note, surrounding yourself with that kind of supportive community, whether it’s friends, family, or fellow runners, can make a significant difference in your mental toughness.
2. Race Day Tips
Take note of these tried and tested marathon tips to guide you through those critical 24 hours before, during, and after your race,
Pre-Race
- Stick to Familiar Foods and Gear: The cardinal rule for race day is consistency. Stick with the meals, clothing, socks, shoes, and music playlist that have served you well during training. Avoid the temptation to experiment with new foods or gear - this is not the time!
- Nutrition the Night Before: The evening before the race, indulge in a meal that you enjoy. Opt for carbohydrate-rich foods like pasta, rice, bread, or potatoes to fuel your muscles and liver with the energy you need and reduce the risk of fatigue during the race itself.
- Timing Your Dinner: Eat your pre-race dinner earlier in the evening to allow plenty of time for digestion and relaxation before bedtime. Avoiding late-night meals helps ensure a restful sleep, which is crucial for optimal performance on race day.
Marathon Morning
- Carbohydrate-Powered Breakfast: Same as the night before, prioritize those carbs again at breakfast to sustain your energy levels throughout the race. Stick to familiar foods such as porridge, toast, cereal, bagels, and fruit juice to get a steady source of fuel without overwhelming your digestive system.
- Limit Fat and Fiber: The last thing you want right before your race is too much fat and fiber in your breakfast. These foods can lead to digestive discomfort or even unplanned pit stops. A simple, low-fat breakfast will ensure you start the race in top form!
- Stay Hydrated: Keep your hydration levels up by sipping fluids consistently leading up to the race. Dehydration can significantly impact performance, so ensure you're adequately hydrated without overdoing it right before the race. Carry a bottle with you and drink regularly - small amounts at a time - no need to go overboard.
During the Marathon
- Fueling Strategies: Just as a car needs fuel to run, your body does too! And that fuel comes in the form of carbohydrates. Aim to consume 30–60 grams of carbs per hour, adjusting based on your pace and individual needs. Energy gels, chews, or other planned snacks can help replenish your energy stores efficiently.
- Hydration Throughout: Drink fluids at aid stations consistently throughout the race to keep your electrolytes up. As noted above, avoid consuming large volumes at once to prevent stomach discomfort or cramps.
Immediate Post-Race Recovery
- Immediate Replenishment: Immediately after finishing the race, pat yourself on the back! You made it! Then, make sure to replenish your body with plenty of carbohydrates, proteins and electrolytes… it's been working hard. This helps to replenish glycogen stores and aids in muscle recovery. But remember, at this time, it’s best to consume fluids and snacks in small, frequent intervals rather than large quantities at once.
- Celebratory Meal: Your celebratory meal should be whatever you want it to be! Your body will likely still be craving carbs and we definitely recommend a carbohydrate-rich meal to build your energy stores back up. But let’s be real - you just completed a MARATHON - you can have whatever you want. You deserve it.
3. Rest and Active Recovery
No matter how well you train for your race, you’re going to need some recovery time. You’re still human! Start with several days of rest post-marathon, followed by low-impact activities like walking or swimming to promote circulation and reduce muscle soreness. Daily stretching and foam rolling will help to loosen up your muscles again.
Sleep is something that’s super important in the recovery period. If you’re not already getting 7-9 hours of sleep a night, you need to be. This helps to facilitate muscle repair and get rid of that mental fatigue too.
Sleep for Recovery
Sleep is critical during the recovery period. Aim for 7-9 hours of sleep a night to facilitate muscle repair and reduce mental fatigue. If this is something you struggle with, consider using our melatonin-free Fast Asleep supplement to improve sleep quality without grogginess the next day. This is also especially helpful for mid-training recovery when you want to be wide awake for this morning runs.
Mental Recovery
Transitioning after a marathon can be emotionally challenging. Reflect on your achievements and set new goals to maintain motivation. Stay connected with your support network for encouragement and guidance during this phase.
Enhancing Recovery and Performance with Supplements
Do you need supplements to run a marathon? The short answer is no, the long answer is… longer! To sum it up, all of the vitamins and minerals below are super important for runners. If you can’t get these in your diet via the foods you eat then you should be supplementing for both your performance and post-race recovery::
- Magnesium: Supports muscle relaxation and recovery. Our Liposomal Magnesium has a fast-acting delivery system that helps reduce post-race inflammation and cramps.
- Probiotics: Building up this good bacteria is essential for gut health and immune support and overall health maintenance, especially during intense training periods.
- Vitamin D: Supports bone health, muscle function, and your immune system. This vitamin is particularly beneficial if you’re training during winter months with less sunlight exposure. Again, this is most potent with the liposomal delivery system you’ll find in our Vitamin D + K2 supplement.
- Vitamin B12: Assists energy production and brain function, making it essential for endurance athletes like marathon runners.
- Iron: Important for oxygen transport and energy production to help with performance and prevent fatigue.
- Calcium: Vital for bone health and muscle function, helping to prevent injuries associated with high-impact activities (like running!).
Even if your diet is 90% there already, including a few of these supplements in your routine can help fill nutritional gaps and support your performance and recovery throughout your marathon training and race day.
Final Thoughts
Running your first marathon is much more than just a physical challenge; it's a journey that will test your limits, build your resilience, and foster personal growth. It’s going to be hard work. There will be moments of doubt, many mornings of wanting to hit the snooze button, countless hours of training, and the temptation to give up when you’re almost there. But you can do it. And each step you take - from those newbie training days of simply building up your endurance, to that incredible moment you cross the finish line - is a reflection of your commitment and perseverance.
So here’s to the miles ahead and the journey of a lifetime. We’ll see you at the finish line!
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